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  • Are you anxious for your hair to "grow out" of an unflattering hairstyle? Do you want to speed up the overall process of your hair growth or maintain an already thick head of hair? If so, you can get help from biotin, an effective supplement.

    Identification

    The vitamin supplement biotin (vitamins B7 and BH), is known for its abilities to speed hair growth as well as to help strengthen nails and improve skin.

    Function

    Biotin is made up of flora-microorganisms that live of the body's gastrointestinal tract. These microorganisms help the body to metabolize fats and proteins.

    Considerations

    Biotin is water-soluble, meaning that it leaves the body very quickly. To reap its maximum benefits, take it twice a day, in dosages of 150 to 300 microgram tablets.

    Side Effects

    As long as you do not take more than 600 micrograms of biotin in one day, you will not experience any side effects. However, taking more than 600 micrograms of biotin within 24 hours may decrease the effectiveness of other B vitamins you are currently taking.

    Where to Get It

    Biotin can be found at many drugstores. This supplement generally costs less than $8 for a one month supply. It can also be found naturally in foods like lamb, pork and beef liver, canned sardines and salmon, soybeans, bran, eggs, mushrooms, cauliflower, oatmeal, split peas, lentils, peanuts, walnuts and almonds.

    Source:

    "What You Must Know About Vitamins, Minerals, Herbs and More: Choosing the Nutrients That are Right for You," by Pamela Wartian Smith, MD, MPH; 2008.

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