Our bodies require various types of nutrients to function optimally. These substances, from carbohydrates to vitamins, are fundamental to our organism’s processes. Moreover, many of them offer benefits not only to health but also to aesthetics. In this article, we discuss the benefits of biotin and how to consume it.

What is Biotin?

Biotin is the common name for vitamin B7, an essential nutrient that provides our entire body with the necessary energy for daily activities. Together with other essential vitamins from the group B, it is responsible for maintaining the proper conditions of our nervous system, among other bodily functions such as regulating cellular signals and genetic activity.

How to Take Biotin and Where to Find It?

Being an essential nutrient implies that our body cannot produce all the biotin it needs, so we must consume it through our diet. This can be done through biotin in foods or with biotin supplements.

Foods Rich in Biotin

You can include foods rich in this vitamin to reach the adequate biotin intake you should consume. The following are some of the products that offer the highest amount of biotin per serving:

• Beef liver
• Egg yolk
• Salmon
• Pork chops
• Sweet potato

Other foods that are also sources of biotin and will help you reach the recommended daily dose are:

• Sunflower seeds
• Oatmeal
• Wheat germ
• White mushrooms
• Spinach

As you can see, the variety of biotin-rich foods is significant, allowing you to include it in your usual well-balanced diet recipes or create new and delicious dishes. To help unleash your culinary creativity healthily, you can use the Yes You Can! Nutrition Guide. It's completely free to download!

Dietary Supplements With Biotin

Another excellent option to meet the body's biotin requirements is through supplementation with biotin. According to The National Institutes of Health, the biotin absorption rate of these products is 100%. You can find pure biotin products with other B-Complex vitamins and minerals. Here we talk about an option from Yes You Can! to boost your biotin intake while receiving many other benefits.

Cellu Fit

Cellu Fit from Yes You Can! is a powder supplement that includes, in addition to biotin, vitamin E, vitamin C, collagen, and hyaluronic acid. This combination of elements will give your skin a youthful and healthy appearance, making it recommended for treating orange peel skin.

In addition, the biotin will help improve digestion and regulate the intestines while giving you an energy boost. You can consume it with your favorite drink, but if you want the maximum benefit, we invite you to try it with your Yes You Can! Protein Shake.

Benefits of Biotin

Biotin deficiency can affect our health and appearance, causing brittle hair, facial rash, conjunctivitis, loss of muscle tone, and neurological problems. Pregnant and lactating women are particularly susceptible to this deficiency.
On the other hand, meeting the requirements of vitamin B7 in our body brings us multiple advantages. Some case reports and studies suggest that the health benefits of biotin include:

• Strengthening hair and nails: biotin promotes hair growth and may help reduce hair thinning or loss. In addition, it can help strengthen brittle nails and reduce breakage.
• It aids in the treatment of alopecia: it has been shown that biotin supports the keratin production, a key protein for hair health, which can help strengthen hair follicles, promoting healthy hair growth.
• It can help with skin health and skin disorders: biotin can improve cases of rashes and skin eruptions, while helping to promote a more youthful and radiant complexion since it aids in the production of collagen, which is essential for skin elasticity and firmness.

Some studies suggest that biotin may also bring benefits in other health conditions, such as:

• Blood sugar control: researchers from the Faculty of Medicine at the University of Science and Technology of Macau in China found that in patients with type 2 diabetes, biotin supplementation could help reduce blood sugar levels, and therefore blood glucose.
• Hyperlipidemia: the same study indicates that biotin may help lower cholesterol levels by aiding in the lipid transformation process.
• Neuropathies: in a study from the Alternative Medicine Review, also in patients with type 2 diabetes, it was observed that there could be a decrease in symptoms generated by peripheral neuropathies resulting from nerve damage.

Recommended Daily Dose of Biotin

According to a report from The Standing Committee on the Scientific Evaluation of Dietary Reference Intakes, the appropriate dose for adults to maintain the right levels of biotin is 30 mcg daily. In contrast, the dose increases to 35 mcg of biotin per day for lactating women. However, to be sure about the doses of biotin you should consume, remember to consult your healthcare provider.

When is it not Safe to Take Biotin?

More than being an unsafe product — no health threat or adverse effects have been documented from consuming high amounts of it — certain doses of biotin interfere with specific laboratory tests and medications. You should consult your healthcare provider about possible interactions if you are going to undergo any medical tests or are under prescription for any medication.

Improve Your Health and Appearance with Yes You Can! Supplements

If you also dream of commercial-worthy hair and nails that resist any treatment, now you know that the benefits of biotin are just what you need. Get your Yes You Can! supplements today in our online store, and keep visiting our blog for more tips on the benefits of taking diuretic drinks and much more.