Just a minute: Vitamin B-7 💇🏽♀️💅🏻🍳
• What? Vitamin B7
• Why? Adrenals, Thyroid, Blood Sugar, Brain, Energy, Hair, Nails, and Skin
• Which? Biotin
• How Much? ≥ 30ucg/day
• Where? Beans, Nuts, Seeds, Oats, Liver, Fish, and Egg Yolks
FYI- while you need very little (30 ucg/day) to avoid biotin deficiency, studies show best effects for healthier nails at 2500 ucg/day.
Up to 50% of pregnant women are biotin deficient, so make sure your prenatal vitamin includes biotin. Since this is a water-soluble vitamin, most people eliminate excess through urine so overdose is extremely rare.
While egg yolks are a great food source of biotin, egg whites block the absorption of biotin. So, If you are supplementing with biotin alone or in a B-complex, take it separate from meals with egg whites or egg white protein drinks.
#WOW with Doc Wade
Wellness On Wednesdays
One minute. One health tip. Once weekly. One more mindful, healthy you!
