What is Biotin?
Biotin or B vitamin is an essential nutrient that is naturally present in certain foods and also available in a dietary supplement.
Also, Vitamin H is basically a co-enzyme that is required for protein, sugar, or fat synthesis in our body.
Also helps to regulate signals sent by cells and the activity of genes, which is essential for hair, skin, and during pregnancy.
Biotin has many other health benefits or uses on certain health issues which include:
- Decrease insulin resistance and nerve symptoms related to type II diabetes.
- use on hepatitis
- depression, anxiety
- cradle cap
- a doctor may recommend biotin for a pregnant lady
In a diabetes person insulin production is completely stopped (insulin is a hormone made in our pancreas, which helps the body to maintain body sugar levels).
Is Biotin Promote healthy hair, nails, and skin?
Biotin is well popular for promoting healthy hair, skin, and brittle nails.
It plays a vital role in helping enzymes to break down fats, carbs, and proteins in food.
Although lack of biotin can lead to hair loss, skin, and nail issues, with other health issues.
Biotin deficiency is rare and severe biotin deficiency in healthy people eating a normal mixed diet has never been reported (1).
Is really work with healthy hair?
It is alternative medicine used in the management and treatment of pathological hair conditions (2)
Which become the new trend for consumers wishing to have longer, healthier hair and nails.
Research has shown that biotin specifically, keratin production, explains its contribution to healthy nail and hair growth.
In 3 reported case studies of uncombable hair, the syndrome was included, and results showed improvement in hair quality after a few months of biotin treatment.
There is weak and limited evidence to claim that biotin alone for growth prevents hair loss is slightly strong (5).
There is high evidence that shows its positive effect, while there is also low evidence that shows its negative effect on hair.
Promote skin health
It is often recommended that biotin supplements promote skin and brittle nails (6).
Studies found that 3–5 mg/day of biotin in children with uncombable hair syndrome significantly improved hair health after 3–4 months.
Keratin is responsible for skin, and nails, biotin is known to play a role in building the keratin infrastructure too.
Biotin for nails
Biotin is able to help to split, peel, or break nails due to the keratin it is able to build. Vogue. in say.
In a study, where 2.5 mg of Biotin daily for 5.5 months in 45 patients with thin and brittle nails, resulted in firmer and harder fingernails in 41 patients about 91%.
In one more study where 22 women with brittle, splitting or soft nails were 2.5 mg/day for 6-15 months included.
Results, 8 patients with brittle nails, showed nail thickness increase by 25%. Other 14 patients showed nail thickness by 7% (8).
A 2022 report showed that there have been no trials supporting the claims of using supplements to improve hair quality and nails.
Supplement and food which is a better choice?
There are many studies showing that both have good health effects, but is supplements contain more adverse effects than foods?
Biotin supplements are often glamorized as a treatment for hair loss and to promote healthy hair, skin, and nails.
If you choose a biotin Dietary Supplement?
If there is biotin deficiency then there will be brittle nails and hair fall (9).
So it is very safe to take biotin supplements because it is also produced in our body naturally.
Human studies did not show any adverse effects of high biotin intake (10).
But there is some condition where you should avoid it which include:
- During any medication intake, it can interact with certain medications.
- while pregnant
- many other health issues it is not considered
So make sure to consult, your doctor first before consuming, it may interact with health issues, and may increase illness.
NOTE: However, an Overdose of biotin may lead to signs and symptoms (9) including:
- excessive thirst
- Pleural fluid eosinophilia (a life-threatening condition, may occur) but in rare cases.
Adequate intake of biotin on a daily basis has not been seen to have any adverse health effects.
If biotin supplements through food?
Yes, food is the primary source of biotin intake, which has no side effects. but some people have allergies to certain foods
There is much food that is rich in biotin or a natural way which includes:
- sunflower seeds
- sweet potato
- salmon fish
- cheddar cheese
- Whole wheat bread
- green vegetables like broccoli, spinach
- alcoholic beverages but in limit
- Stays within your daily calorie needs
Uses and recommended amount
Biotin may be effective in treating a certain medical condition or may use in health conditions including:
- Manage diabetes
- hypoglycemia (a condition where blood sugar level goes lower than the standard range)
- during pregnancy
- hyperlipidemia (a condition where the blood contains too much fat such as cholesterol and triglycerides)
NOTE: The adequate amount for men and women 19 years and older and for pregnant ladies is 30 mg/daily.
However, lactating women need 35 g/daily.
Biotin (B7 or vitamin H) is a water-soluble vitamin, which has become the new trend for promoting the growth of hair and nails.
Its recommendations for biotin intake range from 5 ug to 35 ugs per day, depending on the condition.