We sometimes termed the "master antioxidant," glutathione actively participates in ensuring not only general health but also radiant skin. This potent molecule combats oxidative stress, detoxifies the body, and underlines immunity support. While our body produces glutathione naturally, taking glutathione-rich foods will increase the levels and improve the health of our skin.

This blog post reveals the top 13 foods high in glutathione so that you know the very best natural sources to include in your diet to have healthier, radiant skin.

 

Spinach

Spinach contains plenty of vitamins, minerals, and antioxidants, such as glutathione. It helps support the skin, reducing inflammation and leading to detoxification, hence a clearer complexion.

Avocado

Avocado, the creamy and delicious fruit, is one of the richest food sources in nature for glutathione. It is high in healthy fats, vitamins E and C, and other antioxidants, making it top-notch for skin hydration and elasticity.

Asparagus

Asparagus is a vital spring vegetable that contains high levels of glutathione. Regular consumption of asparagus will help to reduce oxidative stress and take care of the skin to keep it young.

Garlic

Glutathione is one of the many healthy benefits associated with garlic. Garlic enhances detoxification activities of the body and, in addition, assists in the protection of the skin from free radical-induced damage.

Broccoli

Broccoli is one of those cruciferous veggies packed with glutathione, among many other nutrients that benefit the skin. With vitamins C and K, this superfood plays a part in collagen production to ensure firm and smooth skin.

Tomato

Tomatoes, on the other hand, are said to contain enough amounts of glutathione, along with lycopene, which can protect the skin from harmful sun rays and improve the skin texture.

Brussels Sprouts

Brussels sprouts belong to the cruciferous family of vegetables; similarly, they are packed with glutathione. It is a sure way to guarantee proper detoxification within the body to shine forth.

Peppers

Glutathione and vitamin C are high in red- and yellow-colored peppers; thus they reduce wrinkles and improve skin tone.

Carrots

Carrots contain beta-carotene and glutathione; the two combinations help the skin to stay healthy and glowingly alive. They also will reduce the inflammation on the skin and keep it naturally alive with a natural glow.

Cabbage

Red cabbage, in particular, has very high glutathione content, which aids in the detoxification of the body and serves as an antioxidant to keep the skin clear and youthful.

Watermelon

Watermelon is a cooling and refreshing fruit with high glutathione content that gives added antioxidant properties to keep the skin hydrated and in perfect condition for defense against damaging free radicals.

Strawberries

The strawberries have a great taste and are rich in glutathione and vitamin C; this helps in the diminution of oxidative stress and skin brightening.

Turmeric

Turmeric is an effective spice with multiple health benefits, boosting glutathione. It possesses anti-inflammatory properties that lessen skin irritability while enhancing general skin health.

The skin benefits of glutathione are immense and with the inclusion of these glutathione-rich foods in your diet, your skin will dramatically benefit and result in more radiant and younger skin. From leafy greens such as spinach to bright fruits like watermelon and strawberries, these natural glutathione foods will not only increase your antioxidant intake but also titillate your taste buds with new flavors. It is always said that skincare does not only mean the applications that one does on the skin's surface because the food that one eats counts highly. Apart from this food, other sources of glutathione supplements are gummies, tablets, and pills. if you want to enhance your antioxidant level.

FAQs

Which food contains the highest Glutathione?

Asparagus: Among the food sources that are richest in glutathione, an essential antioxidant that works well for boosting the level of glutathione inside the body, is asparagus. This spring vegetable not only gives your skin all the essential skin vitamins but is also very high in glutathione.

Which fruit is rich in glutathione?

Watermelon is one of the richest fruits in glutathione. It helps hydrate the skin with proper antioxidant materials to fight against skin damage, hence maintaining a healthy complexion.

Does turmeric contain glutathione?

Yes, turmeric does increase glutathione levels in the body. The spice contains curcumin, which potentiates the activity of glutathione enzymes to support natural antioxidant defenses, leading to healthier skin.

What Is Glutathione?

