Often called ‘vitamin H,’ biotin is part of the B-vitamin complex. It’s known as a beauty vitamin for all the benefits it can bring for skin, hair, and nails, but it does so much more than that. Biotin can be found in many of the foods you eat, and while it’s rare to have deficiency in it, supplements are available to help you live a smarter, healthier, and happier life by getting enough of it.
Here are the top 5 benefits of biotin for beauty and beyond!
1. Stronger and healthier hair and nails
By getting enough biotin, you can avoid hair loss and weak nails. Many skin and hair care products include biotin in the formulation, but it’s too large to penetrate. Instead, make sure you’re taking it orally to get those beauty benefits.
2. Healthier skin
When you don’t get enough biotin, it causes skin problems like acne, rashes, psoriasis and more. B vitamins like biotin are important for helping your nervous system function and when things go awry, it’s easy to see why your skin shows it to let you know something’s not right.
3. Better metabolic function
Biotin is important for your body systems, particularly your metabolism because it acts as a co-enzyme, breaking down carbs, proteins, and fats. Having plenty of biotin in your body makes your metabolism break down the foods you eat faster which can also be helpful if you’re trying to lose weight.
4. Healthier cholesterol levels
Getting biotin in your body can also keep your LDL cholesterol (that’s the bad one) low. High levels of LDL cholesterol have been shown to create a higher risk for heart disease and stroke.
5. Balancing blood sugar
Additionally, biotin is beneficial for those with type 2 diabetes or who are pre-diabetic. When paired with chromium, it can lower your glucose to healthy levels and keep your body from using too much of it.
How to Get More Biotin
The good news is that if you think you might be deficient in biotin, you can just load up your plate with more biotin-rich foods. As mentioned earlier, biotin is too large to penetrate the skin and scalp, so even for getting its beauty benefits you should be consuming it.
Try eating more egg yolks, almonds, peanuts, pecans, whole grains, legumes, bananas, cauliflower, and organ meats like liver to get more biotin. If none of these foods sound appealing, you can also use a supplement.
For most adults and adolescents, taking anywhere from 30 to 100mcg of biotin per day is recommended. It’s a water-soluble vitamin so if you do consumer more than you need, it simply comes out in your urine. While there are no toxicity symptoms for taking too much of it, you might have mild nausea or digestive issues. Always strike a balance for smarter, healthier, and happier living!