Boost Your Biotin:
How To Increase Vitamin B7?
What is Biotin?
Water-soluble vitamin in the human body known as biotin (VitB7). A powerful B-complex vitamin and one of the omitted ones needed to convert food into energy and take care of the health of the skin, hair and nails as well as regulate various cellular processes. Both natural in many foods, it is also available as a supplement for those who need more than what is available in food naturally.
Biotin is necessary to the human body for performing enzyme functions necessary in breaking down macronutrients such as carbohydrates, proteins, and fats. In addition, it helps to build DNA, nervous functions, and work a healthy immune system. Biotin is known to promote hair growth and strengthen nails, that’s mainly because it plays a role in a cell’s growth and metabolism, and supplements are oftentimes formulated for beauty and health.
Table of Contents
Brief Overview of Vitamin B7
The group of B vitamins that help produce energy and use it helps, and also known as vitamin B7, is biotin. As it is a water soluble vitamin, it is not stored in the body for later use, so we must get it daily from the diet or supplements.
Biotin is a coenzyme that allows enzymes to carry out their biological functions. It has an important role in the processes of fatty acid synthesis, amino acid metabolism and gluconeogenesis.
Biotin deficiency is very rare but can prompt symptoms of hair thinning, brittle nails and dry skin, as well as neurological features such as fatigue and depression. Therefore, biotin supplementation has reached increased popularity among people wishing to enhance their hair, skin, and general metabolic wellness.
Importance of Vitamin B7 for Overall Health
Several physiological functions require vitamin B7, and therefore it is an integral part of overall well being. Biotin has some of the following key health benefits.
Strengthens the Hair, Skin, and Nails
Biotin enhances the integrity of the keratin, which is a structural component of the hair, skin as well as nails. It is proved that sufficient biotin is necessary to avoid hair loss, brittle nails, and rough skin.
Helps in metabolism
Through the participation in the breakdown of macronutrients in the food, biotin plays a crucial role in the process of converting food into energy. It helps glycolysis and gluconeogenesis processes that are vital in production of glucose, which is important in regulating blood sugar.
vitamin B7 provides Wellbeing
Vitamin B7 plays a vital role in the well-being of the nervous tissue by supporting the brain and minimizing the likelihood of neurological complications.
Lowers Cholesterol
Biotin is known to decrease LDL cholesterol, also known as the bad cholesterol and increases HDL cholesterol which is known as the good cholesterol, thus having a direct impact on increasing the health of the human cardiovascular system.
Food Sources of Vitamin B7
Another function of biotin is that it helps in managing the insulin levels, which is helpful in diabetes and imbalance in blood sugar.
Biotin is needed in trace amounts and is obtainable from the normal diet through a number of foods. Some of the rich sources of biotin include the following:
Meat and fish
These sources are indirect since proteins in meats and fish are being utilized for biotin synthesis.
Nuts and Seeds
Biotin is also present in almonds, walnuts, peanuts and even in sunflower seeds.
Meat and Organ Meats
Liver and kidney are some of the nutrient dense foods that contain high amounts of biotin.
Milk products
All forms of milk, cheese and yogurt have moderate biotin content in them.
Vegetables
Spinach, broccoli, and sweet potato are some of the plant-based biotin- sources For the vegetarians.
Fruits
Avocado and bananas are some of the quality sources of biotin.
Top Foods that are High in Vitamin B7
If you desire to improve your consumption of biotin, the following are some of the foods rich in biotin that can be taken:
Beef Liver – this product has the highest level of the recommended biotin and has more serving.
Egg Yolks – A single cooked egg has approximately 10 mcg of biotin present in it as well.
Almonds – This is a plant source that contains approximately 1.5 mcg of B12 for ¼ cup.
Salmon – Rich in biotin and essential fatty acids for overall health.
Sweet Potatoes – A nutritious and plant-based source of biotin.
Sunflower Seeds – Contains about 2.5 μg biotin per serving.
