These days, there are so many different products all claiming to have the latest and greatest ways to make hair, nails and skin look their best that it can be hard to spot the truth from the fake. However, in the case of biotin, this member of the vitamin B group has been proven to play a significant role in the growth and repair of hair, skin and nails.
Good Sources of Biotin and Biotin Deficiency
As well as through taking biotin supplements, the water-soluble vitamin B is also found in a number of different foods. In The Essential Guide to Vitamins, Minerals and Herbal Supplements, Brewer (2010) identifies that good sources of biotin are found in meat, liver, oily fish, whole-grains, rice, nuts, cauliflower, egg yolk and yeast extracts. Therefore, for vegetarians, vegans or those on a very low calorie intake, taking a daily biotin supplement may be worth considering.
Brewer (2010) highlights that biotin deficiency can result in a whole range of different symptoms, which may include the following:
- impaired metabolic enzyme functioning
- hypoglycemia between meals
- raised blood levels of ammonia
- dry skin
- flaky skin
- nose or mouth rash
- brittle hair
- patches of hair loss
- reversible baldness
- tiredness
- loss of appetite
- nausea
- depression
- muscle pains
- muscle wastage
- reduced immunity
- higher risk of fungal yeast infections
Benefits of Biotin Treatment – Healthy Hair, Nails and Skin Repair
As a lack of biotin in the diet may result in brittle hair, patches of hair loss, reversible baldness, dry and flaky skin, it is clear that in those who are biotin deficient, supplements may help to make hair and skin much more healthy. Research studies on women with brittle nails taking biotin supplements, have shown that this increases nail plate thickness by as much as 25% and also reduces nail splitting. To maintain healthy skin, hair and nails, Brewer (2010) recommends trying a daily intake of around 1000 mcg (one mg).
In addition to helping keep nails, skin and hair healthy, biotin has also been recognised to play a role in maintaining blood glucose levels. This aspect is particularly relevant to those suffering from a disease affecting the pancreas, known as diabetes.
As highlighted above, biotin deficiency leads to a various symptoms, including reversible baldness, patches of hair loss, brittle hair and dry, flaky skin. Key benefits associated with taking biotin supplements relate to stronger, less brittle hair and nails, while skin repair is also improved.
Source:
Brewer, S. (2010) The Essential Guide to Vitamins, Minerals and Herbal Supplements London: Constable Robinson
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Health Benefits of Multivitamins and Minerals
Symptoms of Vitamin Deficiency
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Kate Le Page - Kate Henning-Le Page writes about eating disorders, body image and recovery issues. She specializes in anorexia recovery.
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