What is a vitamin? Any of a group of organic compounds that are essential for normal growth and nutrition and are required in small quantities in the diet because they cannot be synthesized by the body.

What is a mineral? A solid inorganic substance of natural occurrence.

What is the difference between water- soluble and fat- soluble? A fat- soluble vitamin dissolves in fat, where a water- soluble vitamin dissolves in water.

Biotin, also known as Vitamin B7, is a water-soluble vitamin that's a part of the vitamin B complex — a group of key nutrients needed for healthy metabolic, nerve, digestive and cardiovascular functions. Biotin acts as a coenzyme in the body that's needed for the metabolism of fatty acids, amino acids and glucose.

Found in foods such as wheat germ, whole-grain cereals, whole wheat bread, eggs, dairy products, peanuts, soya nuts, Swiss chard, salmon, and chicken, biotin supports the health of the skin, nerves, digestive tract, metabolism, and cells.

Biotin supplements have been studied as a treatment for a number of conditions. In people with type 2 diabetes, early research suggests that a combination of biotin and chromium might improve blood sugar. On its own, biotin might decrease insulin resistance and nerve symptoms related to type 2 diabetes. More research needs to be done. Some preliminary evidence suggests that biotin might help strengthen brittle nails.

To make sure you are getting enough biotin daily, these are the recommendations:

•From birth to 12 months: 7 mcg

•From 1 to 3 years: 8 mcg

•From 4 to 8 years: 12 mcg

•From 9 to 13 years: 20 mcg

•From 14 to 18 years: 25 mcg

•Over age 18: 30 mcg

•During pregnancy: 30 mcg

•If breastfeeding: 35 mcg

What happens if you take too much Biotin? Because biotin is a water-soluble vitamin, your body does not store the excess that builds up in your system. This means if you take more biotin than you need via supplementation, your body will likely release the extra biotin in your urine.

What happens if you don't get enough Biotin? A genetic disorder called biotinidase deficiency may necessitate taking larger dosages of biotin than what is typically recommended. This condition affects the absorption of biotin in your intestines and keeps your body from using the biotin found in dietary protein sources like eggs, pork, salmon and liver.



Created with images by GraceMarcellaNorman - "mineral springs falls" • Unsplash - "mug cup coffee" • kuszapro - "sunset mountains island" • PixelAnarchy - "barley cereals agriculture"

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