The Crucial Ingredient For Hair, Skin, And Nails
Everyone wants healthier-looking hair, skin, and nails. Vitamin B7, also known as biotin, is a crucial nutrient for achieving this goal. While many people can get enough B7 through diet alone, there are cases where people may want to try a supplement.
What is B7?
Biotin, also called B7, is part of the family of B vitamins. The vitamin is crucial for metabolism regulation and function of the nervous system. The nutrient is also essential for healthy hair, skin, and nails. Biotin doesn’t work well in topical form, but adding a supplement may help boost hair and nail health.
A cure for broken nails
Biotin has been shown to improve nail strength and health. Some studies have found that taking a 2.5-milligram supplement daily for 6 months increased nail thickness by 25%. For people with brittle fingernails, a daily dose of biotin can help to reduce splitting and breaking.
The key to healthier hair
While research has not shown that biotin can reverse hair loss, the supplement certainly leads to healthier hair. One of the top signs of a deficiency in this nutrient is hair loss. People who are at higher risk of a biotin deficiency include pregnant women, people with liver disease, and those who have difficulty absorbing nutrients, such as those with Crohn’s disease.
Get glowing skin
This vitamin aids in maintaining the mucous membranes of the skin. When people have a B7 deficiency, one of the signs is red, scaly rashes. Biotin also plays a crucial role in the process of metabolizing fat, which is essential for maintaining healthy skin.
Besides healthy hair, skin, and nails, biotin plays a role in blood sugar regulation. Some evidence has shown that the supplement can help to lower blood sugar in patients with type 2 diabetes. Biotin is also crucial for pregnant women to prevent birth defects and maintain the health of the mother.
Sources of biotin
B7 is found in some natural food sources, though in small amounts. Certain nuts like walnuts and peanuts, milk, egg yolks, salmon, pork, and sardines are all sources of biotin. For many people, a varied, nutritious diet provides adequate amounts of the vitamin. For others, supplementation may be best.
Should I start a supplement?
Taking a biotin supplement is considered to be very safe. However, if a person gets excess B7, there is no added benefit. A healthcare provider can provide a recommendation on whether supplementation is needed. To learn more about the benefits of biotin, speak with a healthcare provider or pharmacist.