Glutathione, a strong antioxidant produced by our cells, is made up of three amino acids: cysteine, glutamine, and glycine. It plays a significant role in detoxification, cellular repair, and immune booster, among other functional activities. Commonly known as the "master antioxidant," glutathione revitalizes other antioxidants like vitamins C and E, making them more efficient. The free radicals and reactive oxygen species are neutralized, protecting cells from oxidative stress and damage. This characteristic has enabled it to play a role in general health and the prevention of diseases related to aging.

Most importantly, glutathione has recently gained much popularity for the benefits that it may have for the health and beauty of the skin. It is particularly famous for its skin-brightening and skin-whitening abilities, an effect attributed to the reduction of hyperpigmentation by inhibiting melanin formation. Glutathione helps even out skin tone, reduce fine lines and wrinkles, and enhance skin elasticity and firmness. It detoxifies, and the impurities and toxins are expelled, giving a more transparent and healthier look. All this makes glutathione an invaluable addition to any skincare routine.

How Does Glutathione Work?

Glutathione helps in reducing free radicals and reactive oxygen species to prevent damage in the cell that may increase the rate of aging and cause diseases. Glutathione recycles other antioxidants in the body, making their effects more profound. For skin health, glutathione reduces melanin synthesis, which prevents hyperpigmentation and maintains an even skin tone. Its detoxification properties also help to rid the skin of toxins and pollutants, thereby giving room for a more healthier complexion.

1.Neutralizing Free Radicals

Free radicals are unstable molecules that can create oxidative stress and damage cells. Glutathione goes a notch higher in scavenging free radicals, hence shielding cells from injury, and acts as an anti-aging agent for the skin, reducing crows' feet, wrinkles, and lines.

2.Regenerating Antioxidants

Glutathione recycles and regenerates other antioxidants, such as vitamins C and E. This is the way it supports the overall antioxidant defense system.

3.Inhibiting Melanin Production

Melanin is the pigment responsible for skin color. Overproduction of melanin causes hyperpigmentation, dark spots, and uneven skin tone. Glutathione inhibits tyrosinase, the primary enzyme in the production of melanin in the skin, making the skin look lighter and less pigmented.

4.Detoxification

Glutathione detoxifies the skin by binding to the toxins and further expelling them from the body. This detoxification process helps maintain clear and healthy skin.

6 Skin Benefits of Glutathione

1.Skin Brightening and Whitening

Perhaps the most celebrated benefit of glutathione is its skin-brightening and whitening effect. Glutathione helps to bleach and lighten the dark spots, blemishes, and hyperpigmentation by inhibiting melanin production in the skin, making your complexion more radiant and even. The regular use of glutathione can significantly improve skin brightness and clarity.

2.Reducing Skin Pigmentation

Hyperpigmentation is mainly caused by sun exposure, hormonal changes, and aging processes. Since it can reduce the synthesis of melanin. Glutathione can also be used to treat age spots, melasma, and post-inflammatory hyperpigmentation. Regular use of glutathione over a long period ensures a more even and healthy skin complexion.

3.Anti-Aging Properties

Glutathione has potent antioxidant properties that fight off the signs of aging by overcoming free radicals that cause damage to the cells. Because of this effect, the visibility of fine lines, wrinkles, and other age spots is minimized. In addition, glutathione makes the skin elastic and firm, making it look more youthful and fresh.

4.Improving Skin Elasticity and Firmness

Glutathione encourages the production of collagen, has been proven to make the skin firm and increase elasticity. The increase in collagen levels ensures the skin is retained to its structure, and sagging does not occur, thus allowing a youthful look with good skin tone.

5.Detoxifying and Clarifying the Skin

Glutathione aids in the removal of pollutants and poisons from the skin. By making the removal of the same easier, it aids in preventing any breakout. This helps keep the skin complexion healthy and free from impurities and blemishes.

6.Enhancing Skin Health and Radiance

Glutathione enhances skin health because it is packed with all the nutrients and antioxidants the skin needs. Better skin health creates nourished and glowing skin.

How to Incorporate Glutathione into Your Skincare Routine

Topical Applications

• Glutathione Creams and Serums: Use skincare products that contain glutathione, and integrate them into your routine after cleansing and toning but before moisturizing. Look for products with high concentrations of glutathione for added benefits.
• Masks and Treatments: Masks or treatments are another way to pile glutathione on top of the skin with added antioxidants and skin-brightening benefits.

