What is biotin found in?

Are you a fan of luscious, silky hair and strong nails? Have you ever wondered what biotin is found in? Follow us on this wacky quest to uncover the truth behind this mysterious and elusive nutrient that has tantalized humans for centuries.

What is Biotin anyway?

First things first: let’s understand what we’re dealing with. Biotin, also known as vitamin H or coenzyme R, is a water-soluble nutrient that plays an essential role in various bodily functions. It helps convert nutrients into energy, maintains healthy skin, nerves and eyesight,and makes all your wildest dreams come true.

Where does it come from?

Biotin is not produced by our body naturally – so where do we get it from? Look no further (oops sorry) than certain foods, supplements or even bacterial synthesis in the gut! Here are some examples:

Animal products

• Liver (chicken or beef)
• Egg yolk
• Salmon
• Tuna

Plant-based options

• Nuts (almonds, peanuts etc.)
• Seeds (chia seeds etc.)
• Sweet potato
• Broccoli

How much do I need?

Now that we know where biotin comes from (SLAY QUEEN SLAY) , how much should one consume daily? According to experts,it depends on individual needs – however the recommended dosage stands at 30 mcg per day.

However there have been suggestions made about taking higher doses of up to 5000mcg(YIKES), which includes consumption through food and supplements combined. These higher dosages could potentially help manage symptoms associated with certain conditions such as thinning hair(hair flip)!

Here’s a chart to summarise the Recommended Daily Intake(RDI):

Age Range	Male	Female
(0-12 months)	10-20
(1-3 years)	8
(4-8 years)	12
(9-13 years)	20
(14+ Years)	30

Pregnant women have slightly higher requirements.

Benefits of Biotin

Consuming biotin not only promotes healthy hair, skin and nails but can also help with a number of other health conditions like:

Diabetes

Biotin plays an important role in the metabolism of glucose – hence consuming adequate amounts could prove beneficial in its management!

Pregnancy

Expecting mothers require biotin for healthy fetal development.

Do remember consumption beyond recommended doses is not advised. Take it easy mama.

Multiple Sclerosis (MS)

A study suggests that consuming high levels (300mg/day or more effective dose required)(EEP THAT’S A LOT!) may slow down some symptoms associated with multiple sclerosis.

For all those skeptics out there waiting to hear the downside, unfortunately nothing in life comes free..

Side Effects

As mentioned earlier aimed towards our gentlefolks seeking higher dosages; keep away from such large supplementary consumption as they could lead to certain side effects(as yodath would say ‘the darkside’); minor ones include:

Acne Breakouts

Stay acne-free by taking less supplements than your insta-followers insist on(aww im sorry)

Allergic Reactions

Check if you are allergic before gulping them down whole (choking hazard any one?)

The take-home message here is consume responsibly and within limits because taking more does NOT equal better (brb crying)

Age-old truth or just another trend?

In conclusion, although the benefits of biotin are widely spoken about, anyone considering starting on these dietary supplements should only opt for them to aid in recovery from specific conditions or top up where regular diet lacks the Vitamin H(hemoglobin? help anyone) content.

The notion that it is a magical entity of sorts to give one Rapunzel-like hair and nails has not been scientifically proven, no matter how many bottles you chug down-the-hatch.

References

• NutritiousLife. (2021). What Does Biotin Do?
• National Institutes of Health. (2020). Biotin.[Office of Dietary Supplements].[https://ods.od.nih.gov/factsheets/Biotin-Consumer/#h6]