Biotin, which is one of the B vitamins, is essential for fertility. A deficiency of this important nutrient can result in difficulty conceiving.
Can More Biotin Boost Your Fertility?
Biotin is naturally found in food like egg yolks, yeast and liver. It is a type of B vitamin that can provide your body with the right nourishment needed to keep your hormones regulated. It can also help in a number of other areas of your health. Vitamin B is essential as it can create DNA, maintain a healthy immune system and brain and even lengthen the luteal phase, which is important if you are trying to get pregnant.
When you experience a vitamin B deficiency, it can be detrimental. It can result in low sperm count in men and an imbalance of progesterone in women. Women are also adversely affected when they have a lack of vitamin B as it can cause the menstrual cycle to become irregular and eggs not to develop healthily. As a result of these adverse effects, men and women both need sufficient vitamin B intake within their diets if they intend to start a family.
How Much Vitamin B Is Necessary?
Generally speaking, both men and women who are looking to conceive should take vitamin B complex supplements. There are essential nutrients found in such supplements that are beneficial for getting pregnant, including folic acid, B6, biotin, riboflavin, thiamin, B12, niacin, and pantothenic acid. Many people can get all of the vitamin B they need in their daily diet, but those who make poor nutrition choices or whose diets are restricted may suffer from a deficiency.
The specific amount of vitamin B you need in your diet depends on your gender and age. Additionally, some medical conditions can determine how much you need daily. Overall, however, a healthy adult should aim for around 2.4 mcg of B12, 5 mg of pantothenic acid, 1.3 mg of B6, between 30 – 100 mcg of biotin, and 400 mcg of folate. Women don’t need as much niacin, riboflavin, or thiamin as men.
Foods Rich in Biotin
If you are trying to improve your chances of conceiving, you should aim to consume foods that are rich in biotin on a daily basis. Vitamin B can be found in egg yolks, nuts, nut butters, soybeans, whole grains, mushrooms, and bananas.
Benefits of Biotin and Vitamin B
Biotin can help to keep you fertile by balancing the hormones. However, at the same time, you may want to make certain changes to your diet to prevent the quick elimination of vitamin B. Refrain from drinking alcohol and too much caffeine. You should also cut down on your sugar intake and aim for less protein.
Vitamin B can help to lower the risk of a miscarriage. When there is a deficiency, blood can clot too much and lead to a miscarriage due to a pregnant woman’s elevated homocysteine levels. In women who are not pregnant, there may be problems in ovulation, egg development and uterine changes that can prevent a fertilized egg from properly implanting.
During pregnancy, it is also extremely important to consume biotin. It aids in the development of the fetus and lowers the risk of problems like autism, mental retardation and other abnormalities. You can boost your fertility and enjoy a healthy pregnancy and a healthy baby when you and your partner have enough vitamin B complex intake daily.