Oral Supplements

• Capsules and Tablets: Glutathione supplements come in capsules, tablets, and powders, which can be taken orally to support overall skin health. For best effects, look into bioavailable supplements, preferably in liposomal or acetylated forms.
• Gummy Tablets: Elevate those glutathione levels in a very playful and delicious way with Glutathione Gummy Tablets. These supplements are a tasty new alternative to the everyday pill and are probably easier to incorporate into your routine.

IV Therapy

IV therapy of glutathione is also another alternative when one wishes to have more instant results. This way, glutathione is directly fed into the blood, making its absorption and activity optimum. This should, however, be done by a professional and can be done several times for the best results.

Dietary Sources

Precursor-Rich Foods: Include foods in your diet that are sources of sulfur-rich vegetables (broccoli, cauliflower, Brussels sprouts), lean proteins (chicken, fish), and nuts and seeds. All these foods contribute to natural glutathione production in the body.

Conclusion

Glutathione offers many benefits to the skin, such as brightening and whitening, reduction of pigmentation, and fighting against the signs of aging. Its potent antioxidant properties make it a valuable addition to any skincare regimen. Whether used on the skin, taken orally, or administered intravenously, the power of glutathione can help you achieve a more transparent, radiant, youthful-looking complexion.

FAQs on Glutathione for Skin

How long does glutathione take to clear skin?

The time for glutathione removal from the skin varies from individual to individual due to factors like the dosage one had, the method of administration, and the type of one's skin. Usually, one can see the results visibly in a span of 2 to 3 months with regular use.

Is it OK to take glutathione every day?

Yes, it is generally safe to take glutathione every day. Or at least, this is the key if the recommended dose is followed, and healthcare providers should be consulted before starting anything new. Supplementation daily should be used to maintain good levels and to maintain skin health.

Is glutathione better than vitamin C?

While both are highly beneficial for the skin, glutathione and vitamin C work differently. Whereas glutathione primarily helps with skin lightening and pigmentation at the same time, vitamin C is more predominantly known for its collagen-stimulating and brightening properties. The combination would work even more in providing overall skin benefits. Vitamin C can boost the capability of glutathione, regenerating it; the two become a powerhouse for skincare.

Which supplement is best for skin whitening?

Glutathione is arguably one of the best skin-whitening supplements and is very popular since it also effectively slows down melanin production. Glutathione gummy tablets can easily and effectively boost your glutathione level for healthier and more radiant skin. Select supplements that have supportive ingredients such as vitamin C, alpha-lipoic acid, and milk thistle that will further enhance glutathione effectiveness.

Ginkgo biloba, commonly known as a living fossil, has long been used in traditional medicine.  This supplement, made from the leaves of the ancient Ginkgo tree, is well known for its ability to increase blood circulation, sharpen cognitive function, and strengthen sexual health. In this post, we'll explore the various uses, benefits, and potential drawbacks of Ginkgo Biloba, shedding light on why this herbal remedy remains popular today.

Numerous Benefits Of Ginkgo Biloba

Ginkgo Biloba is great for providing a wide range of health benefits. It is a natural formula that is believed to have a lot of benefits to cardiovascular health and the brain thus giving a holistic solution to our overall health. Well, let me tell you the role of Ginkgo Biloba in enhancing our health.

Ginkgo Biloba Benefits for Brain

An example of one of the most popular effects of Ginkgo Biloba is on cognitive performance. Cognitive benefits are among the most widely documented benefits, from current studies back to historical usage.

Ginkgo Biloba is claimed to enhance memory and cognitive performance by increasing the blood flow to the human brain. It is helpful in the growth of brain tissue and of acute memory. 

Eye Health

Ginkgo Biloba also has potential usage in improving eye health. The antioxidants and ability to enhance blood circulation in Ginkgo Biloba can protect against diseases of the eyes, old-age eye diseases like glaucoma, and macular degeneration. Taking the ingredient regularly can contribute to better vision and, in general, improved eye health.

