1. H is Really B
Biotin, also known as vitamin H, is actually a B vitamin. There are multiple B vitamins, and Biotin is the one that can really give you healthy hair and nails. This vitamin helps the body manufacture and utilize fats and amino acids. Our intestinal bacteria manufacture some biotin. Biotin helps with DNA replication and the expression of genes. Without biotin, your metabolism would not work as it should.
2. Cook Your Eggs
Cheese, brewer's yeast, organ meats and soybeans are good sources of biotin. You will also find biotin in eggs, cauliflower, peanuts, whole wheat and mushrooms. Avidin, a protein found in raw egg whites, prevents the absorption of biotin. However, you have to consume more than a dozen raw eggs every day in order to produce any ill effects. It's much easier to have Biotin deficiencies as a result of too much alcohol or antibiotics because they influence our intestinal bacteria levels.
3. Don't be a Lizard
Biotin deficiencies are not common because we don't need a lot of it, but they do occur. Adults who are biotin deficient have dry, scaly skin, nausea, loss of appetite and depression. Some studies have shown that brittle fingernails, especially in women, are a sign of a biotin deficiency. In infants, seborrheic dermatitis, also known as cradle cap, is a sign of a biotin deficiency.
4. Toughen Up Your Nails
There is no Recommended Daily Allowance for biotin. However, most nutritionists recommend 30 to 100 mcg per day as a normal dose. To make your nails stronger and your hair healthier, take 1,000 to 3,000 mcg per day. To treat cradle cap in her infant, a nursing mother should take 3000 mcg per day. If the infant is formula-fed, an effective dose is 100 to 300 mcg per day. Biotin supplementation helps with diabetes because it enhances insulin sensitivity. The recommended dose for people with diabetes is 9 to 16 mg per day.
5. Keep Your Hair on Your Head
Biotin greatly affects your hair. Hair loss, also known as alopecia, is a sign of a biotin deficiency. However, baldness is a different form of hair loss. Biotin also appears to affect a person's hair color, and some studies have shown that biotin supplementation can help hair return to its normal color. This works to a limited degree and is only effective when natural, rather than synthetic, vitamins are used.
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