The best way to receive nutrients is through your diet. However, even a well-balanced diet may lack certain nutrients. Daily vitamin supplementation is considered safe, although, there are no clinical data examining the effects of daily, long term use. It is important to discuss daily use with your doctor, if you are considering taking biotin - a vitamin commonly used for brittle hair and dry skin.
Biotin, also known as vitamin H, is part of a group of vitamins known as B complex, which consists of eight vitamins that work harmoniously to promote health. Biotin serves a wide variety of functions. It helps your nervous system function properly and helps your body metabolize essential nutrients from the food you eat. Biotin is a common ingredient in supplements marketed for hair, skin and nail support.
It is important to know that vitamins are best taken together, not separately. B vitamins in particular, serve as cofactors for enzymatic reactions and need each other to perform certain functions. In addition, taking any one B vitamin separately long term may lower the levels of other B vitamins in your body. If you are considering taking biotin, it is best to select a formula that includes other B vitamins.
Biotin may help improve brittle and splitting hair, nails and toenails, according to the University of Maryland Medical Center, although more clinical data is needed. You can get biotin from food sources such as eggs, cheese, liver, cauliflower, salmon and avocado. The recommended daily requirement is 30 mcg. Biotin deficiency is rare, according to the Linus Pauling Institute. So you are more than likely getting enough biotin.
Biotin supplement preparations use 10, 50 and 100 mcg doses. Biotin is considered non-toxic, according to the UMMC. There are currently no adverse health effects associated with these doses. However, that does not mean that they do not exist. Tell your doctor if you are pregnant or have any existing medical conditions. Take biotin supplements only after discussing it with you doctor.
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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.