Checkout - Ginkgo Biloba rich eye health supplement

Ginkgo Biloba Benefits for Cardiovascular Health

Beyond just helping the brain and vision, Ginkgo Biloba has been shown to have major positive effects on cardiovascular health. Ginkgo Biloba can help lower the risk of cardiovascular illnesses by increasing blood flow. Additionally, it might aid in the treatment of ailments like Raynaud's illness, which causes restricted blood flow to specific body areas.

Ginkgo Biloba as an Antioxidant

Ginkgo Biloba's antioxidant qualities are essential for shielding cells from oxidative damage. This defense can lessen inflammation, promote general health, and help prevent chronic diseases. Free radicals are unstable elements that can cause cell damage and accelerate the aging process as well as the onset of a number of diseases, including cancer, heart disease, and neurological disorders. Strong antioxidants found in ginkgo biloba help to neutralize these dangerous chemicals and shield the body from their negative effects.

Ginkgo Biloba Benefits for Specific Groups

Sexual Health Benefits of Ginkgo Biloba for Men

Ginkgo Biloba has especially been noted to have potential benefits for men's sexual health. It is believed that this plant increases the flow of blood to the genital area, hence allowing the male to achieve better erectile performance. In addition, by lowering the levels of anxiety and fostering a calming feeling, Ginkgo Biloba can increase the sexual satisfaction and libido of an individual.

Ginkgo Biloba Benefits for Women

Ginkgo Biloba is believed to relieve women from premenstrual syndrome, characterized by headaches, mood swings, and discomfort in the breasts. Its antioxidant and anti-inflammatory properties reduce discomfort by helping balance hormones. Furthermore, Ginkgo Biloba may help women manage cognitive changes with age. Additionally, it supports improved functioning throughout menopause. 

Ginkgo Biloba Side Effects

Even though Ginkgo Biloba has many health advantages, it's important to be aware of any possible negative effects. Individual reactions can differ, just as with any supplement, therefore it's important to utilize Ginkgo Biloba sensibly.

Common Side Effects of Ginkgo Biloba

Ginkgo Biloba side effects can include headaches, dizziness, and gastrointestinal problems including nausea or diarrhoea. Rarely, Ginkgo Biloba may worsen allergic reactions or raise the possibility of bleeding, particularly when combined with drugs that thin the blood. Before using Ginkgo Biloba, it is best to speak with a healthcare provider, especially if you have any underlying medical conditions or are currently taking other medications.

Rare but Serious Side Effects

In addition to the usual side effects, some rare yet harmful ones are as follows:

• Increased Bleeding Risk: Ginkgo Biloba may have an impact on blood coagulation, which may make bleeding more likely, especially for people who are using anticoagulants or antiplatelet drugs.
• Allergic Reactions: Some people may develop rashes or itching on their skin as a result of allergic responses.
• Seizures: Although incredibly rare, reports of seizures linked to Ginkgo Biloba use have been made, particularly in those with epilepsy or other seizure disorders.

Precautions and Interactions

• Medication Interactions: Ginkgo Biloba may interact with antidepressants (like SSRIs), anti-inflammatory meds (like ibuprofen), blood thinners (like warfarin), and other pharmaceuticals. When using Ginkgo Biloba, always check with your doctor if you are taking any other medications.
• Pregnancy and Breastfeeding: It's unclear if Ginkgo Biloba is safe to take during these times. It is advisable to refrain from using during these times unless a healthcare professional advises you.
• Surgery: Give up Ginkgo Biloba at least two weeks before any planned operation due to its possible influence on blood coagulation.

Conclusion

Ginkgo Biloba has remained popular due to its positive effects on circulation, sexual well-being, and brain performance. This is because; improved blood flow is compounded with improved cardiovascular health and important nutrients and oxygen are supplied to different parts of the body such as the brain and reproductive system. Increased blood flow also plays a role in enhanced erectile functioning and overall sexual performance. Moreover, the mental health improvement it brings like sharpening the mental focus and improving memory also makes Ginkgo Biloba to be one of the most important supplements in the market.

Even if it has numerous advantages, it's crucial to be aware of any possible negative effects and speak with a doctor before using it. Ginkgo Biloba can be a beneficial addition to your wellness regimen when used in moderation.

FAQs on Ginkgo Biloba

How should Ginkgo Biloba be taken?

