Category: Biotin

Foods High In Biotin & How Much You Need

Foods High In Biotin & How Much You Need

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Nutrition

Biotin, a vitamin found in many foods that we eat offers a wide range of benefits when taken in supplement form in the body.

Known as Vitamin H, it is part of the B Complex vitamin family.  It helps the body to metabolize carbohydrates and fats.  It is one of those vitamins that is hard to be deficient of unless a person is a heavy smoker, drinker or if a person eats lots of processed food, has a compromised liver, or is pregnant.

Long since touted as the go-to vitamin for those who want beautiful hair, skin, and nails it can lower cholesterol within the body as well as regulate blood sugars in the body.

What Foods Have Biotin?

Selecting a whole foods diet that is diet promoting foods eaten as close to their natural state, it ensures that all vitamins and minerals are plentiful in the body.  This will increase the overall health and wellness of a person’s body naturally if there happens to be a deficiency of biotin or any other vitamin.

These foods are just some of the healthy choices a person can make when hoping to increase the Biotin in their bodies.

  • Sweet potato
  • Eggs
  • Almonds
  • Cauliflower
  • Spinach
  • Avocado
  • Salmon
  • Oats
  • Sunflower seeds
  • Bananas
  • Carrots
  • Walnuts

For those individuals who still may be concerned about getting enough of this vitamin in their bodies, possibly their diet is lacking, they have a health condition or take medication that affects the liver then supplementation may be necessary.

How Much Biotin Should I Take?

While consulting with a health care provider before deciding to take this vitamin due to health issues that may factor into this, here are some general guidelines to follow when deciding to take a supplement of Biotin.

Suggested Dosage For Adults

For adults, both male and female over 19 years of age, up to 30 mcg per day is a safe amount that can be taken in vitamin form. For pregnant or breastfeeding mothers, no more than 30 mcg per day is also safe.  For the elderly, consulting a physician is always essential since other medications may interact.

Suggested Dosage For Children

  • Under 6 months 5 mcg daily maximum
  • 7-12 months of age 6 mcg daily maximum
  • 1-3 years of age 8 mcg daily maximum
  • 4-8 years of age 12 mcg daily maximum
  • 9-13 years of age 20 mcg daily maximum
  • 14-18 years of age 25 mcg daily maximum

While these are guidelines, consultation with a trained professional should be considered for the best possible outcome and overall health of the body since there are many factors that play into deficiencies within the body.

Supplementing with the vitamin is safe, and no known dosage will cause side effects, or what kind of side effects. Unless a doctor states otherwise, as with any supplement, starting low and taking it slow is the best method to take to ensure the body’s overall health. You can read more here.

All-Natural Supplements

Biotin is an essential vitamin that is very good for the health of the skin, nails, and hair. Its deficiency is not good and may cause several health issues, but taking biotin reduces the symptoms along with improving overall health. You can find all-natural biotin-formulated supplements such as AgelessHAIR – All Natural Hair, Skin, and Nails.

7 Amazing Healthy Benefits Of Biotin (Vitamin B7)

7 Amazing Healthy Benefits Of Biotin (Vitamin B7)

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What is Biotin?

Biotin is a water-soluble B vitamin, and there are many other names for biotin such as vitamin B7, vitamin H, coenzyme R, and D-Biotin, etc. It is present in small amounts in many foods such as eggs, bananas, and milk. It is an essential component of enzymes that are present in the body and cause the breakdown of many substances in the body such as carbs, fats, and protein. So we can say that biotin is essential for metabolism. There are other benefits of biotin that we will cover further in this article.

You will find that biotin is most famous for its benefits related to hair, skin, and nails. This natural supplement is the leading ingredient in natural hair and skin care products. Let’s take a more in-depth look at this beautiful vitamin!

What are the symptoms of a Biotin deficiency?

A biotin deficiency is rare, but if you have a low biotin level you may feel the following symptoms:

  • Neurologic symptoms such as depression etc.
  • Memory problems
  • Nausea
  • Muscle pain and cramps
  • Seizures
  • Hair loss
  • Scaly rash around the eyes, face, and genital areas

If you observe any symptoms, then consult a doctor. There are several reasons which reduce the biotin level and can cause the deficiency. The most common reasons are gastric issues, taking some medicine for too long, the use of antibiotics, smoking, or malnutrition.

Suggested daily dosage

Usually, the biotin requirement varies for different age groups for children is 8-12 micrograms per day while for adults, it is 30 micrograms per day. Biotin helps to maintain healthy hair, and nails and prevent them from being brittle and dull.

Which foods contain biotin?

Biotin is present in a wide range of foods, which is why its deficiency is not shared. Some of the foods enriched with biotin are:

  • Nuts and peanut butter
  • Mushrooms
  • Green leafy veggies
  • Cheese
  • Pulses
  • Yeast
  • Organ meat
  • Cauliflower

The bacteria present in our gut also produce some amount of biotin, but if we are unable to fulfill the biotin requirement, then supplements are available to overcome the deficiency.

