Technology has made our lives easier and harder at the same time. Instead of only getting phone calls and emails, we have texts and tweets in addition to people checking us out on Facebook. Along with our social responsibility to interact more, even if from a distance, we have many wonderful opportunities at our fingertips making work, life, workout—balance a true juggling act. How do you fit it all in and still make time to relax and unwind? Since we can't add hours in the day, your best bet is to boost your energy so you can get more done.
Click To Enlarge. In This Day And Age We All Have To Multi-Task,
And A Little Energy Boost Is Always Advantageous.
What Is Biotin?
Biotin is a water soluble B vitamin that is best known for it's dominant role in "skin, hair and nail" supplements. Low levels of biotin could result in hair loss and skin issues. And, as a B vitamin, biotin is part of enzymes that break down fats, carbohydrates and protein into energy for use.
Deficiency of biotin, either by not consuming enough and/or by binding biotin through the consumption of raw egg whites (raw egg whites contain a protein, Avidin, that binds biotin in the body) causes the following symptoms of deficiency:
- Thinning of the hair
- Loss of hair color
- Red scaly rash around the eyes, nose and mouth
- Depression
- Fatigue
- Tingling in the arms and legs
- Dry skin
- Seborrhea dermatitis (in infants)
How do you know if you are deficient? Well, unfortunately there is no reliable test to determine if you are deficient so you'll need to take your diet and current supplementation routine into account as well as your symptoms.
Deficiencies of biotin are rare in Westernized cultures. Some of the best sources of biotin include eggs, liver, cereal, yeast breads, wheat germ, and cottage cheese, peanuts and whole-grain bread. In addition, our bodies produce biotin from intestinal bacteria. The adequate intake for biotin is 30 micrograms per day for adult men and women and 35 micrograms for women who are breastfeeding.
Click To Enlarge. It's Easy To Get Biotin In Your
Diet By Adding Foods Such As Eggs.
How Biotin Boosts Your Energy
Biotin helps your body produce energy in your cells.
Biotin helps take fat, carbohydrate and protein and turn it into a usable form in the body. Skimp on this vitamin and you may feel fatigued and short on energy.
We need biotin daily. Biotin is water soluble meaning it isn't stored in the body to any appreciable extent. And, therefore, we use what we need and urinate the rest out. Though we get rid of what we don't need, this means we also need a constant supply. We can't just consume a large dose of biotin rich foods on Sunday and expect that this will last us through the week and beyond.
Click To Enlarge. Biotin Helps Convert The Food We
Eat Into A Usable Form In The Body.
Additional Tips to Boost Energy
Recharge Your Batteries:
If you want energy, you need to recharge efficiently by getting good, sound sleep.
Look On The Brightside:
Scientists have long known that sunshine makes our mood more, well, sunny in disposition! Is it the light, the warm rays on your skin or the production of vitamin D? It may be all of these factors combined. And, light plays a role in our circadian rhythm (we should be awake when it's light outside). So, get a little sunshine and you'll feel more energetic (even in the wintertime).
Eat Consistent Small Meals Throughout The Day:
Calories are energy your body uses to fuel activity. Therefore, we should consume calories throughout the day at regular meals and snacks so we have the energy we need to perform all of the mental and physical tasks we engage in throughout the course of a day.
Surround Yourself With Positive People:
Have you ever noticed that when you hang around people that complain, you complain too?
Debbie Downer—"My abs are flab"
You—"on no, you should see how fat my abs are! And, my thighs are flab too!"
Yes, to an extent you are whom you spend time with and if you find yourself in the midst of negative people who constantly unload their problems on you, they'll sap every bit of energy you have.
Click To Enlarge. To An Extent You Are Whom You Spend Time With So
Surround Yourself With Positive And Energetic People.
Conclusion
Even though biotin deficiency is rare, you may not be getting enough through food alone. Take a close look at your diet, your energy levels and other possible symptoms of low biotin levels and consider if you need to supplement. Oh, and skip the raw egg whites, alone or in the form of uncooked dough or batter.
References:
- Biotin. Medline Plus.
- American Dietetic Association's Complete Guide to Food and Nutrition.