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We all want thick hair and strong nails. Stressful lifestyle proves to be a hindrance in this. To overcome this barrier, all you need is biotin. Biotin can help you enhance the health of your hair and nails.
Many times people consume supplements in large quantities to get more quick results, due to which many side effects also come to the fore. Therefore, if you are taking biotin for healthy hair, then you must know some facts about biotin and side effects of biotin.
First understand what is biotin
Biotin belongs to the group of B vitamins. Also known as Vitamin H or Vitamin B7, it is a water-soluble vitamin. Biotin is a component of enzymes in our bodies that help break down fats and carbohydrates, converting them into energy. The thing is that our body does not store water soluble vitamins and therefore we need to get them from our food.
If consumed in the right amounts, biotin is beneficial for your overall health, especially for hair, skin and nails. But overdose of biotin can give many negative effects to your body.
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Why is biotin needed in the body?
metabolic processes in our body such as the production of glucose and fatty acids
Keeps hair, skin, eyes, liver, nails and nervous system healthy
regulating blood sugar levels
increase good cholesterol in the body
fetal development during pregnancy
reduce swelling
Biotin overdose can be harmful for you (Side effects of biotin)
According to nutritionist and dietician Karishma Shah, too much biotin can deplete vitamin C levels. Due to which the immunity can be weakened.
You may have digestive problems, which may lead to problems related to the intestine.
It can also cause problems with releasing insulin and interfere with your liver functioning properly.
Too much biotin can increase the amount of urine output. This means that there will be more burden on your kidneys.
Although biotin makes your skin spotless and good, but if you consume it in excess, it can cause rashes on the skin.
Consumption of biotin in excess can lead to high blood sugar levels, which can pose a risk to sugar patients. Increasing blood sugar level can also affect the heart.
An excess of biotin can reduce levels of vitamin B6, which can affect the neurological system.
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How much to consume biotin
According to the Food and Drug Administration, biotin is quite safe, but taking it in excess can cause many side effects. Hence, dosage is the most important part. The recommended daily dosage for adults is 30 micrograms. If a woman is breastfeeding, 35 micrograms is sufficient.
Not only supplements, natural foods also have biotin
If hair and nails are weak, it is not necessary that you take biotin supplement only. Rather, to avoid any kind of side effects, you can also pay attention to its natural sources.
Some biotin-rich foods are eggs, nuts, fish, sweet potatoes, soybeans, whole grains, mushrooms, bananas, cauliflower, seeds, meat, peanuts, walnuts, milk and cereals. All these things supply you with sufficient amount of biotin.
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