Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a key role in various bodily functions. It is necessary for the metabolism of carbohydrates, fats, and proteins and contributes to the health of the hair, skin, and nails.

What are the health benefits of biotin?

Biotin offers several health benefits. It supports healthy hair by promoting hair growth and preventing hair loss. It also helps maintain healthy skin by improving its appearance and preventing dryness and irritation. Additionally, biotin is involved in the synthesis of fatty acids and aids in maintaining a healthy metabolism.

Can biotin improve nail health?

Yes, biotin can contribute to better nail health. It strengthens brittle nails and reduces their susceptibility to breakage. Biotin helps improve the thickness and hardness of nails, promoting their overall health and appearance.

What are the dietary sources of biotin?

Biotin can be obtained from various dietary sources. Good sources of biotin include eggs, organ meats (liver, kidney), nuts, seeds, legumes, whole grains, and certain vegetables (such as sweet potatoes and spinach). Incorporating these foods into your diet can help ensure an adequate intake of biotin.

Are there any risks or side effects associated with biotin supplementation?

Biotin supplementation is generally considered safe and well-tolerated when taken within the recommended dosage range. However, excessive biotin intake can interfere with certain medical tests, leading to inaccurate results. It is always advisable to consult with a healthcare professional before starting any new supplements.

Is biotin beneficial for everyone?

Biotin is beneficial for individuals who may have a deficiency or require additional support for hair, skin, and nail health. However, it is important to note that most people obtain sufficient biotin through a balanced diet. Consult with a healthcare professional to determine if biotin supplementation is appropriate for your specific needs.

Everything You Need to Know About Biotin

by Rick Kaselj · Published September 28, 2021 · Updated December 10, 2024

Last updated on December 10th, 2024 at 05:31 pm

Also known as vitamin H, Biotin is one of the B complex vitamins that help your body convert food into energy. It helps keep your skin, hair, eyes, liver, and nervous system healthy. It is a crucial nutrient during pregnancy and essential for embryonic growth. The word “biotin” comes from the ancient Greek, ‘biotos,' which means ‘life.' Moreover, Biotin has health benefits as mentioned below.

Most people absorb it in their body requires by eating a healthy diet. However, with so many recent studies focusing on its positive impact on regulating blood sugar, promoting healthy hair, skin, and nails, and helping pregnant moms have healthier babies, it's only natural to wonder how much biotin is enough.

One of the Biotin Health Benefits helps maintain many of your body's major systems. Like other B vitamins, it helps your body use enzymes and carry nutrients throughout the body. In addition, it can provide many diverse health benefits.

Health Benefits Of Biotin

1. Diabetes Management

Studies show that biotin may help manage the symptoms of diabetes. It has been shown to help regulate blood sugar levels in some people with diabetes.

In addition, B vitamins promote healthy brain function. This can help manage neurological symptoms of diabetes, like neuropathy (damage or dysfunction of a nerve).

2. Hair Health

Biotin Health Benefits include biotin being well known for its positive effects on hair. Research also shows it improves hair health, including shine, volume, and scalp coverage in women experiencing hair thinning.

3. Improved Skin And Fingernails

Biotin is a versatile addition to your beauty routine. Research also shows that it can help improve skin hydration, smoothness, and appearance. In addition, some studies show that it can strengthen fingernails and make them grow faster.

4. Prenatal Care

Biotin Health Benefits are necessary for a healthy pregnancy. Studies show that a biotin deficiency, common among pregnant women, can lead to health issues in developing babies. Because of this, it can be found in most prenatal vitamins.

How Much Biotin Do You Need?

Between 30 and 100 micrograms (mcg) per day of it is the general recommendation for adolescents and adults. Because it's water-soluble, extra biotin will pass through your body when you urinate.

Biotin-Rich Foods

Cooked egg yolks
Oats
Wheat germ
White mushrooms
Spinach
Milk and Cheese
Pork
Carrot
Apple
Tomato
Beef
Chicken
Lettuce

Biotin Deficiency

In most cases, the biotin you get from your diet is enough for you to reap the health benefits it offers. However, its deficiencies are rare, and you may experience hair loss or a scaly red rash.

A biotin deficiency can occur in people who consume a lot of raw egg whites. That's because uncooked eggs contain avidin, a protein that blocks the absorption of biotin. Since it's produced in the intestines, people with inflammatory bowel disease or other conditions that disrupt the balance of intestinal bacteria may not be able to make enough biotin. Excessive alcohol use, cirrhosis, and congenital deficiency (biotinidase deficiency) may increase your need for biotin. In addition, several medications can create a deficiency. Be aware of beta-blockers, blood thinners, anticonvulsants, and retinoids.

Taking a supplement orally or via injection as one of the Biotin Health Benefits can treat and prevent low levels of biotin.

While most people can handle supplements, some report mild side effects like nausea and digestive issues. No known toxicity symptoms are associated with too much biotin; however, it is best to consult your healthcare provider if you have concerns.

Possible Side Effects

When taken orally, biotin is usually safe for most people (doses up to 300 mg daily for up to 6 months). It is more commonly used in lower amounts of 2.5 mg daily. When applied to the skin, It is generally safe for most people. Some cosmetic products have Biotin Health Benefits and can contain up to 0.6% biotin.

Learn even more about supplements that will help you become healthier. Click here for more information!

Rick Kaselj

Rick Kaselj MS, is a leading kinesiologist and injury specialist as well as co-creator of the best-selling Unlock Your Hip Flexors program. Rick creates exercise programs that help people heal injuries and eliminate pain, so they can go back to living a full, active, healthy life.