All About Biotin

What is Biotin?

Biotin is also known as Vitamin H (Hair Vitamin) or Vitamin B7. Biotin is a water-soluble vitamin found in small amount in everyday foods. Biotin plays an important role in the nourishment of hair, skin and nails and keeps us energetic as it converts carbohydrates and fats from the food we consume into energy that our body can use.

Biotin is a vital hair vitamin essential for Hair strength, texture and Function. Every hair strand is made up of Keratin, a basic protein. Biotin improves our body’s keratin infrastructure resulting in healthy and strong hair.

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Biotin provides enough nourishment to provide a good keratin infrastructure for your hair. Biotin improves keratin synthesis at the Hair bulb. The hair with adequate Biotin grows thick and strong from the root. The strong strands of hair can with stand all the external factors affecting the hair and lets it grow in length too.
As explained above biotin is important for Keratin synthesis which is the building block of hair. Biotin is required on every day basis for Hair production. Being a water-soluble Vitamin, Biotin is not stored in the body and hence need to be taken every day through food or supplement. Numerous studies have confirmed that Biotin deficiency leads to weak, thin and fragile Hair and Nails.
Biotin is found in a very small amount in our regular diet. Nuts such as peanuts, walnuts, almonds, and avocados all contain biotin in varying quantities. Egg-yolk, fish and organ meats such as liver or kidney are rich with biotin. Whole grain, cauliflower, banana, soya beans, mushrooms also contain a small amount of biotin.

What are the dosage levels for Biotin?

There is no standardized recommend dietary allowance for biotin. Being a water- soluble vitamin, excess biotin usually gets washed away.

For specific benefits to address deficiency and to strengthen Hair growth and thickness studies have shown notable benefits at a dosage of 5000 mcg / day and can go up to 10000 mcg/day (i.e., 5 Mg to 10 Mg).

If you miss a dose of biotin, take it as soon as you remember. If it is crossing with the next intake, just skip the missed dose. Do not double your intake for the missed dose, as the excess biotin will just get washed away.

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In general, the minimum recommended biotin intake levels are:

Up to 12 months 7 mcg
1 to 3 years 8 mcg
4 to 8 years 12 mcg
9 to 13 years 20 mcg
14 to 18 years 25 mcg
Over 18 years 30 mcg
During pregnancy 30 mcg
If breastfeeding 35 mcg

Biotin is also important for healthy skin and strong nails. Along with hair growth it also speeds up nail growth. It also keeps your liver, eyes and nervous system healthy. During pregnancy biotin is required for normal fetal growth. Biotin has an important role in carbohydrate metabolism and hence useful for improved energy levels in individuals.