Biotin acts in the body as a coenzyme required for the metabolism of fatty acids, amino acids and glucose. This means that when the food we eat is a source of fat, protein and carbohydrates, biotin (also known as vitamin B7) must be present in order to convert and use these macronutrients.
Our bodies then have the energy they need for physical activity, proper mental function, and growth.
The benefits of biotin include helping us achieve a youthful, attractive appearance, as this vitamin plays an important role in maintaining the health of our hair, nails and skin. In fact, it's sometimes called the "H" vitamin. This is derived from the German words Haar and Haut, meaning "hair and skin".
What is biotin?
Biotin, or vitamin B7, is a water-soluble vitamin that is part of the B vitamin complex - a group of key nutrients needed for healthy metabolic, neurological, digestive and cardiovascular function.
Vitamin B7/biotin deficiency is rare in countries where adequate calorie and food intake is common. This is mainly because of three reasons:
The recommended daily requirement is relatively low.
Many biotin foods are commonly consumed.
The researchers believe that our gut's digestive bacteria are capable of making some biotin themselves.
biotin products
Biotin products have recently become a trend among consumers looking to have longer, healthier hair and nails. If you wish to take a biotin supplement for this purpose or for other health improvements, you have several options such as: biotin pills, biotin vitamins that include other B vitamins, skin care serums and lotions that contain biotin, and biotin Vegan shampoo.
Supplements are available over the counter in tablet or capsule form, and you can also find liquid biotin online or at your local vitamin store.
Vitamin B7 is also available as part of a B-complex supplement, which includes the full range of B vitamins, including vitamin B6, vitamin B12, vitamin B2 riboflavin and vitamin B3 niacin. Together, the B vitamin complex supports metabolic activity, brain function, nerve signaling and many other important daily functions.
Vitamins also work together, so taking B vitamins together is always the best way to ensure you get the best results.
Biotin for hair growth?
Thinning hair is a symptom associated with biotin deficiency, but as mentioned above, this deficiency is rare.
Additionally, vitamin B7 is commonly added to hair and skin beauty products, although it is not thought to be well absorbed by the skin. Some research shows that you get the greatest biotin benefits when you get it from food sources (such as B vitamin foods) or supplements.
What's the best way to get biotin from your diet? By eating biotin-rich foods -- like organ meats, eggs, avocados, cauliflower, berries, fish, beans, and mushrooms.
The benefits of biotin do seem to help build the proteins needed to maintain youthful hair and skin, including keratin.
At least several studies, including one published in Dermatology Research and Practice and another in the Journal of Clinical and Aesthetic Dermatology, have found evidence that taking daily supplements including biotin for about 3-6 months helps Helps promote hair growth and reduce hair loss/shedding.
One of the studies found that subjects taking supplements containing biotin experienced overall hair volume, scalp coverage and hair thickness after 90 days and hair shine, skin hydration and skin Days of improvement in smoothness.
A 2017 review focused on the effectiveness of biotin for hair growth, stating that "we found 18 reported cases of biotin use for hair and nail changes. In all cases, patients receiving biotin supplementation had underlying pathology of poor hair or nail growth. All cases showed evidence of clinical improvement after receiving biotin."
That being said, based on the review's conclusions, biotin supplements may only be truly effective if someone is deficient (again, this is rare).
benefit
1. Supports a healthy metabolism
Biotin regulates the expression of genes critical for carrying out metabolic functions. Vitamin B7 and other B vitamins are needed to convert the food you eat into usable energy that supports a healthy metabolism.
It does this in several ways:
It converts glucose from carbohydrates and sugar sources into usable "fuel", which is the body's preferred source of energy.
It helps the body use the amino acids in protein to perform a variety of bodily functions.
It activates fatty acids in fatty foods such as oil or animal fat.
If there is not enough vitamin B7 in the body, symptoms of a slow metabolism may occur, such as low energy levels, fatigue, weight gain, digestive problems, possible development of diabetes, changes in appetite, depressed mood, and more.
Normal, healthy metabolic activity occurs only when the body is able to use the macronutrients in food for energy. Vitamin B7 also improves glucose metabolism and utilization, providing some protection against insulin resistance/type 2 diabetes.
2. Can improve glucose intolerance and help balance blood sugar
Vitamin B7, especially when combined with chromium, has been shown to help lower blood sugar in people with diabetes. This is especially true for those whose blood sugar (sugar) levels are not well controlled with prescription medications.