It is important to take Ginkgo Biloba as prescribed by a medical practitioner. It is usually offered as a liquid extract, pill, gummy, or capsule. The dosage may change based on the particular product and the demands of the individual.

What are the primary benefits of Ginkgo Biloba?

The main advantages of Ginkgo Biloba include better blood circulation, increased memory, improved cognitive function, support for eye health, and possible benefits for sexual health.

Is Ginkgo Biloba safe for everyone?

Most people can safely use Ginkgo Biloba as long as they consume the prescribed dosages. To prevent possible interactions and negative effects, people with specific medical problems or those taking particular medications should speak with a healthcare provider before using them.

References

https://www.healthline.com/nutrition/ginkgo-biloba-benefits

https://www.mountsinai.org/health-library/herb/ginkgo-biloba

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9855530/

https://www.medicalnewstoday.com/articles/263105

Biotin, sometimes referred to as vitamin B7 or vitamin H, is an essential micronutrient required for various bodily functions. Although biotin benefits are frequently linked to strong hair and nails, its advantages go far beyond these. In this blog, let's delve into the science of this micronutrient and understand the various health benefits of biotin. We’ll also look at some of the natural sources of biotin. 

What is Biotin?

Biotin belongs to the B complex group of vitamins known for their role in energy metabolism. The word “biotin” is derived from the ancient Greek word “biotos,” meaning “life” or “sustenance.”

Biotin is an essential component of the body's enzymes that break down materials like fats, carbs, and other substances. Low biotin levels are difficult to diagnose and often detected through symptoms. Some of the low biotin symptoms include thinning hair and a red, scaly rash around the mouth, nose, and eyes. 

Health Benefits of Biotin 

This B complex vitamin is often misunderstood, it is not just a superfood for your hair and nails. Biotin benefits can be seen in the overall health, including your nervous system, than just in your hair. 

Here's how biotin benefits your body:

1.Gives Energy 

As a coenzyme biotin helps to break down carbohydrates, fats, and protein for energy production. Biotin ensures that the body is converting the food into usable energy. 

2.Gene Expression

Biotin enhances how genetic information is utilized within cells. According to studies, biotin benefits the transcription of genes encoding cytokines and their receptors, oncogenes. These are genes involved in glucose metabolism and play a role in cellular biotin homeostasis. 

3.Fatty Acid Synthesis 

Biotin benefits the body by synthesizing fatty acids - the essential building blocks for cell membranes and hormones.

4.Amino Acid Metabolism

This micronutrient also helps in the metabolism of amino acids, the building blocks of protein.

5.Nerve Health

Biotin is believed to be beneficial for the nervous system as it aids in the healing of damaged nerves, particularly, in those suffering from degenerative conditions like multiple sclerosis. 

6.Prenatal Care 

Biotin plays a vital role in healthy pregnancy. Expecting mothers are often recommended a diet with biotin-rich foods as the body breaks down vitamins much faster during pregnancy. However, excess of biotin can pose problems for the unborn baby. It is always recommended to follow the doctor’s prescription for the correct dosage of biotin in pregnant ladies. 

7.Reducing Blood Sugar Levels in People with Diabetes

Lack of biotin can cause problems regulating glucose, or blood sugar. According to studies, treating type 2 diabetes with both biotin and chromium picolinate may be beneficial.

8.Biotin Benefits for Skin

Because of its involvement in energy production and nutrient metabolism, biotin may have an indirect positive impact on skin health by enhancing general well-being.

9.Improves the Health of Hair 

The benefits of biotin for hair are the most talked about. Biotin deficiency might result in hair loss and damaged hair. However, having a diet with biotin-rich foods can improve the quality and health of hair considerably. 

10.Improves Brittle Nails 

Biotin supplements aid in improving nail strength and reducing breakage in individuals with weak or brittle nails.

Natural Sources of Biotin - A Plateful of Goodness

Now that you know the health benefits of biotin, it is imperative to know how to include biotin in your diet. Surprisingly biotin-rich foods can be found in both plant-based and animal-based food groups. 

Here are some natural sources of biotin that can ensure you are taking enough of this vitamin. 

Eggs - The egg yolk is a rich source of biotin and other essential minerals like B Vitamins, proteins, phosphorus, and iron.