7 Amazing biotin health benefits

Biotin plays an essential role in the body and has many health benefits, such as:

1. Improves hair growth and health

Biotin is added to hair growth supplements that nourish the thin hair and promote hair growth. If your hairs are getting thin day by day or started to discolor then, this may be a symptom of biotin deficiency. Our hair, skin, and nails are made up of keratin protein, which is regulated by biotin because it improves the body biotin’s infrastructure. Taking biotin-rich supplements and foods helps in improving hair thickness, but it only happens if the thinning of hair is due to a deficiency of biotin. You will also find a shampoo that includes this beautiful vitamin and collagen.

Biotin fights hair loss

Hair loss can be due to various conditions such as genetic factors, some deficiency, or using the wrong shampoo. So if your hair is becoming thin gradually along with a change in texture, you must consult the doctor to identify the root cause. If tests show biotin deficiency, the doctor will recommend you some supplements along with biotin-enriched food. This will overcome the deficiency that speeds up hair growth and help people suffering from hair loss.

Studies have shown that biotin increases hair growth and helps fight baldness in both males and females. It allows men and women to regain hair, but it does not affect male pattern baldness. It is usually recommended when a person is suffering from hair loss issues as it stops hair fall, but it doesn’t reverse the male pattern baldness.

2. Help to grow stronger, shinier nails

Weak and brittle nails are problematic, and they don’t look right. According to studies, brittle nails may occur due to biotin deficiency. Biotin supplement helps to strengthen the nails and improves their quality while providing durable and shiny nails. It helps in keratin building, which is vital for skin, nails, and hair.

3. Improves body metabolism

Biotin is a vitamin that acts as a regulator of enzymes in many biochemical reactions. It helps the body to get energy by regulating the metabolism of protein, fat, and carbs. Biotin plays a significant role in these processes.

  • It helps in gluconeogenesis, which is a metabolic pathway that produces glucose from protein, not from carbohydrates or fats. Biotin-containing enzymes regulate this process.
  • It is an important coenzyme that helps in fatty acid synthesis.
  • It is also important for the metabolism of many amino acids, such as leucine.

In general, biotin is important for energy synthesis in the body by regulating various metabolic pathways.

4. Good for diabetics

As biotin regulates metabolic pathways, it is very effective for people with diabetes because diabetes is a metabolic disease that occurs due to reduced insulin activity. Due to the impairment of insulin, functioning blood sugar levels increase, which is not good for the body. Biotin supplements are high for diabetic people because they help to reduce blood sugar levels. Chromium and biotin supplements work together to lower blood sugar levels.

5. Contains anti-aging properties for skin

Biotin plays an important role in having healthy, youthful skin. If you are getting scaly or red rashes on your skin, this might be the symptom of a biotin deficiency. Sometimes its deficiency can be related to dermatitis and eczema. Biotin improves the quality of the skin by collagen synthesis and fat metabolism which helps you achieve glowing, firm, and young-looking skin.

6. Helps with autoimmune diseases

It is beneficial for autoimmune disorders such as multiple sclerosis. In this disease, the protective sheath of nerve fibers is damaged or destroyed, which is very important for nervous coordination. Biotin is an essential factor because it helps in myelin regeneration and synthesis. It helps to protect the central nervous system.

7. Important during pregnancy and lactation

Biotin is an essential vitamin required in significant amounts during pregnancy and lactation. Typically, it can be obtained from foods, but the supplements are usually suggested for pregnant and lactating females. Women who take this supplement show improvements in their overall health.

All-natural biotin supplements

Biotin is an essential vitamin that is very good for the health of the skin, nails, and hair. Its deficiency is not good and may cause several health issues, but taking biotin reduces the symptoms along with improving overall health.

In the case of severe biotin deficiencies, biotin supplements are advised by doctors to fulfill the body requirement. Usually, people take their biotin from foods and gastrointestinal bacteria. Doctors recommend biotin supplements to pregnant and lactating mothers because they need more biotin as compared to the average adult. The AgelessHAIR all-natural supplement includes 5,000 mcg of biotin and is combined with other ingredients to promote healthy hair, skin, and nails.

Natural Calming Benefits of Magnesium and GABA

Natural Calming Benefits of Magnesium and GABA

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Wellness

Having trouble with anxiety and difficulty sleeping can ruin your life. Especially if you have both of those issues in your life. It often happens that one causes the other and vice versa. Being able to stay calm and receive a good night’s sleep is probably among the most important things you can do for a healthy lifestyle, along with proper diet and exercise. And it seems like many people are not able to achieve those, because they lack specific minerals in their chemical composition. You might find it weird, but a lack of magnesium in your system can be a catalyst for those problems.

