The Health Benefits of Biotin
What is biotin?
Biotin is one of the B-vitamins, also known as vitamin B7. It’s also called coenzyme R or vitamin H. Biotin is water-soluble vitamin, which means the body doesn't store it. Biotin has many important functions in the body, helps body convert food into energy. Biotin is especially important during pregnancy and breastfeeding and important for the health of your hair, skin and nails.
How does it work?
Biotin is an important component of enzymes in the body that break down certain substances like fats, carbohydrates, and others. It’s necessary for the function of several enzymes known as carboxylases, These biotin-containing enzymes participate in important metabolic pathways, such as the production of glucose and fatty acids.
Benefits:
Biotin has a range of possible benefits, as it’s commonly keep skin, hair, eyes, liver, and nervous system healthy and regulate blood sugar. it’s also a crucial nutrient during pregnancy, as it’s important for embryonic growth.
Macronutrient metabolism
Biotin assists in energy production. It supports a number of enzymes involved in the metabolism of carbs, fats, and protein.
Brittle Nails
Brittle nails is a common condition, estimated to affect around 20 percent of the world's population. Biotin may benefit brittle nails, improve nail thickness, reduce nail splitting and strengthen the nails.
Hair health
Biotin is associated with increased hair growth, healthier and stronger hair.
Pregnancy and breastfeeding
Biotin is important during pregnancy and breastfeeding. If you're pregnant or breastfeeding, your biotin requirements may go up. It has been estimated that up to 50% of pregnant women may develop a mild biotin deficiency. Deficiencies are thought to occur due to the faster biotin breakdown within the body during pregnancy.
Reduced blood sugar in people with diabetes
Some evidence shows biotin concentrations in blood may be lower in people with diabetes, compared to healthy individuals. When combined with chromium, biotin may help lower blood sugar levels in people with type 2 diabetes.
Skin health
Biotin's role in skin health may be related to its effect on fat metabolism, which is important for the skin and may be impaired when biotin is lacking. Studies suggest that biotin deficiency may sometimes cause a skin disorder called seborrheic dermatitis, also known as cradle cap.
Multiple sclerosis
Multiple sclerosis (MS) is an autoimmune disease. In MS, the protective covering of nerve fibers in the brain, spinal cord and eyes is damaged or destroyed. This protective sheath is called myelin, and biotin is thought to be an important factor in producing it. High biotin doses hold promise for treating multiple sclerosis, a serious disease that affects the central nervous system.
Biotin deficiency:
Taking biotin can help treat low blood levels of biotin. It can also prevent blood levels of biotin from becoming too low. Low blood levels of biotin can cause thinning of the hair and rash around the eyes, nose, and mouth. Other symptoms include depression, lack of interest and tingling in the arms and legs. Low biotin levels can occur in people who are pregnant, who are malnourished, who have undergone rapid weight loss, or who have a specific inherited condition.
Natural sources of biotin:
Biotin is found in a wide variety of foods, foods that are particularly good sources include: egg yolk, organ meats (liver, kidney), nuts, like almonds, peanuts, pecans, and walnuts, nut butters, soybeans and other legumes, whole grains and cereals, cauliflower, bananas and mushrooms.
Because food-processing techniques like cooking can render biotin ineffective, raw or less-processed versions of these foods contain more active biotin.
It’s always best to get nutrients from natural sources. If you’re unable to get enough biotin naturally, a supplement may be suggested by your doctor.
Safety:
Biotin is a water-soluble vitamin, excess amounts are excreted in urine.
Biotin appears very safe, even at extremely high doses. There are no known side effects of supplementing with biotin. Even mega doses of up to 300 milligrams (mg) daily to treat multiple sclerosis have not led to adverse side effects.
Dosage:
Because Biotin is a water-soluble, extra biotin will simply pass through your body when you urinate.
The estimated safe and adequate dietary intake of biotin for adults is 30-100 mcg. To promote stronger nails and healthy hair, a typical dosage range is 1,000 to 3,000 mcg per day. In the treatment of seborrheic dermatitis, the dosage to administer to nursing mothers is 3,000 mcg twice daily. For infants not being breast-fed, an effective dosage is estimated to be 100-300 mcg daily. In the treatment of diabetes and diabetic neuropathy, dosages of 4 to 8 mg twice daily have been used successfully.
Patients being treated for angina or thyroid disease taking dosages greater than 10 mg daily should be monitored carefully.
Biotin is extremely safe and no side effects have ever been reported with biotin supplementation.
As far as negative interactions, the biggest one is the problem with antibiotics. Since antibiotics may decrease biotin levels due to destruction of biotin-producing bacteria in the intestines, it is important to utilize probiotics during antibiotic use and supplement with at least the recommended dietary intake (RDI) for biotin. Alcohol also inhibits the absorption and utilization of biotin.
As for some positive interactions, biotin works synergistically with other B-vitamins as well as coenzyme Q10 and carnitine.
References:
1- https://www.medicalnewstoday.com/articles/318724.php#takeaway
2- https://www.healthline.com/health/the-benefits-of-biotin#takeaway
3- https://www.webmd.com/vitamins/ai/ingredientmono-313/biotin