在Pinterest上分享

我们包括我们认为对读者有用的产品。如果您通过此页面上的链接购买，我们可能会赚取少量佣金。这是我们的过程。

什么是生物素？

Also known as维生素h，，，，biotin is one of the B complex vitamins that help the body convert food into活力。

“生物素”一词来自古希腊语“生物群”，意为“生命”或“寄生”。B vitamins， 和specifically biotin, help keep your皮肤，，，，hair，，，，eyes,肝， 和神经系统healthy. Biotin is also a 关键营养素 during pregnancy, as it’s important for胚胎生长。

大多数人从吃得到他们所需要的生物素healthy diet, but there have been many claims that getting more biotin can regulate your blood sugar, promote healthy hair, skin, and nails, and help pregnant moms have healthier babies. How much biotin is enough, where can you get it, and what can it really do for you?

每天生物素的30至100微克（MCG）为often recommendedfor adolescents and adults.

因为它是水溶性的，所以额外的生物素会在小便时简单地通过您的身体。虽然大多数人可以处理生物素补充剂，但有些人报告了温和的副作用，例如nauseaand消化问题。There are no known toxicity symptoms associated with too much biotin.

一些研究，，，，including thisanimal study，暗示与2型糖尿病may benefit from taking biotin supplements to help regulate blood glucose levels. The research so far isn’t conclusive, however.

根据另一个学习performed on animals, biotin may help prevent kidney damage in people with insulin-dependenttype 1 diabetes。同样，需要更多的研究来支持这一点。

生物素缺陷很少见。但是因为有缺陷的人经常显示症状hair lossor a scaly redrash，，，，some doctors and supplement companies recommend increasing your intake.

但是，那国立卫生研究院报告说，没有足够的数据来支持建议补充。

Although稀有的，，，，pregnant women may become biotin deficient. To help promote baby health, take aprenatal vitamin在怀孕期间含有生物素和叶酸。但是，高剂量的生物素对婴儿可能是危险的，因此不建议补充生物素。

在线购买产前维生素。

也可以在许多食物中找到生物素，包括：

Because food-processing techniques like cooking can render biotin ineffective, raw or less-processed versions of these foods contain more active biotin.

It’s always best to get nutrients from natural sources. If you’re unable to get enough biotin naturally, a supplement may be suggested by your doctor. Remember that supplements aren’t monitored by the FDA for safety, purity, dose, or quality, so research your brands before you buy.

尽管生物素对于正常的身体功能是必需的，并且补充剂可以帮助孕妇和一些糖尿病患者，但仍然没有足够的数据来支持有关健康的头发，皮肤或指甲的补充或主张。

话虽如此，为了您的最佳健康，食用未加工或最小加工食品的均衡，健康饮食始终是一个好主意。

店铺online for biotin supplements.