Hey queen, do you ever feel like your skin is just not looking its best? You're not alone. Most of us have struggled with skin problems at some point in our lives. The good news is that there are simple solutions to improve the health of your skin.
What is Biotin
Every day, our bodies perform countless processes and tasks that keep us healthy and functioning. Many of these biological processes require specific nutrients in order to be carried out effectively, and one such nutrient is Biotin. Biotin is a B complex vitamin known as Vitamin B7, but is also commonly referred to as Vitamin H. The word “biotin” originates from the ancient Greek word “biotos,” which means “life” or “sustenance.”
Fun fact: The "H" in Vitamin H stands for Haar and Haut, which are the German words for hair and skin.
Biotin is a water-soluble vitamin that has a wide range of functions throughout the body. For example, it is a crucial for supporting cognitive function and cardiovascular health. Additionally, Biotin promotes skin health by helping to maintain keratin, a structural protein found in skin cells. Continue below to learn more about how Biotin can improve your skin health and appearance.
The Benefits of Biotin for Skin
Besides skin health, Vitamin B7 also plays an important role in supporting hair growth and nail growth. Biotin is a type of vitamin B complex, and it helps to support the production of compounds that are essential for healthy skin. These compounds include fats called fatty acids and proteins called keratins.
In addition, it can also help to improve the appearance of skin. This is possible through moisturization and cell renewal. Thus, by supporting both internal and external processes related to skin health, Biotin is an effective way to promote beautiful, glowing skin (hooray)!
Specifically, in regards to your skin, Biotin can aid by:
- Improving comedonal acne, which is acne that causes blackheads and whiteheads
- Support oil gland function
- Help control the flaking and irritation that occurs when you take retinoids for acne
How to get Enough Biotin in Your Diet
This skin-saavy vitamin is naturally found in a variety of foods. While our gut does produce some biotin, we also need to get it through our diet.
Biotin is important for cell growth and the metabolism of fats, amino acids, and glucose -- along with the added benefit of keeping our gorgeous hair and nails healthy. The recommended daily intake of Biotin is 30 micrograms (mcg) for adults. Here are some ways to make sure you're getting enough Biotin in your diet:
- Eat foods that are rich in Biotin, such as eggs, nuts, legumes, avocados, salmon, and whole grains.
- Take a Biotin supplement. This is especially important if you're pregnant or breastfeeding, as your body needs more Biotin during these times.
- Get your Biotin from fortified foods. Many cereals and some yogurts are fortified with Biotin.
By following these tips, you can make sure you're getting enough Vitamin B7 in your diet and reaping all the benefits, boo!
Side Effects of too Much Biotin
Take a mental note that while rare, excess Biotin can cause digestive issues such as nausea, vomiting and diarrhea. In some cases, too much biotin can interfere with laboratory tests, such as those used to measure blood sugar levels. If you're considering taking supplements, be sure to only take the recommended dosage. If you have any concerns, it's always best to speak with your healthcare provider before taking any type of supplement.
Signs of a Biotin Deficiency
Biotin deficiencies are typically rare but have been seen most often in pregnant women and people suffering from chronic illness or diseases. A Vitamin H deficiency may manifest as:
- thinning hair or alopecia
- scaly and red rashes around orifices
- hearing and vision problems
- ketolactic acidosis
- brittle hair and/or nails
- mild depression
If you are looking for optimal skin health, try adding more biotin-rich foods or supplements to your diet. Biotin has been shown to be beneficial for preventing dryness, acne, and other skin problems. When combined with other skin healthy ingredients and proper suncare, your skin is sure to shine bright!