About magnesium and its benefits

Magnesium has a wide range of functions that are responsible for your well-being; one of them is the ability to relax your muscles and keep good blood flood in your body. If those functions are in any way impaired, it can cause a range of complications, including anxiety and insomnia. It has been known for a while now that the majority of people do not receive their required dose of magnesium, due to the dietary changes in our lives. This may be one of the many reasons that have caused the rise of anxiety-related issues in our society.

Magnesium is a crucial component for several metabolic activities in the body; it is still a significant nutritional deficiency. Sleep deprivation or insomnia and anxiety are common in the world today and has led researchers to look for ways to handle these problems. It was discovered that people suffering from sleep deprivation and anxiety were found to lack magnesium in their system. Over the past 50 years, the amount of magnesium ingested has reduced while the number of anxiety cases has increased. As a result of such findings, it is, therefore, logical to assume that an increased intake of magnesium may be the answer to sleep and anxiety issues.  

Researchers have even proven the relationship between magnesium deficiency and anxiety. By depriving laboratory animals of magnesium, it was noted that the animals were anxious. Now, there are other means of treating sleep and anxiety, but magnesium is probably the best and most important. It has been described as a miracle sleep drug, thus making studying it effects all the more worthwhile.

What is GABA, and how does it support the brain?

Gamma-aminobutyric acid (in short GABA) is a main inhibitory neurotransmitter in your nervous system. What it means in simple terms, is that GABA regulates your brain activity. The levels of GABA will influence your ability to calm down, to stop overthinking, to slow down, and manage your excitement level. The impairment of GABA’s function and subsequently, its inability to control all the above-mentioned functions is one of the significant causes of anxiety and insomnia. Because GABA is not able to regulate your brain activity, your brain remains in the constant active face. You will still get tired and even exhausted, but again, you have anxiety and trouble sleeping. Keeping your magnesium level adequate will ensure proper functionality of GABA, and it helps you restore the balance in your life.

This is a beneficial effect; once the brain is relaxed, sleep and anxiety can no longer be an issue, without extra brain activities, the individual will likely fall asleep. Magnesium achieves this feat by binding itself to the GABA (gamma-aminobutyric acid) receptors of the brain. GABA is one of the critical regulatory neurotransmitters; it can put a halt to brain activity. Low concentrations of GABA is associated with some neural disorders such as panic attacks. 

Magnesium for sleep and anxiety

When you are stressed, your body reacts accordingly by releasing stress hormones. It is pretty simple and straightforward. However, the problem starts when your body is unable to control and gradually gets rid of those hormones. They begin attacking and wearing out your levels of magnesium. Causing the problems, associated with a lack of magnesium in your system, which include: anxiety, panic attacks, irritable bowel, and insomnia. The solution to this is keeping the levels of magnesium at an adequate level.

This amazing nutrient:

Has anti-inflammatory properties

Inflammations can occur anywhere in the body, and the brain is no exception. Anxiety has been linked with brain inflation, and thanks to its anti-inflammatory properties, adequate levels of magnesium prevent such conditions from occurring.  

Boosts brain plasticity

The brain, much like the rest of the body, is self-healing. This is achieved by creating new cells to replace old and damaged ones. However, this ability may be impaired, and this can lead to anxiety and sleep deprivation. Magnesium is one of the few drugs known to neuroplasticity. The higher the magnesium content of the body, the higher the level of plasticity of the brain. 

Help keep sugar levels in check

Having stable blood sugar levels is a must for a healthy brain. Glucose is the primary fuel for your mind, and a steady supply of glucose is essential for the brain to function correctly. If the brain doesn’t receive enough glucose, the blood sugar level drops, which triggers the release of cortisol and epinephrine from the adrenal glands. As a result, the stored sugar in the body is released to stabilize the blood sugar levels. 

Reduces stress hormones.

Magnesium regulates the release of stress hormones and serves as a filter to prevent them from entering the brain. Hormones like cortisol, are high in stress patients. Excess cortisol contributes to anxiety, depression, memory loss, brain fog, and mental disorders of all kinds.  

Magnesium-rich foods and vitamins

If you are in a period of your life, where you are often under stress, be sure to remember this and receive enough magnesium. There are supplements available for this, but you can also obtain it through consuming individual dishes, this includes:

  • Whole grains
  • Fish
  • Spinach and greens
  • Quinoa
  • Almonds, cashews, and peanuts
  • Dark chocolate
  • Avocado
  • Black beans
  • Edamame

All of those have a wide range of health benefits that don’t limit themselves to magnesium, so having them in your diet will result in an improved lifestyle. AgelessSERENITY is made right here in the USA and includes a 60-day money-back guarantee, so we know you will be happy!