Known sometimes as Vitamin H, Biotin is one of the lesser known micro-nutrients that can offer many benefits to the body. It is already present in many foods, but can be diminished by some processing and cooking methods. For this reason, it is better to consume foods with as little processing as possible in order to get the most from the vitamin.
The recommended daily amount of biotin is only 300 mcg, which is easily achievable in most diets, but there seems to be no evidence to suggest that ingesting more than this level can be harmful to the body. Indeed, in some cases, it can be a benefit.
Here are 3 benefits of Biotin:
1. Hair and Nail Growth
Biotin plays a major role in the body’s production of healthy hair, skin and nails. For this reason, it is commonly used in the many products on the market that are aimed at treating hair loss. As hair is comprised almost entirely from protein, biotin is excellent at metabolizing proteins and therefore can be a great aid to those wanting to accelerate hair growth. As well as helping to prevent hair loss, it can also aid in the prevention of greying hair.
2. Weight Loss
The vitamin has been shown to be essential for the conversion of fats, carbs and proteins into energy. This can be a great advantage to those interested in losing weight, as the body will be more efficient at using it’s supplies of fat and carbohydrates during exercising.
Biotin has also been shown to alleviate fatigue in some people, thanks to a more regulated metabolic system. This can compliment those exercising by helping to increase endurance levels. As it is also plays an important role in the building and maintaining of muscle fibers, it can help those looking to add muscle as part of their training program. Additional muscle mass requires more energy from the body to work, so this in turn can help in burning calories.
3. Regulates Blood Sugar Levels
Those suffering from Type 2 diabetes can find biotin a great addition to their diet thanks to the regulation of blood sugar that biotin offers. Tests in volunteers with the disease showed drastically reduced blood sugar levels after 30 days on a biotin supplement equivalent to 900 mcg per day than those without the supplement.
Having a healthy, regulated blood sugar level is also of benefit to those without diabetes, as there will be less of a craving for sweet, sugary treats that can damaging to a weight loss program.
Foods that are rich in biotin include green vegetables such as spinach and broccoli, as well as fish, chicken, eggs and milk. Red meats are generally a good source of biotin, with liver being the best overall. As it is pretty abundant in most foods, there is little chance of suffering from biotin deficiency. Although supplements can be of great benefit to those people who are looking to take advantage of these specific health advantages.