Biotin benefits blood sugar levels because it boosts the activity of insulin, a key hormone needed to bring blood sugar back into balance. A better insulin response helps reduce the risk of large swings in blood sugar levels, which can lead to prediabetic symptoms, type 2 diabetes, weight gain and forms of metabolic syndrome.
Biotin reduces the expression of an enzyme that stimulates the liver to produce glucose, so less sugar is released into the blood. For this reason, vitamin B7 deficiency is associated with impaired glucose tolerance and decreased glucose utilization, which are risk factors for diabetes.
Vitamin B7 can also help reduce symptoms of existing diabetes cases, including nerve pain.
3. Maintains healthy hair, skin and nails
Vitamin B7 is necessary to maintain healthy skin, hair and nails, so when someone is deficient in vitamin B7, symptoms may manifest as thinning, splitting and brittle hair, or dermatitis that leads to dry, irritated skin.
How Does Biotin Help Hair Growth? Taking a biotin supplement (or "vitamin for hair growth," as some supplements may be marketed) can help reverse this vitamin deficiency and support the production of proteins and enzymes needed for hair growth.
Biotin is beneficial for hair as it has been shown to help reduce alopecia (hair loss) in adults and improve protein synthesis and the infrastructure of keratin, the protein that makes up hair, skin and nails. Keep in mind that studies have shown that deficiencies in other nutrients like zinc, selenium, and iron can also contribute to thinning hair, not to mention that many health conditions like hormonal/endocrine imbalances can be to blame.
Taking high doses of biotin can also help treat brittle hair and brittle nails, according to research. In fact, this benefit of vitamin B7 was first discovered when horses were effectively treated with biotin to correct brittle and cracked hooves.
Other biotin benefits include helping to protect the skin from acne, fungal infections, rashes, and severe dryness and cracking.
An important thing to note is that although biotin is included in many cosmetic creams, hair masks, and other over-the-counter beauty products, it appears to be more effective when ingested/consumed rather than applied topically.
4. Protects Brain Function and Fights Cognitive Decline
Biotin benefits nervous system health due to its role in nerve signaling and neurotransmitter activity. Together, B vitamins affect memory function and ward off age-related cognitive impairment, such as Alzheimer's disease or neurodegenerative diseases such as dementia.
Due to their role in the synthesis of hormones associated with mood regulation, B vitamins like vitamin B7 help maintain a positive mindset, boost energy and improve focus.
5. Helps Maintain a Healthy Cardiovascular System
B vitamins like vitamin B7 play a role in preventing common causes of heart disease, including inflammation, atherosclerosis (or plaque buildup in arteries), heart attack and stroke.
According to some studies, vitamin B7 and chromium together can help improve cholesterol levels. Vitamin B7 has been shown to have the positive effect of increasing "good" HDL cholesterol while helping to lower "bad" LDL cholesterol and triglyceride levels.
This is especially true for diabetics who are prone to heart disease.
6. Supports Thyroid and Adrenal Function
B vitamins such as vitamin B7/biotin are necessary for proper thyroid activity and to prevent adrenal fatigue. The thyroid gland and adrenal glands are the "master" glands responsible for many bodily states, including hunger, sleep, pain perception, mood, and energy.
A deficiency of B vitamins can lead to thyroid and adrenal complications, which can produce many negative symptoms such as fatigue, weight gain or loss, trouble sleeping, and more.
That being said, there is evidence that taking very high doses of biotin can cause incorrect results on various thyroid/endocrine lab tests, so it is important to work with your doctor if you have a history of thyroid dysfunction.
7. Need to build and repair tissue and muscle
The benefits of biotin include aiding in the growth and maintenance of body tissue, including helping to repair and build muscle. When tissue or muscle is broken down, B vitamins such as Vitamin B7 Biotin restore muscle and tissue strength to promote growth.
B vitamins also help reduce inflammation that can lead to muscle or joint pain, pain, or difficulty moving. What's more, a deficiency of vitamin B7 and other B vitamins can stunt growth and lead to stunted fetal and infant development.
This is one reason why getting enough vitamin B7/biotin and all other B vitamins is critical during pregnancy.
biotin deficiency
As mentioned above, biotin deficiency is rare, but it can happen. Dry, irritated skin, brittle or thinning hair, lack of energy or chronic fatigue, or digestive and intestinal problems are all possible signs that you may not be getting enough biotin.
