The Benefits of Biotin

Biotin

Biotin, or Vitamin B7, is often called the “beauty vitamin” because of its role in maintaining healthy hair, skin, and nails. It also plays an important role in metabolism by helping the body break down fats, proteins, and carbohydrates into energy. Biotin supports cell growth and is essential for maintaining the health of tissues, making it a key nutrient for radiant skin and strong hair.

Key Highlights

• Promotes healthy hair, skin, and nails
• Supporting healthy bacteria to support mental health
• Supports energy metabolism
• Aids in cell growth
• Supports tissue health

Biochemistry Timeline

By 12 weeks, improvements in hair, skin and nails can be seen, however full benefits can be observed between 3-6 months.

What is Biotin?

Originally called vitamin H, Biotin was isolated in pure form in 1936. Now it’s a member of the ‘B vitamin empire’ known as the B-Complex vitamins. Biotin is water soluble and enables our bodies to convert the nutrients we eat through food into fuel to keep us going!

The requirement of biotin for health was shown in an experiment that included the prolonged consumption of raw egg whites. Egg white contains a specific protein, avidin, that combines with biotin preventing its absorption and caused deficiency associated health concerns.

The most biotin abundant foods are egg yolks, legumes like peas, beans, and lentils, nuts and seeds, liver, sweet potatoes, mushrooms, bananas and broccoli.

The Amazing Benefits of Biotin:

Metabolism

Working in synergy with the B vitamin family it aids the conversion of carbohydrates into glucose yielding energy metabolism. Biotin plays a key role in glucose metabolism giving it the ability to regulate blood sugar which impacts energy levels. Some research has pointed towards its capability to even reduce blood sugar levels in some people with Type 2 diabetes.

Mood Boosting

Biotin converts fatty acids into amino acids necessary for peak brain function. A biotin deficiency could lead to general fatigue and a serious energy dips leading to low mood which can exacerbate anxiety. Healthy levels of biotin can therefore have the opposite effect - promoting energy and positive mood.

Gut Health

It is well documented that an unhealthy gut can contribute to poor mental health. Along with B5 and vitamin C, recent research has pointed towards the importance of biotin for the growth of healthy gut bacteria Lactobacillus helveticus which is known to aid gut balance and stability.

Neurological Health

Myelin is the protective cover around the nerve fibres in the spinal cord, eyes, and brain and protects the nervous system. Recent research reveals that biotin supports the health of myelin sheaths supporting neurological health.

Researchers believe that biotin plays an important role in the health of myelin, which protects parts of the nervous system. Multiple sclerosis is a condition that destroys these myelin sheaths around your neurons, which leads to nervous system breakdown and severe pain and so supplementation may play an important role in supporting this disease.

Hair Health

Biotin contributes to many important functions that are essential for healthy skin, hair, eyes, mouth, and liver. Research has shown that some with thinning hair may benefit from biotin’s nourishing properties. Those with biotin deficiency often show symptoms of hair loss or skin rashes. Healthy skin is abundant with zinc and biotin is essential for maintaining this source of crucial zinc. It is also thought that biotin may influence skin health through its role in fatty acid metabolism.

Joints

Research on the effects of biotin specifically on joint and bone health is limited, as biotin is more commonly studied for its role in metabolism, hair, skin, and nail health. However, biotin indirectly contributes to overall bone health through its involvement in various metabolic processes.

A Biotin deficiency has been shown to increase the inflammatory response of Dendric cells in the immune system, something that is observed in many diseases including rheumatoid arthritis.

Some studies have explored the effects of biotin supplementation on conditions like brittle nails and hair loss, which may have implications for overall health and potentially joint and bone health indirectly. However, more research is needed to fully understand the potential role of biotin in promoting joint and bone health specifically.

Summary

Biotin (Vitamin B7) is known as the “beauty vitamin” for its role in maintaining healthy hair, skin, and nails. It supports energy metabolism by converting nutrients into fuel and aids cell growth and tissue health. Biotin also promotes gut health, which is linked to mood regulation, and may protect the nervous system by supporting myelin sheaths. While typically safe, biotin can interfere with certain lab tests. The recommended daily intake for adults ranges from 30 to 100 micrograms, and improvements in hair, skin, and nails may take 3 to 6 months to be noticeable.

FAQs

How much biotin should I take daily? The recommended daily intake of biotin varies by age and health status, but for adults, it typically ranges from 30 to 100 micrograms (mcg) per day. Some supplements contain higher doses for specific benefits, but it’s best to consult a healthcare provider before taking high doses.

Are there any side effects of taking biotin? Biotin is generally considered safe, even at higher doses, as it is water-soluble and excess amounts are excreted in urine. However, some individuals may experience mild side effects like nausea, digestive upset, or skin rashes. Always consult a healthcare provider if you experience any adverse effects.

Can biotin interact with medications? Biotin can interfere with certain lab tests, particularly those measuring hormone levels and thyroid function, potentially leading to inaccurate results. It’s important to inform your healthcare provider about biotin supplementation before undergoing any tests. Always consult a healthcare professional regarding potential interactions with medications.

Research:

1. Kennedy D. O. (2016). B Vitamins and the Brain: Mechanisms, Dose and Efficacy–A Review. Nutrients, 8(2), 68.
2. Ogawa, Y., Kinoshita, M., Shimada, S., & Kawamura, T. (2018). Zinc and Skin Disorders. Nutrients, 10(2), 199.
3. Ogawa, Y., Kinoshita, M., Sato, T., Shimada, S., & Kawamura, T. (2019). Biotin Is Required for the Zinc Homeostasis in the Skin. Nutrients, 11(4), 919.
4. Geohas, J., Daly, A., Juturu, V., Finch, M., & Komorowski, J. R. (2007). Chromium picolinate and biotin combination reduces atherogenic index of plasma in patients with type 2 diabetes mellitus: a placebo-controlled, double-blinded, randomized clinical trial. The American journal of the medical sciences, 333(3), 145–153.
5. Taverniti, V., & Guglielmetti, S. (2012). Health-Promoting Properties of Lactobacillus helveticus. Frontiers in microbiology, 3, 392.
6. Yao, C., Chou, J., Wang, T., Zhao, H., & Zhang, B. (2018). Pantothenic Acid, Vitamin C, and Biotin Play Important Roles in the Growth of Lactobacillus helveticus. Frontiers in microbiology, 9, 1194.
7. Ablon, G. (2015). A 3-Month, Randomized, Double-Blind, Placebo-Controlled Study Evaluating the Ability of an Extra-Strength Marine Protein Supplement to Promote Hair Growth and Decrease Shedding in Women with Self-Perceived Thinning Hair. Dermatology Research and Practice, 2015 (1), 841570.
8. Glynis A. (2012). A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair. The Journal of clinical and aesthetic dermatology, 5(11), 28–34.
9. Agrawal, S., Agrawal, A., & Said, H. M. (2016). Biotin deficiency enhances the inflammatory response of human dendritic cells. American journal of physiology. Cell physiology, 311(3), C386–C391.
10. Sedel, F., Bernard, D., Mock, D. M., & Tourbah, A. (2016). Targeting demyelination and virtual hypoxia with high-dose biotin as a treatment for progressive multiple sclerosis. Neuropharmacology, 110(Pt B), 644–653.