When you eat carbohydrates, they are broken down into simple sugars called glucose. Your body needs to process these glucose molecules before they can enter your bloodstream. If you don’t get enough biotin, your body won’t be able to do this efficiently. As a result, your blood sugar will rise.
This problem becomes even worse if you suffer from diabetes. People with diabetes often lack sufficient amounts of biotin.
They may not realize that their diets are lacking in biotin until they experience symptoms like fatigue, dizziness, and muscle cramps.
Fortunately, there are ways to boost your intake of biotin. You can find it in eggs, milk, cheese, meat, fish, and some cereals. However, many people prefer to take supplements instead.
One study found that taking 100 mcg of biotin daily reduced blood sugar levels in people with type 1 diabetes. Another study found that those who took 600 mcg of biotin per day saw improvements in their blood sugar levels.
A third study suggested that taking 800 mcg of biotin might help protect against gestational diabetes.
Other research has shown that biotin can lower cholesterol levels. It does so by increasing the activity of enzymes that break down fats.
It is also an essential vitamin that plays a key role in maintaining good health. This nutrient is often referred to as Vitamin H because it supports many different functions within our bodies.
One of these functions is helping us maintain strong bones. Biotin works with calcium to build stronger bones.
It also helps keep hair, skin, nails, and teeth healthy. For example, biotin promotes the growth of new cells in our skin.
This nutrient is important for our immune systems as well. Biotin helps regulate the activity of white blood cells so they can fight off infections.
Biotin also has other roles in our bodies. It helps produce energy from food by converting carbohydrates into glucose. It also helps break down fats and proteins.
The recommended dietary allowance (RDA) for biotin is 15 mcg per day for men and 12 mcg per day for women. However, most Americans get far less than this amount.
A survey conducted by the National Institutes of Health found that only about half of all American adults got enough biotin in their diets.
The average intake was just 7.6 mcg per day.
People who are pregnant or nursing mothers need even higher doses of biotin. Pregnant women need at least 30 mcg per day, while breastfeeding moms need 20 mcg per day. Babies born prematurely require 50-100 times the RDA of biotin.
