Biotin, also known as vitamin H, is a water soluble vitamin that is often used to enhance normal skin growth, healthy hair, and strong nails. It is also used to clear skin rashes and is essential for the release of energy from food. Biotin is known for its effect on the body's metabolism and can aid in weight loss by increasing energy. It can be found in various sources of food as well as in supplements. To avoid any misuse of biotin, consult with you doctor before adding this supplement to your diet.
Benefits
Advocates of biotin supplementation believe that in addition to aiding in weight loss, it is beneficial to those with diabetes because it breaks down carbohydrates and lower blood sugar levels. Biotin is popular in many hair, skin, nail and other cosmetic products. The University of Maryland Medical Center report that it is good for your eyes, and liver and it also helps the nervous system function properly.
Food Source
Aside from getting biotin from vitamin pills and supplements, there are a number of food sources that contain it. You can find biotin in cooked eggs, liver, sardines, salmon, nuts, soybeans, whole grains, cauliflower, bananas, cereals, tuna, oatmeal, mushrooms and yeast. Food processing techniques such as cooking and preserving can dramatically reduce or destroy biotin.
Weight Loss
Biotin is a part of the B vitamin family. These vitamins are very important for your body's metabolism. Biotin is needed to metabolize carbohydrates, fats, and amino acids in your body. According to MedlinePlus, B vitamins help the process your body uses to get or make energy from the food you eat. Biotin and other B vitamins can aid in weight loss because of their ability to convert food into energy, which is needed to increase energy and burn more calories throughout your day.
Recommended Daily Allowance
Because there are so many food sources that can provide you with adequate amounts of biotin, the recommended dosage of biotin vitamins are relatively small compared to recommendations for other vitamins. Researchers at MedlinePlus and the U.S. National Library of Medicine explain that there is no recommended dietary allowance or RDA established for biotin, but an adequate intake for adults over age 18 is 30 mcg. An adequate intake for pregnant women is 30 mcg and 35 mcg for those women who are breast feeding.
Misconceptions
Biotin vitamins alone will not cause weight loss. Although the exact effects of biotin overdose is not known, try to consume amount recommended by your doctor. It is important that you maintain a well-balanced diet that consist of adequate fruits, vegetables, whole grains, proteins, and dairy products. This, along with regular exercise, will provide you with enough energy and nutrition for optimal development and will help you meet your weight loss goals.
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