Mushrooms – Contain small but beneficial amounts of biotin.
How Much Biotin is Recommended to Consume Daily?
The daily intakes in micrograms of biotin are given depending on age and the requirements of the body. By the National Institutes of Health (NIH) guidelines, the daily servings are as follows:
- Infants (0-6 months): 5 mcg
- Infants (7-12 months): 6 mcg
- Children (1-3 years): 8 mcg
- Children (4-8 years): 12 mcg
- Children (9-13 years): 20 mcg
- Adolescents (14-18 years): 25 mcg
- Adults (19+ years): 30 mcg
- Pregnant women: 30 mcg
- Breastfeeding women: 35 mcg
Vitamin B7: Supplements and Dosage
For those who cannot make up for the biotin’s lack in the diet there is a list of available forms – capsules, tablets or gummies. Common doses of biotin are from 500 mcg to 10,000 mcg per serving/s per day. Supplementation should be taken under the supervision of a healthcare practitioner in order to determine the right dosage.
Read More: Healthy Eating Habits: Boost Your Life Today
How to Choose a High-Quality Vitamin B7 Supplement?
In case of buying a biotin supplement, the following factors should be considered;
Safety
Since supplements are ingested into the body, it is recommended that one goes for foods that have been tested by third parties and those that do not have other added substances that do not add nutritional value to the supplement.
Dosage
Choose a dosage depending on the need of calories, daily food intake and other requirements.
Other nutrients
Some of the vitamins include additional supplements that may include zinc and collagen support.
Brand Reputation
Often known as corporate image, identify brands with good reviews and staking accompanied by clinical research.
Other Ways to Increase Vitamin B7
They include the following; There are natural ways that one can use in order to increase the level of biotin in the body and they are; These include:
Causing a decrease in the consumption of alcohol since it alters the levels of biotin within the body.
Contraindicated for people who are planning to consume raw egg whites because they contain avidin that hinders biotin absorption.
The recommended way for increasing Biotin in the body is by maintaining a proper diet which includes foods rich in this vitamin through Wellness Packages in Dubai and Regular Health Check-Ups
Lifestyle Changes to Boost Biotin Levels
- Proper hydration helps in absorption of all nutrients during food intake.
- Chronic stress is associated with vitamin absorption and metabolism.
How can I increase my vitamin B7?
Eating more biotin rich foods and taking supplements if necessary helps optimize the biotin levels. In addition, a healthy lifestyle is recommended to increase the biotin levels. Along with this, it also improves digestion and gut health, and this ultimately helps in improving biotin absorption.
Book your consultation with Healthone
HealthOne UAE provides personalised consultations in case you are worried regarding your biotin levels or your general nutritional state of affairs. Consult with our Nurse at Hotel in Dubai to deduce your dietary requirement and get suitable recommendations.
Conclusion
Vitamin B7, or biotin, plays an essential role in metabolic health, beauty, and neurological function. Deficiencies are rare and adequate intake via diet or supplements can improve well being, though. Almost all hair loss is biotin deficient, whether from poor food sources, lifestyle, or supplementation. It’s needed for blood fats, hair & skin health, bone growth, digestion, metabolism, and even cell growth. Looking for help from doctor at home, nurse at home with your problem? Consult HealthOne UAE Family doctors in dubai and doctor at hotel in dubai to receive a more personal solution to your well being and health.
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Your Questions Answered Here
Symptoms include hair thinning, brittle nails, dry skin, fatigue and depression, muscle pain.
True, biotin fortifies hair and might help with growth, especially people who are deficient.
Yes, biotin supplements are generally safe, although you may want to seek advice from a health care provider Doctor on call or Nurse on call before taking the supplements.
Biotin does not cause weight loss directly but it is needed for metabolism.
Yes, cooking will indeed decrease biotin levels, so consume raw or barely processed biotin rich foods.
Results will vary but may take several weeks up to several months to see results.
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