Do you have thinning hair and brittle nails? This vitamin will strengthen your nail and hair, while also help develop new growth.
Vitamin H or most commonly known as Biotin, is part of the complex B vitamins. Biotin helps the body metabolize carbohydrates and fats, maintains proper function of the nervous system and improves hair health.
Although it is not common to have a biotin deficiency, alcoholics, chronic smokers, people with Crohn’s and/or liver disease, pregnant women and anyone eating a diet of mainly processed food, is most likely to have a deficiency. Symptoms are cracking on the sides of the mouth, dry eyes, scaly skin, hair loss and depression.
Also nerve tissue, sweat glands and bone marrow function at their optimum efficiency when you have proper Biotin levels.
Sources of Biotin:
You can get your dose of biotin through these foods:
Avocados are loaded with many minerals, vitamins, fiber and protein. It also contains biotin. Serving size per 100 grams, 485mg of potassium and 160 calories.
Eggs provide a large amount of biotin. Serving size per 100 grams, 13g protein and 155 calories.
Mushrooms contain biotin, healthy nutrients and minerals that are good for nails and hair. Serving size per 100 grams, 19% RDA of Iron and 38 calories.
Salmon contains high levels of omega-3, protein content and biotin. Serving size per 100 grams, 20g protein and 208 calories.
5. Swiss Chard
Swiss chard is very healthy and can help keep the biotin levels up. It also contains vitamin A, fiber, magnesium and vitamin C. Serving size per 100 grams, 19 calories and a full day’s supply of vitamin A.
6. Sunflower Seeds
Sunflower seeds are a good source of magnesium and biotin. Serving size per 100 grams, 81% RDA of magnesium and 584 calories.
7. Other Sources:
Biotin is also found in some cosmetic products such as shampoos, which helps in strengthening hair. It can help increase the volume of hair and keep the scalp healthy and and flake-free.
How to Use Biotin:
To have a stronger and fuller hair, continuously use biotin for about 6 months. This will result in healthier hair follicles. This will also reduce hair breakage which will make hair grow longer in a shorter period.
Biotin also helps in maintaining the glossy color of hair because this vitamin continually replenishes the follicles and roots. It also helps to prevent breakage and thicken nail cuticles. Also it can help in stimulating new nail and hair growth as well.
It is recommended that you take 500-700 micrograms per day initially. Then the amount can increase to 1000 micrograms. Results may be seen after taking the biotin supplements consistently for about 3-6 months.