Nuts and Seeds - These biotin foods are not only rich in this essential vitamin but also provide fiber, unsaturated fat, and protein.

Legumes - Include legumes like peas, lentils, and beans which are some of the richest natural sources of biotin.

Sweet Potatoes - This underground root is a rich source of biotin. 125g of cooked sweet potato contains 2.4 mcg of biotin.

Bananas - No wonder bananas are considered superfoods for body and hair. They are packed with carbs, copper, potassium, and fiber. This biotin-rich food contains 0.2 mcg of biotin per 105g.

Mushrooms - Another popular biotin food is mushrooms. This nutrient-rich fungus contains 2.6 mcg of biotin for every 120 gm of mushroom.

Broccoli - Apart from calcium, fiber, and vitamins A and C, broccoli is a great natural source of biotin. 45 grams of raw, chopped broccoli contains approximately 0.4 mcg.

Avocados - Known for its unsaturated fats, this fruit is a superfood when it comes to biotin content. 200g of avocado contains 1.85 mcg of biotin.

Cauliflower - Another popular natural source of biotin is cauliflower which contains both biotin and fiber. 

Other animal-based foods that are rich in biotin are meat organs like liver and kidney, salmon, and dairy. Leafy vegetables like spinach and whole grains like wheat are also biotin-rich foods that can be included in your diet to reap biotin benefits. 

Remember, heat-based cooking techniques may render biotin, or vitamin H, ineffective. Therefore, to ensure that these foods containing vitamin B7 will benefit your health, try not to overcook them. Certain biotin foods like nuts, seeds, or avocado are best eaten raw to retain complete nutrients.

What happens when you don’t get enough Biotin in your Diet?

The daily recommended dosage of biotin in adults and teenagers is 30 to 100 micrograms (mcg) per day. The FDA recommends adults need 30 micrograms daily. And if you're a nursing mother, you need 35 micrograms every day. 

Biotin is required in the body for every age group. 

Adequate intake of biotin in children can be classified as

• Infants 0 - 12 months: 7 mcg
• Children 1-3 years old - 8 mcg
• Children 4 - 8 years old - 12 mcg
• Children 9 - 13 years old - 20 mcg
• Adolescents 14 - 18 years old - 25 mcg.

However, biotin deficiency isn’t uncommon, especially among women, expecting moms, or lactating moms. 

Some of the symptoms that state biotin deficiency are 

• Red rashes on the skin, especially the face
• Extremely dry skin
• Dry itchy eyes
• Brittle hair and brittle nails
• Hair breakage
• Fatigue
• Insomnia 
• Nausea
• Mood swings
• Depression
• Loss of appetite
• Muscle Pain
• Upset stomach
• Cracks in the corners of the mouth

Apart from enriching your diet with biotin-rich foods, consider including biotin supplements in your routine. It is always advisable to consult your healthcare practitioner before starting any supplements. For safer usage, you can include biotin-rich health gummies that are plant-based and free of any additives or added sugar. 

Biotin Side Effects

It is considered a safe vitamin and supplement with not many side effects. Even at high doses, there may not be much risk associated with taking biotin supplements. 

Due to its water solubility, biotin allows your body to excrete any excess through urine. However, if you take too much, it may interfere with other medications you take or cause false positives on laboratory tests. Any dietary supplements you take should always be disclosed to your physician or healthcare practitioner.

Takeaway

One of the most important B vitamins, biotin serves a variety of purposes in the body. Biotin benefits can be maximized by guaranteeing sufficient intake through a well-balanced diet abundant in biotin-rich foods. Foods like meats, eggs, fish, nuts, and certain vegetables, as well as supplements, contain the B-complex vitamin biotin, which aids in the conversion of food into energy. 

Additionally, biotin benefits your body's liver, eyes, hair, skin, and nervous system. 

Frequently Asked Questions on Biotin Benefits

Who is most at risk for biotin deficiency?

Anyone taking antiseizure medication or long-term antibiotics may have a biotin deficiency. It is also noted in pregnant or lactating ladies. 

What to avoid while taking biotin-rich food or supplements?

Avoid consuming raw egg white as it contains protein that binds biotin.

