Biotin stands out as a crucial micronutrient for our body, contributing to the well-being of our skin, hair, and eye health, while also playing a significant role in enhancing overall health.
Most people are getting biotin from their food because there are many food items which contain biotin in it
If you want to know what biotin is and how it works, what are the symptoms of biotin deficiency, and also which food is a great source of biotin?
So let’s go deep into the biotin: benefits, doses, sources, and more
What is biotin?
Biotin is a b complex vitamin that plays an important role in enhancing our overall health and it also helps them to convert food into energy
Biotin is a Greek word called biotos which means “life”. It helps to improve skin, hair, or eye health
Benefits of biotin
Biotin is essential for various functions of the body such as
- It improves hair hair
- It improves skin health and glow
- It improves eye health and also delays the aging of the eye
- It improves liver health
- It also helps in diabetes management
How much biotin do I need?
| Age | Required doses |
|---|---|
| Birth to 1 year | 8 to 15 Mcg per day |
| 1 to 3 year children | 10 to 20 Mcg per day |
| 4 to 6 years kid | 15 to 25 Mcg per day |
| 7 to 10 years of kid | 20 to 30 Mcg per day |
| 10 to 18 year | 25 to 30+ Mcg per day |
| After 18 | 30 to 100 Mcg per day |
Sources of biotin
here are some veg sources of biotin
- Banana
- Mushroom
- cauliflower
- Broccoli
- Sweet potato
- Avocado
- soybeans
- Spinach
- Milk: curd, cheese
- Nuts: almond, walnut, peanut
Here are some non-veg sources of biotin
- Egg yolk
- organ meat: liver or kidney
- Seafood
- Meat
Deficiency of biotin
- Hair loss
- dull skin
- depression
- fatigue
- red rash around the eye, nose, and mouth
- Brittle nails
Side effects of biotin
Biotin is safe when it is taken in the recommended amount. excessive intake of Biton may lead to side effects for some individual
- Allergic reaction
- Acne
- Digestive issues
- Sleep issue
- increase thirst and urination
Frequently asks questions
Does biotin work for beard growth?
Yes regular consumption of proper biotin can help beard growth
how long does it take biotin to work?
It takes 2 to 3 months to show results
The bottom line
Biotin is the most essential micronutrient for our skin, hair, and eye health but it is not limited here it is also beneficial for liver health and it shows some positive results on overall health
Deficiency of biotin is rare because many food items contain sufficient amounts of biotin. Examples of such foods include bananas, mushrooms, broccoli, sweet potatoes, cauliflower, and liver meat.
Biotin helps us with healthy hair, skin, and eyes and also it improves liver health, It also helps in diabetes management
If we talk about the doses of biotin then adults and teenagers need 30 to 100 mcg of biotin per day to fulfill the biotin requirement in the body
If any circumstances of biotin deficiency in the body then are the symptoms allergic reaction, acne, stomach discomfort, sleep issues, and increased thirst and urination