One popular trend that I have been following for a while is the consumption of the vitamin biotin, which has become widely known as the hair, skin and nail vitamin. Because of its ability to promote growth in cells, people without hesitation indulge. But did you know there are many other benefits that biotin has to offer? The following info may help you understand the vitamin a little better.
Biotin is a B-complex vitamin and is sometimes referred to as vitamin H. Involving your body’s metabolism, biotin helps support the health of your cells & tissue, nerves, kidneys, skin, metabolism and digestive organs. One of the effects recognized most often is the rate in which the hair grows on the body, in addition to an increased rate of nail growth.
- Vital with the metabolism of carbohydrates, fats and proteins (which hair and skin is made of)
- Helps body convert food into energy
- Helps with cell growth (cell turnover rate….removal of dead skin cells, growth of new cells)
- Accurate fat production for healthier skin
- Helps to thicken hair cuticle
FACT: “How much should I take a day?” It is suggested that you consume biotin as much as you can from a healthy diet. However, if you choose to consume the dietary supplement specifically for hair, skin and nail growth, consider taking between 2,500 mcgs to 5,000 mcgs a day. You can find biotin in most drug and vitamin stores as well as online. Make sure you are purchasing a reputable brand.
FACT: It’s rare for people to have a B7 deficiency unless you drink quite a bit of alcohol. Heavy alcohol consumption inhibits absorption of biotin and other B vitamins.
FACT: Although many begin noticing a difference after a few weeks, you must take the supplement for at least 6-8 weeks before noticing a substantial difference in hair growth and healthier skin, Remember patience and consistency is key.
FACT: When you consume biotin, expect for your hair to grow EVERYWHERE and your nails to grow quicker than normal. Hair can only grow a certain length on the body (ex. pubic hair, leg hair, etc.), but you may experience stronger and thicker hair stands in those personal areas.
FACT: Biotin sources in food include: cooked egg yolk, sardines, oats, liver, brown rice, sunflower seeds, bananas, carrots, mushrooms, onions, cabbage, strawberries, milk, avocado, salmon, broccoli, grains.
FACT: The body forms antioxidants chemically in the body and makes enzymes to attack free radicals, which are harmful to the body! You have a choice to support the BAD FREE RADICALS (which can overpower the formation of antioxidants by eating poorly) or GOOD ANTIOXIDANTS (which stops harmful oxidation by incorporating food and vitamins that contain vitamins: A, D, E, K and C). Why is this important? FREE RADICALS harm HAIR, SKIN & NAILS
SUGGESTION: If you are a type A blood type, consider taking a higher dosage of B-Supplements. People with type A blood do not fully absorb B vitamins.
SUGGESTION: Washing your hair with a product containing BIOTIN is questionable. Biotin is not easily absorbed outwardly through the skin…reaping full benefits involves internally consumption with supplements and/or foods.
SUGGESTION: Look into pairing biotin with other vitamins to support cell growth: vitamin C, niacin, B vitamins, vitamin E, vitamin A, vitamin D, iron, magnesium (one of my favs.), zinc and protein – although this isn’t a vitamin it is the building block of hair, skin and nails. Increased intake = increased cell growth.