Are there any negative effects of biotin?

There are currently no known adverse side effects of biotin when taken as per daily recommended dosage. 

How much biotin is safe?

Adults and teenagers can have 30 to 100 micrograms (mcg) of biotin per day.

What are some natural sources of biotin?

Some of the natural sources of biotin are eggs, nuts, sweet potatoes, mushrooms, whole grains, dairy, spinach, salmon, and meat. Include biotin-rich foods in your diet to reap the benefits of this vitamin. 

What is Biotin Good For?

Biotin is good for your nervous system, metabolism, and fatty acid synthesis. Biotin is also good for your hair and nails.

Does Biotin cause weight gain?

Biotin helps in metabolism, but there are no studies that mention biotin’s relation with weight gain. 

How long does it take for Biotin to work?

Biotin is an essential micronutrient, however, do not expect it to show results overnight. Use a biotin supplement or have a biotin-rich diet for 4 weeks to notice the improvement in your overall health or quality of hair and nails.

Ref

https://www.sciencedirect.com/science/article/pii/S095528630300130X

https://lpi.oregonstate.edu/mic/vitamins/biotin#diabetes-treatment

Our gut plays a crucial role in our overall health and well-being. The human gut is a complex system teeming with trillions of microorganisms like bacteria, fungi, and viruses. This gut microbiome helps with digestion and nutrition absorption. Pre and probiotics aid in improving gut health. But little is known in common knowledge about what is pre and probiotics and how they differ. In this blog, let us delve into the difference between prebiotics and probiotics and how they help your gut health. 

What Is Pre And Probiotics? Are They the Same?

Though they sound similar, both are not the same and play different roles in the human body. Both pre and probiotics together are referred to as gut flora or gut microbia. They aid in preserving a healthy population of gut bacteria. 

Difference Between Prebiotics and Probiotics

Let us understand the difference between prebiotics and probiotics and how they work for gut health.

Probiotics - The Bacteria Army

Probiotics are live microorganisms that are also called ‘good bacteria’ in the gut. These ‘good bacteria’ help the gut in various ways. 

1.Aids in Digestion - Probiotics help break down complex carbohydrates and aid in nutrition absorption.

2.Compete with Pathogens - These ‘good bacteria’ compete with the harmful bacteria and prevent their overgrowth.

3.Support Immune System - Probiotics boost the defense against infection.

4.Nourish Gut Cells - Certain probiotic strains produce short-chain fatty acids that nourish gut cells and improve overall gut health.

Sources of Probiotics 

Probiotics can be found naturally in various fermented foods that we might be having in our regular lives.

Here are some foods that are high in probiotic live culture:

• Yogurt
• Paneer
• Cheese
• Buttermilk
• Idli
• Dosa
• kimchi 
• Kombucha
• Unpasteurized pickled vegetables 
• Soy
• Sour Cream 
• Cottage Cheese 

Remember, pasteurization of dairy products uses heat to kill bacteria, but probiotics-rich live cultures are added later. While choosing probiotic-rich food, choose unpasteurized buttermilk or read the labels for added probiotics.

Other Ways Of Getting Probiotics In Your System

Probiotic supplements often offer a concentrated dose of specific strains. Look for probiotic strains like Lactobacillus acidophilus, Bifidobacterium bifidum, Saccharomyces boulardii. It is always better to look for quality supplements as the potency and viability of cultures may differ. 

Prebiotics - Food For The Friendly Bacteria

If you are wondering what is pre and probiotics or prebiotics sound confusing, let us clear the air for you. 

Prebiotics are not living organisms but rather a type of dietary fiber that our body cannot digest. However, prebiotics act as food for the ‘good bacteria’ in our gut. It is the key difference between prebiotics and probiotics.

Here’s what prebiotics do. 

1.Promote Bacterial Growth - Prebiotics are like readily available food sources for the ‘good bacteria’, that foster their growth and activity.

2.Support Short-Chain Fatty Acid Production: Prebiotics stimulate the production of short-chain fatty acids while nourishing gut cells and contributing to overall gut health.

Sources of Prebiotics 

Prebiotics can be found naturally in various fruits and vegetables. 

