Have you heard about biotin vitamin? Here is a post on biotin vitamin that I found that explain some of the media/marketing hype around this vitamin which has been said to help with hair growth and of course many other ehealth benefits that might interest you.
Biotin vitamin which his commonly referred to as Vitamin H is actually the water soluble B-complex vitamin B7. It is necessary for cell growth, the metabolism of fats and amino acids and the production of fatty acids.
It also plays an important role in other functions including the transfer of carbon dioxide, aiding in a number of metabolic reactions, and helping our body release the energy from the foods we consume.
Some of the benefits we see from biotin vitamins are:
- Healthy hair and skin
- Healthy sweat glands nerve tissue and bone marrow
- Aids in relief of muscle pain
- Promotes blood sugar control and helps lower fasting blood glucose levels
- Helps prevent neuropathy associated with diabetes
- Reduces tingling and numbness caused by poor glucose control
- Helps improve certain skin conditions such as sebborheic dermatitis more commonly known as cradle cap in children
Because deficiency is so rare, a recommended daily dose has not been assigned by any regulatory organization however a suggested recommended intake for adolescence and adults is 30 to 100 mcg. Intestinal bacteria produce more biotin than our bodies require. Bioavailability of biotin in food products is highly dependant on availability in our bodies of organisms to break the biotin-protein bonds from food. Biotin exists in food as protein bound form or biocytin.
There is a wide variety of food sources for biotin, but very few are particularly rich in it. Those higher in content are raw egg yolk, liver and some vegetables however the raw egg yolk source ironically is counteracted by egg whites which minimize its effectiveness within the body. Other foods with biotin bioavailability include salmon, cauliflower, bananas, carrots, soy flour, cereals and yeast.
Biotin can also be obtained from supplements for those who suffer from deficiency usually caused by metabolic disorders. Normal doses can be found in 10 mcg, 50 mcg and 100 mcg.
Because hair loss is a possible sign of biotin deficiency, there are hair care products on the market which contain biotin, but it is not absorbed well through the skin, so the effectiveness of these products is questionable.
Most people who eat a relatively good diet will not need to worry about deficiency as it is rare but if you are taking a good multivitamin already, you are probably receiving a proper supplemental dose.