Many nutrients are needed during pregnancy to ensure your and your baby’s health and safety. Biotin is one of these key nutrients that is essential. While you may have heard of Biotin regarding healthy hair and strong nails, the vitamin actually does so much more for you.
So what is Biotin, what are the biotin benefits while pregnant, can you take biotin while pregnant, and where is it found?
Well, good news! You’re about to find out.
- What is Biotin & what is it good for?
Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a vital role in various bodily processes, including metabolism, cell growth, and the production of fatty acids and glucose. It is also essential for maintaining healthy skin, hair, and nails. Biotin is found in a variety of foods, including liver, egg yolks, nuts, and whole grains.
During pregnancy, the demand for biotin increases as it is necessary for the growth and development of the baby. An added advantage for any mom-to-be is that Vitamin B7 also helps mom’s hair, skin, nails, eyes, liver, and nervous system stay healthy. Hair health and hair growth are one side effects of biotin, which we love!
- Possible SYMPTOMS of Biotin Deficiency include
Studies show that about a third of pregnant women will show signs of Biotin deficiency over the course of their pregnancy. This is mainly because of the development of the baby which can use up the regular biotin supply.
A deficiency of biotin can lead to hair loss, scaly/skin rashes, high blood cholesterol, and heart problems. It can also have significant negative impacts on the health of your baby. Certain factors can make you more susceptible to being deficient in Biotin, including:
- Pregnancy automatically causes biotin deficiency as there is a higher demand for this vitamin for foetal growth and development.
- A deficiency of biotin during pregnancy can lead to birth defects in the neural tube. These defects can cause serious health problems for the baby, including developmental delays and lifelong disabilities.
- Cell growth and division are critical for the development of the baby’s growth. A deficiency of Biotin during pregnancy can lead to delayed growth and can result in low birth weight and other health problems for the baby.
- What is recommended DOSAGE for pregnant women?
Expectant women should have an intake of at least 25-30 mcg of Biotin per day. There are no symptoms of any sort of toxicity at this dosage. This particular amount might help prevent the deficiency issue but it is always recommended to check in with the healthcare providers as an excessive intake can lead to other complications for both the mother and the child.
- Best BIOTIN-Rich foods for pregnancy
- Egg yolks are a good source of biotin. One large egg yolk contains around 10 micrograms of biotin.
- The liver is one of the best sources of Biotin, with one serving to provide over 100% of the daily recommended intake.
- Nuts and seeds: Almonds, peanuts, and sunflower seeds are all good sources of biotin. One ounce of almonds contains around 1.5 micrograms of biotin, while one ounce of peanuts contains around 5 micrograms of biotin.
- Whole Grains such as oats, wheat, and barley are good sources of Biotin. One cup of cooked oatmeal contains around 6 micrograms of biotin
- Vegetables such as Sweet Potatoes, Spinach, Broccoli, Avocados, Cauliflower, Mushrooms, Swiss Chard, and Carrots contain around 2.4 micrograms and are the perfect source of natural Biotin.
- Fresh fruits, such as Raspberries and Bananas have a good concentration of biotin.
- Legumes such as black-eyed peas, soybeans, and others are also rich sources of biotin.
Additionally, to get enough Biotin, Origin Nutrition offers a 100% natural, clean, soy-free, and dairy-free, high-quality 10,000 mcg Plant Based Biotin extracted from natural Sesbania Agati. It also contains 7 superfoods that are Natural antioxidants to refresh and recharge every mother’s mind and body.
In conclusion, Biotin is a crucial nutrient that is essential for both the mother and the baby during pregnancy. It helps and supports healthy growth, prevents birth defects, and improves glucose metabolism. Make sure to include Biotin-rich foods in the diet and consult with a healthcare professional/doctor before taking any supplements.