Posted on: July 28, 2016 at 11:36 am
Last updated: September 12, 2017 at 2:22 pm

We’re always looking for new and exciting ways to keep ourselves looking fresh and young right? Well, you can avoid the Botox and expensive hair treatments with this one relatively unknown vitamin.

Biotin is also a nutrient that helps maintain the health of our hair, nails, and skin. Vitamin B7 is commonly added to hair and beauty products. It is typically not absorbed very well in the skin and usually needs to be ingested to be fully beneficial. Biotin has vital metabolic functions. Without biotin as a cofactor, many enzymes do not work properly, and serious complications can occur, including varied diseases of the skin, intestinal tract, and nervous system.

What is Biotin

Biotin or vitamin B7 is a water-soluble vitamin that’s a part of the vitamin B complex. A group of nutrients needed for healthy metabolic, nerve, digestive and cardiovascular functions. Biotin acts as coenzyme in the body that’s needed for the metabolism of fatty acids, amino acids, and glucose. This means that vitamin B7  must be present in order to convert and use  macronutrients for bodily energy, to carry out physical activities and for proper psychological functioning.


Biotin Skin Benefits

strong hair

According to various studies, taking large doses of biotin can help treat weak hair and nails. Vitamin B7 can also help to protect skin from acne, fungal infections, rashes, and severe dryness and cracking. Taking Biotin will make you feel ten years younger, and revive the elasticity in your skin. I bet you’re interested now. Take a look at the other nine benefits that Biotin can give you. For even greater hair, nail and skin benefits, combine vitamin b7, or biotin with Vitamin C and Silica.

Other Benefits of Biotin:

  • Supports a healthy metabolism
  • May improve glucose intolerance
  • Balance blood sugar
  • Protects brain function
  • Fights cognitive decline
  • Helps maintain a healthy cardiovascular system
  • Supports thyroid function
  • Supports Adrenal Function
  • Builds and repairs muscles

Check out this video and see Victoria’s positive experience with Biotin and her hair.

Daily Recommended Values

The daily recommended value of Biotin is 30 mcg in adults 19 years and older. The recommended daily AI for pregnant women is 30 mcg, and 35 mcg for breastfeeding women.


Food Sources of Biotin

  • Liver: 3 ounces cooked: 27-35 milligrams
  • Eggs: 1 whole: 13–25 milligrams
  • Yeast: 7 grams/about 1 tablespoon: 1.4–14 milligrams
  • Salmon: 3 ounces: 4–5 milligrams
  • Cheese: 1 oz: 0.4–2 milligrams
  • Avocado: 1 whole: 2-6 milligrams
  • Raspberries: 1 cup: 0.2–2 milligrams
  • Cauliflower: 1 cup: 0.2–2 milligrams
  • Whole Grain Bread: 1 slice: 0.2–6 milligrams

If you are finding it difficult to get enough Biotin primarily through food sources, you can also try supplementing. Vitamin B7 can be found as part of B-complex supplements, also sometimes called Adrenal Support Complex or Energy Complex supplements. It is also notable to mention that the Biotin supplement is extremely cost effective.

So the next time you want to give your hair some extra strength or stabilize your flimsy nails, take instead the biotin nutrient as an all natural remedy.



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