According to an article published in the American Journal of Clinical Nutrition, some of the root causes of biotin deficiency include:
Pregnant
long-term use of certain antiepileptic drugs
excessive drinking
Consume lots of raw egg whites
smokes
long-term use of antibiotics
Intestinal malabsorption problems or serious digestive disorders, such as Crohn's disease, celiac disease, or leaky gut syndrome
Drug interactions can also lower biotin levels in the body. Certain medications—including the skin medication isotretinoin (Accutane), which is used to treat acne—may decrease the activity of vitamin B7. Unusually high doses of other B vitamins (such as pantothenic acid) can also lower vitamin B7 biotin levels.
Vitamin B7 levels may also be affected if someone is taking anti-epileptic drugs or oral antibiotics, or if they have a digestive disorder known to disrupt normal levels of gut bacteria.
Supplementary dosage
Most healthy adults meet their biotin needs through a balanced diet. Keep in mind that in supplement form, common biotin doses range from 1,000 micrograms to 10,000 micrograms, which is well above your daily recommended value, or the amount considered an "adequate intake."
Due to lack of sufficient evidence, no "recommended daily intake" (RDA or RDI) for biotin has been established. According to the National Institutes of Health, "adequate intakes" (levels assumed to ensure nutritional adequacy) for different age groups to reap the benefits of biotin are as follows:
5 micrograms per day for infants
Infants 7 months to 3 years 6-8 micrograms per day
Children 4-13 years old 12-20 micrograms per day
Teens 25 micrograms
Adults 30 micrograms for men and women over 19 years of age
30 mg for pregnant women, 35 mg for lactating women
How much biotin should you take for hair growth? The appropriate dose depends on several factors, including your age and whether you are biotin deficient.
When it comes to the benefits of using biotin for hair loss/growth promotion, you can start by taking 1,0000 micrograms of biotin per day and increase the amount of biotin in your food intake throughout the day. The general recommendation is to try to gradually increase your intake to about 2.5 to 3 mg (or 2,500 to 3,000 mcg) per day, which will meet your needs, and then add some more.
If you want to try biotin supplements, start with smaller doses and gradually increase if you notice positive changes. Remember, not all types are created equal.
To get the most biotin benefits, buy a high-quality multivitamin or supplement product that's made from real food sources and contains no fillers or toxins to get the most benefit. These are made by combining different synergistic nutrients so your body recognizes vitamins and minerals and can use them in a synergistic way—similar to how they appear in food sources.
Risks and Side Effects
Are there any side effects of taking biotin? Biotin side effects are rare because this vitamin (like other B vitamins) is water soluble, which means it travels in the blood and any excess or unused amounts present in the body pass through the urine discharge.
As a result, the body does not accumulate biotin reserves and it is difficult to consume too much or reach toxic levels.
Few side effects have been reported at doses less than 10 mg per day. Therefore, taking biotin pills or supplements is considered safe when doses are within the recommended amounts.
That being said, mild adverse effects such as indigestion, nausea, cramping, or diarrhea may occur. If someone takes very high doses for an extended period of time, they may experience biotin overdose symptoms such as a rash, decreased vitamin C and B6 levels, and increased blood sugar levels.
Bottom line? As with all B vitamins, very high doses of vitamins from supplements can affect other people's doses, so it is always recommended that you only take the recommended dose unless otherwise advised by your healthcare professional.
final thoughts
Biotin, also known as vitamin B7, is a water-soluble vitamin that is part of the vitamin B complex - a group of key nutrients needed for healthy metabolic, neurological, digestive and cardiovascular function.
Biotin benefits include supporting your metabolism, glucose tolerance, heart health, muscle and tissue, and skin and hair health.
Does it work for hair growth? Limited research shows that this vitamin helps reduce alopecia (hair loss) in adults and improves protein synthesis and the basic structure of keratin, the protein that makes up hair, skin, and nails, among other biotin benefits.
Vitamin B7 deficiency is rare because it is found in many common foods such as meat, fish, cheese, beans, nuts, eggs, and more. In supplement form, the recommended dosage range is about 1 mg to 3 mg (or 1,000 to 3,000 micrograms) per day, which will meet your daily needs and then some.
What are the side effects? Side effects are rare, but when taken in very high doses, may include indigestion, rash, decreased vitamin C and B6 levels, and increased blood sugar levels.
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