Biotin - The Hair and Skin Vitamin
Scientific Name - Biotin
Vitamin B7 is a water soluble vitamin that boosts the overall health of hair, skin and nails making them stronger, shinier. It belongs to the group of B-Vitamins, also knowns as B-complex that help your body convert food into energy. Biotin also supports a healthy pregnancy, and helps manage blood sugar levels, among other benefits.
Since it is water soluble, it is not stored in the body and needs to be taken in adequate quantities every single day.
How does it do?
1. Biotin is an important co-factor for carboxylase enzymes which play an important role in multiple metabolic processes including gluconeogenesis, fatty acid synthesis, and amino acid catabolism as per this research study published in US. National Library of Medicine, National Institute for Health
2. Biotin's function in protein synthesis and more specifically, in keratin production, explains its contribution to healthy nail and hair growth.
Naturally Found in
Vegetarian Sources - Walnuts, Peanuts, Green Leafy Vegetables,
Non- Vegetarian Sources - Raw Egg Yolk, Liver
When and Why do you need it?
Deficiency can cause skin irritation, itchy dry skin, hair fall, poor hair growth among other conditions.
How much do you need?
Indian Council of Medical Research suggests a Recommended daily Allowance of 30mcg of Biotin per day for adults. This has been approved and accepted by FSSAI, the top authority governing health supplements in India.
Since it is water soluble, it is not stored in the body and needs to be taken in adequate quantities every single day. Taking a one-shot overdose (10,000 mcg type of products - is usually therefore not very helpful)
And how much is too much?
No Upper Limit has been set for adults. For Children, upper limit of 10mcg has been set up