Foods that are high in prebiotic fiber are 

• Bananas
• Berries
• Apples
• Artichokes
• Asparagus
• Oats
• Legumes
• Garlic
• Onions 
• Leek

Benefits of Taking Pre and Probiotics

Both pre and probiotics are good for your gut health. While probiotics are the ‘good bacteria’ prebiotics are the food for the ‘good bacteria’. 

Prebiotics and probiotics work synergistically for optimal gut health. Prebiotics provide nourishment for good bacteria (probiotics), while probiotics further contribute to a healthy gut ecosystem.

Let us understand the various benefits of including pre and probiotics in your diet. 

Digestive Health 

Often referred to as the ‘good bug’ or ‘good bacteria’ probiotics restore the imbalance in the gut microbe and relieve you from digestive issues like bloating, flatulence, Irritable Bowel Symptoms, or constipation. 

For instance, Bacillus coagulans, is a clinically proven ‘good bacteria’ that replenishes natural gut flora, helps reduce bloating and gas, and helps restore normal bowel function. 

These probiotics are beneficial, especially for people who suffer from constipation, indigestion, or piles. 

Read - What to eat when you are constipated

Mood Disorders & Mood Swings

Did you know, our gut health affects our mental health? If you've been experiencing mood imbalances, it may be your body's way of telling you to take care of your gut. Probiotics could be the best way to achieve this. 

Prevent Yeast Infection

Yeast infection is a common infection seen in ladies caused by an imbalance in the microorganisms within the body. Pre and probiotics supplements can help restore the normal balance between yeast and bacteria, particularly after medications like antibiotics that may have upset it.

Prevent UTI (Urinary Tract Infection)

The primary causes of urinary tract infections are an imbalance in the microbiome and an increase in yeast. Probiotics assist in re-establishing the proper balance between bacteria and yeast in the body and help treat urinary tract infections. 

Maintain Hormonal Health

Hormonal imbalance can be detrimental to health. Fortunately, pre and probiotics can enhance the effectiveness of antioxidants and potentially even balance hormones by increasing the levels of antioxidant-boosting enzymes that generate glutathione.

Moreover, the gut microbiota has a major impact on the levels of estrogen and short-chain fatty acid (SCFA) production. It is advised to incorporate probiotics into your diet on a daily basis to attain optimal hormonal health.

Recovery from Antibiotics 

Antibiotics have become common to treat infections in the body. While antibiotics can heal the infection, they also disrupt the ‘good bacteria’ while reducing the bad ones. A pre and probiotic-rich diet will help you correct this imbalance faster.

Where to Start while Adding Probiotics to Your Diet

You can include fermented foods in your diet to reap the benefits of the ‘good bacteria’. You can also look at supplements like probiotic-rich Gut Health Gummies to get them in your system.

The Takeaway

Now that you know the key difference between prebiotic and probiotic, you must have realized, that regular consumption of probiotic foods appears to be the most effective way to maintain gut health. However, high-fiber plant-based foods containing prebiotics will nourish the probiotic microbes. Prebiotics are best consumed regularly. 

Plan a diet with pre and probiotic-rich food and take probiotic health supplements to enjoy good gut health. Choose supplements with high-quality natural ingredients without added sugar. In case you are lactose intolerant it is better to look for probiotic-rich health supplements that are lactose-free.

When you treat your body well, the gut health improves. Processed food, refined sugar, deep-fried food, alcohol, and acidic foods can be detrimental to your digestive health. Alcohol consumption can also increase the risk of pancreatitis or inflammation of the pancreas. 

Sustaining a healthy gut microbiome requires not just pre and probiotics but a healthy lifestyle too. Here’s what you can try. Eat a balanced diet high in fiber, control and manage your stress, exercise moderately, and get adequate sleep at night. 

Remember, that digestive health plays a major role in general well-being. Stay hydrated, and include fiber-rich foods to maintain good digestive health. 

Making educated decisions and giving your gut health priority can open up a world of potential advantages, such as improved digestion, a stronger immune system, and improved mood. Thus, trust your instincts – they may hold the secret to a happier, healthier you!

Ref

https://mbpain.com.au/the-gut-brain-connection-how-gut-health-impacts-mental-well-being/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452251/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9788597/