Biotin for women 101: Everyone wants their hair, skin, and nails to look better. Biotin, or vitamin B7, is an important nutrient for accomplishing that goal. While many people can get enough B7 from their diet alone, some people may benefit from taking a supplement. Unlike vitamin C and vitamin D, there are several different types of B vitamins, each of which plays a critical role in how your body functions. Biotin, in specific, stands out because of its part in maintaining skin, hair, and nails making them healthy and colorful.
Beef liver, animal meats, egg yolks, avocados, salmon, cheese, nutritional yeast, and spirulina all contain biotin. It’s also a common meal replacement ingredient. It’s frequently combined with collagen to boost the skin and hair beneficial effects. It’s also common in B-complex vitamins, which contain a variety of B vitamins, including B12, B6, niacin, and riboflavin, all of which work together to ensure methylation, cognitive ability, and other functions.
Biotin for women 101: How biotin helps in nail growth
Biotin, also known as B7, is a B vitamin that belongs to the B vitamin family. The vitamin is essential for nervous system function and metabolism regulation. The nutrient is also required for the maintenance of healthy hair, skin, and nails. Although topical biotin is ineffective, taking a supplement may help to improve hair and nail health. Biotin has been shown to help strengthen and maintain the health of your nails. According to some studies, taking a 2.5-milligram supplement every day for six months increased nail thickness by 25%. A daily dose of biotin can help people with brittle fingernails avoid splitting and breaking.
Biotin for women 101: How biotin helps in hair growth
While there is no evidence that biotin can reverse hair loss, it can certainly make hair healthier. Hair loss is one of the most common symptoms of this nutrient deficiency. Pregnant women, persons with liver disease, and those who have trouble absorbing vitamins and minerals, such as those with Crohn’s disease, are at a higher risk of biotin deficiency.
Other things you need to know about biotin
Biotin for women 101: How does biotin function in the body?
Many delicate, intricate pathways in the body, such as methylation—your body’s biochemical superhighway, which occurs more than 1 billion times per second—is fueled by B vitamins. This pathway is responsible for lowering the body’s inflammatory response and aiding in the breakdown of food for energy production.
Perhaps the most important function of biotin is in energy production: Biotin is a coenzyme for carboxylases, which are enzymes that aid in the metabolization of fats, carbohydrates, and proteins, converting them into fuel for your body. The enzymes also help with gluconeogenesis, insulin release, fatty acid synthesis, and the production of neurotransmitters from branched-chain amino acids.
Biotin for women 101: Where can biotin be found?
Because your body cannot produce biotin, it must be acquired through food. Any protein-bound biotin in your food or supplement is transformed to free biotin in the small and large intestine, where it is subsumed. Once absorbed, it enters the systemic circulation, where it is picked up by the liver before crossing the blood-brain barrier and entering the central nervous system.
Biotin for women 101: What are the benefits of biotin?
While much of the buzz around biotin revolves around its ability to reinforce hair, skin, and nails, it also plays a role in a variety of other aspects of your health:
Enhances hair growth
Biotin deficiency can cause thinning hair and hair loss, which can be helped by taking a supplement. Furthermore, because biotin is associated with the production of keratin, the main component of hair, it is thought to naturally enhance healthy hair growth. In one small study, women with thinning hair who took biotin supplements saw significant hair growth compared to those who took a placebo.
For good skin health
With its role in the fatty acid synthesis, which is essential for healthy skin, biotin is right on the front lines in the fight against the effects of aging. For additional protection against pollution, the sun, and other fierce everyday environmental issues, your skin cells rely heavily on fat production.
For healthy nails
Another common symptom of vitamin deficiency, particularly vitamin B deficiency, is brittle, rigid nails. In several human studies, biotin has been shown to promote nail thickness and firmness. A small human analysis revealed that those who took biotin supplements had 25% denser nail beds than others who took a placebo.
Biotin is required for the proper advancement of white blood cells. These are your immune system’s defense mechanisms that work to keep you safe from viruses and bacteria that can make you sick. TH1 and TH2 white blood cells are two types of white blood cells found in your body. TH1 and TH2 must balance each other, almost like a seesaw. When one becomes prevalent, your body may experience an inflammatory response. A lack of T-regulatory cells, which work to achieve stability, is one reason this can happen. T-cell degeneration is linked to a lack of biotin.
Enhances brain performance
Biotin, like other B vitamins, helps support cognitive function by regulating neurotransmitter activity and protecting against neurodegenerative disorders like age-related cognitive decline. It also aids in the maintenance of mood due to its role in the production of hormones that promote a good mood. Biotin deficiency can cause neurological issues, which biotin supplementation has been shown to help with.
Performs anti-inflammatory roles
Biotin deficiency has been shown in studies to increase pro-inflammatory cytokines and make a significant contribution to inflammation. It works by triggering a number of inflammatory cascades throughout the body by triggering the inflammatory nuclear factor kappa B (NF-kB), which unites to your DNA and triggers a number of inflammatory cascades. Biotin supplementation has been shown to help keep healthy levels of these mild inflammatory cytokines in studies.
Enhances heart performance
Biotin is required for fat metabolism, which is essential for good heart health. It can also be used in conjunction with chromium to lower LDL and raise HDL levels, as inverse levels of each are associated with an increased risk of heart disease. Biotin at a dose of 15,000 mcg per day has been shown in studies to help maintain healthy blood triglyceride levels.
Catalyses nutrient breakdown in the body
Biotin aids in the disintegration of nutrients (protein amino acids, complex carbs, and fatty acids) in your food for fuel throughout every cell of your body. When we do different types of fasting (such as skipping breakfast) or if we are in a ketogenic state, B7 is also extremely important (nutritional ketosis or fat burning). Biotin is required during these metabolic states to support the production of new glucose for fuel via gluconeogenesis.
Low levels of biotin can occur because it is found in a variety of foods, but severe deficiencies in this nutrient are uncommon. Your doctor can test you for micronutrient deficiencies if you are concerned. If you struggle with digestion issues, you may be at stake for biotin deficiency. Because a large portion of this conversion occurs in the gut, many patients with irritable bowel syndrome or other microbiome dysfunctions may have difficulty maintaining adequate biotin levels.
- Antibiotics should be taken. These may be a factor in low biotin levels because they kill biotin-producing bacteria.
- Biotin absorption is inhibited by excessive alcohol consumption.
- Smoking accelerates biotin absorbance and utilization.
- Biotin deficiency symptoms.
- If you have any of the following symptoms, you may be lacking; however, these are also symptoms of many other vitamin deficiencies, so it’s best to consult your doctor. Fatigue, brittle hair, hair loss, digestive issues, and dry skin are all possibilities.
Why you shouldn’t underestimate the importance of biotin
When it comes to your metabolism, very low concentrations of biotin can be a problem. Metabolism is the internal process by which your body converts whatever food you eat into usable energy and stores any food that is not used for energy as fat. Because biotin is required for this process to function properly, you may experience health issues such as fatigue, dull skin and hair, and weight loss susceptibility. Make sure to use fogger machines whenever possible to keep your surroundings safe and virus-free.
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