Health Benefits of Biotin

What does biotin do for the body?

Biotin is used for many important processes in your body every day. As one of the eight B vitamins, it is involved in many body functions that are important for life.

Biotin does a lot for your body such as:

• Breaking down macronutrients: Carbohydrates, fats, and proteins are broken down with the help of biotin, which ensures your body uses the nutrients from them.
• Supporting enzyme function: Playing a role in glucose and fat formation. It helps important enzymes named carboxylases to produce glucose and fatty acids
• Supporting tissue growth: This nutrient helps DNA replication and cell division, which are important for repair and health
• Health of the nervous system: Vitamin B supports healthy nerve function and the protection of the nerve sheath

Unlike fat-soluble nutrients, biotin is soluble in water, so your body can’t keep it. As the body can’t hold onto any surplus biotin, it’s important to consume biotin every day through your food to keep the needed amounts inside.

Health Benefits of Biotin

Health Benefits of Biotin

a. Promotes healthy growth of hair, skin, and nails

People call biotin a beauty vitamin because it helps with healthy hair, skin, and nails. The vitamin takes part in making keratin, a protein that helps build and shape these tissues.

If biotin levels are right for you, it can support your nails, make your skin healthier-looking, and make your hair more resilient.

Biotin is key for energy release from food and maintaining healthy hair, skin, and nails. While deficiency is rare, adequate intake is vital. Dr. Carrie Ruxton, PhD

Whilst there is not much scientific proof for cosmetic and biotin benefits in individuals without deficiency, those with biotin deficiency generally improve a lot after supplementation.

b. Helps the body use food and create energy.

Biotin is essential for your body turning the food you eat into energy. The vitamin works with many main enzymes in metabolic pathways which is important for making sure the body gets enough energy.

Biotin is responsible for the production of glucose from alternatives, the production of fatty acids and breaking down amino acids.

If biotin isn’t present in sufficient amounts, these processes don’t work as well which may cause fatigue and low energy.

Thanks to the vitamin, your body converts carbohydrates, fats, and proteins into the fuel your cells require for maintaining proper function. For this reason, biotin is key in helping you keep energy steady all day.

c. Helps during Pregnancy and Fetal Development

Decreasing tissue sensitivity to biotin is critical during pregnancy, as it important for the development of the embryo.

Research shows that approximately 50% of pregnant women in the United States may have at least a mild biotin deficiency, as the body breaks down the vitamin more rapidly during this time.

Getting enough biotin while pregnant is beneficial for the fetus’s normal growth of the nervous system. Biotin deficiency during pregnancy is rare, but even mild deficiency can cause problems for both the mother and baby.

Those who are pregnant are advised to consume food with biotin or take vitamins with biotin during pregnancy.

d. May Affect How Well the Body Controls Blood Sugar

Biotin research is revealing that it could help control blood sugar in those with diabetes. Some research found that combining biotin with chromium picolinate may enhance how the body uses glucose and lower blood sugar levels in those with type 2 diabetes.

Additional research is required to learn the complete effect biotin may have on blood sugar control. This does not suggest that diabetes is best controlled by adding only biotin to your diet.

A biotin supplement is meant to be used along with your usual medicines. Never take any action with your plan that changes from your healthcare provider’s advice.

e. May Support Nerve and Brain Health

Myelin protects nerve fibers and the presence of biotin in your diet helps to build myelin for the nerves. This explanation has interested scientists in testing biotin for treatment of neurological illnesses, primarily multiple sclerosis (MS).

Although Some suggest biotin improves nerve health and helps hold off some parts of neurological diseases, more research is needed to prove these benefits.

Certainly, vitamins aid nerve function, but only more research is needed to judge if they help treat some neurological problems.

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How You Can Spot a Biotin Deficiency?

Although biotin deficiency is not common for people who eat a balanced diet, it’s necessary to spot the warning signs if they happen. Often, symptoms appear slowly and can consist of:

• Hair loss (alopecia): The thinning or dropping out of hair, particularly strong on the scalp.
• Brittle nails: This is when your nails are so brittle that it is easy for them to split or tear apart anytime.
• Skin problems: Red, scaly patches develop around the eyes, nose, mouth and genital areas.
• Neurological symptoms: Some neurological symptoms are fatigue, depression, body tiredness, numbness and in serious situations, hallucinations or seizures

Groups more likely to have biotin deficiency are pregnant women (due to higher biotin use), those with genetic problems related to biotin, heavy drinkers, and those who normally eat large amounts of raw egg whites.

Raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption, though cooking eggs deactivates this protein. These groups get the most out of the biotin supplements' benefits.

How Much Biotin Do You Need?

The recommended daily intake of biotin varies by age and life stage, but most healthy adults need relatively small amounts to maintain optimal health. The Food and Drug Administration (FDA) has established the following daily recommendations:

Daily Biotin Requirements:

• Adults (19+ years): 30 micrograms (mcg)
• Pregnant women: 30 mcg
• Breastfeeding women: 35 mcg
• Adolescents (14-18 years): 25 mcg
• Children (9-13 years): 20 mcg

Most people easily meet these requirements through a balanced diet that includes a variety of whole foods. Since biotin is water-soluble, your body will naturally eliminate excess amounts through urine, making toxicity extremely rare.

However, this also means you need a consistent daily intake to maintain adequate levels, as your body cannot store biotin for future use.

Best Food Sources of Biotin

Biotin is naturally present in many common foods, making it relatively easy to meet your daily requirements through diet alone. The vitamin is found in both animal and plant-based foods, giving you plenty of options regardless of your dietary preferences.

Top Biotin-Rich Foods:

Animal Sources:

• Beef liver (3 oz cooked): 30.8 mcg (100% daily value)
• Egg yolks (1 whole egg): 10 mcg (33% daily value)
• Salmon (3 oz cooked): 5 mcg (17% daily value)
• Pork chops (3 oz): 3.8 mcg (13% daily value)
• Milk (1 cup, 2%): 0.3 mcg (1% daily value)

Plant Sources:

• Mushrooms (1 cup portabella): 11.1 mcg (37% daily value)
• Sweet potatoes (½ cup): 2.4 mcg (8% daily value)
• Sunflower seeds (¼ cup roasted): 2.6 mcg (9% daily value)
• Almonds (¼ cup roasted): 1.5 mcg (5% daily value)
• Walnuts (6 halves): 9.5 mcg (32% daily value)
• Bananas (½ cup): 0.2 mcg (1% daily value)

Other Good Sources:

• Nuts and nut butters
• Whole grains and cereals
• Legumes and soybeans
• Cauliflower
• Nutritional yeast

It’s important to know that both food processing and cooking can decrease biotin levels, so foods that are raw or only minimally cooked usually deliver more active biotin. Biotin supplement benefits in this case and thus is a convenient option.

Are Biotin Supplements Really Important for You?

So, is biotin good for you? Well, people on proper diets generally do not need biotin supplements. Your body is likely to get the biotin it needs from a normal diet. In some situations, individuals should speak to their doctor before using supplements.

It is very important to speak to a healthcare professional before you take biotin. They are able to assess what your health needs are, examine the supplements you are taking, and decide if any extra ones will help you.

Since supplements have less strict rules from the FDA than medications, you should trust famous brands and discuss their use with your healthcare professional beforehand.

How Safe is Biotin and What Side Effects Might it Have?

Taking biotin in excess of the recommended intake is still considered very safe by most. Water-solubility means that extra biotin in your body will be eliminated in urine.

Certain safety issues are very important:

• Low toxicity risk: There’s no record of toxicity, regardless of overdose. Patients with genetic biotin deficiencies have typically taken 200,000 mcg each day without feeling unwell.
• Potential lab test interference: When people take high amounts of biotin, laboratory tests for thyroid hormones, troponin (used after a heart attack) and vitamin D levels may be altered. Consequently, this may cause errors in diagnosing, leading to inappropriate decisions about treatment choices.
• Mild digestive effects: For some, moderate supplementation can cause issues such as nausea, upset digestion or mild stomach concerns, mainly while starting the initial stages.
• Consult a doctor: Talk to your healthcare team before any medical testing or procedures if you’re taking biotin supplements. Because everything is open, better results can be achieved and challenges with medical treatment are avoided.

To get a better understanding of side effects, take a look at this YouTube video by MsBeautyPhile on Biotin Supplement / Vitamin B7: Unexpected Side Effects. In the video, she explains that while biotin is often marketed for its ability to promote healthy hair, skin, and nails, it can actually have negative side effects if taken in high doses.