Biotin benefits are countless. Biotin, or vitamin H, is one of the B vitamins that help the body convert food into energy.
Vitamin B-7 is another name for biotin. This vitamin creates fatty acids and glucose. It also helps in the metabolism of carbohydrates and amino acids and helps in breaking down fat in the body. These functions make biotin an important part of the energy production that the body needs.
Vitamin B7 is found in various foods and drinks, including cow milk, carrots, salmon, and some nuts. Also, Biotin is taken in a form of supplements if necessary. The recommended daily dose is 30 micrograms. However, taking biotin supplements is only recommended on a doctor’s recommendation.
The term “biotin” comes from the ancient Greek word “biotos”, which means “life” or “food”. B vitamins, especially biotin, keep your skin, hair, eyes, liver, and nervous system healthy. Biotin is also an important source of nutrients during pregnancy as it is important for embryo growth. Usually, people get their biotin from healthy food, however, there are some claims that that the excess of biotin can control blood sugar, maintain healthy hair and skin, and help pregnant women have healthier delivery. How Much Biotin is Enough, Where Can I Get It, and What Can It Really Do For You?
Recommended daily allowance of Biotin
30 to 100 micrograms (mcg) of biotin per day is often recommended for teens and adults.
Since it is water-soluble, the extra biotin just passes through your body as you urinate. Whereas many people can tolerate biotin in a form of dietary supplements, some of them report insignificant side effects such as mild nausea and digestive issues. There are no known signs of toxicity related to excess biotin received from food and not from additional supplements.
Supplements containing biotin and diabetes
Some scientific studies, including laboratory tests on animals, show that patients with type 2 diabetes may benefit from taking biotin supplements, which help regulate blood sugar levels. However, studies to date are inconclusive.
According to another animal study, biotin may help prevent kidney damage in people with type 1 insulin-dependent diabetes. Again, more research is needed to confirm this.
Biotin benefits for Healthy hair, skin, and nails?
While biotin benefits are countless, biotin deficiencies are rare. However, because people who are undersupplied with biotin often manifest symptoms of hair loss or skin rash, some physicians suggest increasing your intake.
However, the National Institutes of Health reports that there is insufficient data to justify a recommendation for supplementation.
Biotin benefits for fetal development
Although rare, pregnant women may be deficient in biotin. To help promote your baby’s health, take a prenatal vitamin that contains biotin and folic acid during pregnancy. However, high doses of biotin can be dangerous for a child, so additional biotin supplementation is not recommended.
Natural sources of biotin
Biotin can also be found in many foods, including:
• egg yolk
• offal (liver, kidneys)
• Nuts, such as almonds, peanuts, pecans, and walnuts
• peanut butter
• soybeans and other legumes
• whole grains and grains
Because food processing techniques such as cooking can render biotin ineffective, raw or less processed versions of this food contain more active biotin.
Always try to get necessary nutrients from natural sources and healthy foods. If you can’t get enough biotin naturally, your doctor may suggest a supplement. Remember that supplements are not monitored by the FDA for safety, purity, dosage, or quality, so check your brands before purchasing.
Benefits of Biotin
Biotin benefits related to the fact that biotin is an important source for creating energy and maintaining the function of your body as a whole. Similar to all other vitamins, your body needs Vitamin B7 to stay fit. There are several systems that biotin helps in staying healthy. Some of them include your liver, nervous system, hair, eyes, etc.
Vitamin H is essential and effective for healing some medical ailments. Some of these conditions include:
• Blood sugar control Trusted source in obese patients with diabetes (when combined with chromium picolinate)
Many folks are certain that consumption of biotin supplements will improve hair and nails. Nevertheless, at this time we have not enough medical evidence that this is true. More research is needed on these possible biotin benefits.
Side effects from Biotin
Although available as a supplement, biotin is something you should only take if your doctor advises you to. The majority of people consume enough Vitamin B7 from a regular healthy diet.
Before taking biotin, talk to your doctor about any other medications you are taking and any medical conditions you have. Vitamins and supplements can have a negative effect on certain medications and medical conditions.
There are currently no known unwanted side effects of biotin when taken as prescribed by a doctor or through normal food intake.
There are some instances where certain dietary or other habits have caused biotin deficiency. Trusted studies have shown that women who smoke can increase the metabolism of biotin in their bodies and cause deficiency.
Another Indian lab-based case showed that regular consumption of raw eggs – especially egg whites – can also create a biotin deficiency. In this case, the deficiency caused a condition called weakness in the biotin-sensitive limbs. This condition mimics quadriplegia.
Regular consumption of raw egg proteins was used in another study that found it resulted in a biotin deficiency as well.
Common symptoms of a biotin deficiency include:
- hair loss or thinning
- high cholesterol
- skin rash
- heart problems
What happens if you take too much biotin?
Any amount that exceeds the recommended doses considered an overdose. The recommended amount of Vitamin B7 aka Biotin includes what you naturally get from foods.
There are cases that show negative health effects for some people who take too many biotin supplements and get too much biotin. You do not need to take biotin supplements unless directed by your doctor.
High amounts of biotin can lead to false-positive laboratory tests for thyroid disease.
Conclusion on biotin benefits
While biotin is essential for the body to function normally, and supplements can help pregnant women and some diabetics, there is still insufficient data to justify supplementation or claims for healthy hair, skin, or nails.
With that in mind, it’s always a good idea to eat a balanced, healthy diet consisting of unprocessed or minimally processed foods for optimal health.
Your body produces enough biotin on its own through your daily food intake. Don’t take biotin supplements without a recommendation from your primary physician. Only in rare health conditions, people need additional biotin supplements on a regular basis. This can be determined by a doctor.
Supplements are not monitored by the U.S. Food and Drug Administration for purity or safety, so it’s important to buy from a manufacturer you trust.
There isn’t enough research yet to determine all the side effects of taking too much biotin. However, there are case studies showing that some of the possible effects can be serious. If you feel you need to take biotin supplements, you should always consult a doctor first.