When googling ways to be healthier, you’ll probably stumble across a list of vitamins that are essential for our everyday life and should be consumed daily. Safe to say, at least one of these roundups is bound to include biotin, but a lot of us may not actually know much about the vitamin. So, what does biotin do for our bodies? Here’s everything you need to know about this special supplement and how it helps us.
Biotin is a B-vitamin that is essential in turning carbs, fats, and proteins found in the food we eat into energy to get through our day. The foods that contain biotin range among the food groups, but commonly are found in eggs, nuts, fish, sweet potatoes, broccoli, and certain types of meats. However, some people also opt to take capsules of biotin to ensure they’re getting enough of the vitamin into their system. The amount of biotin you should be taking depends on your age range, but adults who are older than 19-years-old are recommended to have 30 micrograms of biotin a day.
Clearly biotin is important, but what does it exactly do for us? One of the main things that biotin claims to do is make our skin, hair, and nails healthier and stronger. However, according to The National Institute of Health, there’s been little evidence to support all those claims except in the cases of children. On the other hand, a few studies have proven that adults who struggled with brittle nails who later took high doses of biotin did see slight improvement in their nail strength. Additionally, those who are experiencing hair loss may benefit from taking additional biotin as it can help moderate growth. So while there are definitely still benefits to taking biotin, there’s still a lot of research that needs to be done in order to conclude whether it benefits all adults.
That being said, there is proof that biotin is an essential vitamin in pregnant women in particular. One of the main benefits of taking biotin during pregnancy and breastfeeding is that it helps promote prenatal health in both mother and the fetus. For most women, they’ll be able to get enough of the vitamin through the foods they eat. However, for women who have dietary restrictions and allergies to certain foods that contain high levels of biotin, or suffer with biotin deficiency, it may be worth taking biotin capsules (after consulting with your physician first). Plus, many recommended prenatal vitamins given to women during their pregnancy do not include biotin, so it’s important to make sure you’re getting the recommended amount especially considering that certain foods cannot be eaten during pregnancy.
Ultimately, biotin is a key ingredient in keeping your body healthy and happy. However, just like any other vitamin, it’s important to moderate the amount you take in order to ensure your own safety. So, make sure to take into account the recommended dose depending on your age and whether you feel like you’re getting enough to keep your energy up to slay the day.