Biotin is the most underrated B-group vitamin. It is also one of the poorly understood vitamins. Though it belongs to the group of B vitamins, yet it is called vitamin H. Even worse, very few foods and vitamin B supplements contain this essential vitamin in ample amounts.
Biotin plays an important role in five carboxylases, a type of enzyme. Thus, it plays an important role in the metabolism of fatty acids, glucose, and proteins. It also plays a vital role in regulating histone metabolism, gene regulation, and cell signaling mechanisms. Its deficiency is particularly bad for skin, hair, and nails1.
Biotin is present in large amounts only in a few food items like organ meat, eggs, salmon, and various seeds like sunflower seeds, milk products, and almonds. Though anyone may develop its deficiency, vegans and pregnant and lactating women are at a particular risk.
Additionally, it is worth remembering that the human body has limited stores of water-soluble vitamins. This puts people at a greater risk of vitamin deficiencies.
Benefits of Biotin
Though biotin has many health effects and is also good for boosting metabolic rate, it is particularly good for hair, nails, and skin health.
Hair Loss
Hair loss is one of the common problems in women of childbearing age, causing much distress. However, the problem is quite challenging to manage. There could be many reasons for hair loss. Nonetheless, it is no secret that the cause of hair loss remains unidentified in most cases. In such instances, low biotin levels could be one of the reasons.
Here, it is also vital to understand that biotin is good for hair growth, and thus, it can help prevent hair loss and promote hair growth, even if such an issue is due to different reasons2. However, those looking to use biotin for hair loss must understand that the hair growth cycle lasts several months. Thus, one would need to use biotin supplements like Zenkgo Essential Multivitamin for women for a long.
Skin & Nails Health
Another common and chronic problem many women face is brittle nails and dry skin. These issues, particularly brittle nails, are quite challenging to manage. Doctors often recommend consuming poultry products to manage the problem. However, it appears that supplementing the diet with biotin-rich supplements may also help overcome these issues.
Healthy Metabolism
It is one of the less discussed but vital health benefits of biotin. Metabolic disorders are on the rise globally. Biotin plays a vital role in metabolizing all macronutrients, from fatty acids to different amino acids. Thus, its adequate intake is good for maintaining metabolic rate and preventing various chronic ailments.
Prenatal Care
Since biotin plays a vital role in many body functions, metabolism, and regulating gene activity, it is also needed for prenatal care. It is vital to understand that it is among the vitamins playing a pivotal role in histone metabolism and, thus, gene regulation. Therefore, many health experts believe that its adequate intake may help prevent specific congenital disorders, though more research is needed.
Healthy Nervous System
Almost all B vitamins are good and essential for a healthy nervous system. Studies show that B vitamins promote the myelination of nerves. They are particularly good for preventing and managing peripheral neuropathies.
Though the role of biotin in regulating mood disorders is unclear, it is quite likely that, along with other B vitamins, it may also help reduce the risk of anxiety, mood swings, and other mood problems in women. Therefore, it is always good to use this versatile vitamin along with other vitamin Bs. One such way could be intermittently supplementing the diet with Zenkgo Essential Multivitamin for women.
How much biotin do you need?
Biotin requirement for adults is not very high. However, one must understand that very few food items contain it in sufficient amounts. Therefore, pregnant and lactating women are particularly at high risk. According to science, adults and pregnant women need 30 mcg of biotin a day. However, lactating women need 35 mcg of biotin a day.
It is worth understanding that estimating biotin levels in the blood is quite challenging, and there is no reliable lab test. Therefore, it is vital to maintain an adequate dietary intake or supplement the vitamin intermittently.
Consume organ meat, eggs, salmon, sunflower seeds, almonds, and milk products to meet its needs. However, other food products contain very low amounts of this vitamin apart from beef liver and eggs. Thus, for example, a cup of milk contains 0.3 mcg, or a portion of almonds contains just 1.5 mcg. This shows how difficult it is to meet its daily requirements via food and the importance of supplementing biotin1.
References
- Office of Dietary Supplements - Biotin. Accessed September 2, 2023. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
- Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169. doi:10.1159/000462981