Biotin is a vitamin in the vitamin B complex family. Your body needs biotin to help convert certain nutrients into energy. B vitamins, and specifically biotin, help keep your skin, hair, eyes, liver, and nervous system healthy. Biotin is also a crucial nutrient during pregnancy, as it’s important for embryonic growth.
The word ‘biotin’ comes from the ancient Greek word ‘biotos,’ which means ‘life’ or ‘sustenance.’ Recently there has been a trend of taking biotin supplements in the belief that it will improve the health of your hair, nails, and skin. How much of this is valid?
Usually, one does not get a deficiency of biotin. You will get enough biotin through a healthy diet. And someone who follows a healthy diet need not take biotin supplements. The recommended allowance of biotin is between 30 and 100 micrograms (mcg) per day for adolescents and adults. Biotin is a water-soluble vitamin and hence extra biotin is not beneficial for your body and will be expelled through urine.
You can surely try taking biotin supplements if you have severe hair loss due to insufficient nutrients in your diet. However, there is no scientific proof that biotin supplements can increase hair growth.
The best way is always to take the natural way. Eating a balanced diet can improve the level of biotin in your system. The following foods are rich in Biotin:
- Egg Yolk
- Organ meats (liver, kidney)
- Nuts, like almonds, peanuts, pecans, and walnuts
- Nut butters
- Soybeans and other legumes
- Whole grains and cereals
- Cauliflower and Broccoli
- Sweet potatoes
Eating these foods regularly can give you enough biotin that your body needs, and there won’t be a need for supplements.