Biotin1, which can also be called vitamin B7, is an important vitamin that is part of the B Complex. Because it is water-soluble, the body cannot store it and requires its constant production and intake.

Benefits of Biotin

Its benefits are numerous, as it helps the body convert nutrients into energy, and one of the most well-known is to maintain the health of hair, nails, and skin. In the past, it was called “Coenzyme R” and “Vitamin H,” which comes from the German words “Haar” (Hair) and “Haut” (Skin).

Biotin: What Is It For?

Biotin serves to improve the metabolism of macronutrients during digestion, as it is part of the functioning of various enzymes in the body known as carboxylases2. These enzymes activate the production, for example, of fatty acids and glucose (gluconeogenesis), from the breakdown of important amino acids such as leucine.

Thus, biotin is fundamentally involved in energy production, participating in the metabolism of carbohydrates, fats, and proteins we eat, which are broken down into smaller nutrients and can finally be absorbed by the body.

In addition, the benefits of vitamin B7 support the heart and circulatory system, because it helps reduce triglycerides, which are harmful elements in circulation, and consequently lowers “bad” cholesterol and increases the “good” (HDL): which means a reduction in the risks of hypertension and arteriosclerosis.

Biotin is considered important in the production of myelin3, which is a protective covering of the nerve fibers in the eyes, brain, and spinal cord. People with Multiple Sclerosis (MS), an autoimmune disease, experience progressive destruction of myelin, and so biotin may help regenerate this tissue.

There is already research proving that high doses of biotin produce clinical improvement in patients with Multiple Sclerosis. Bone marrow and other nerve cells can grow or be repaired with biotin intake.

Muscle mass gain is likewise promoted by biotin, especially when there is damage to muscles that need repair – after long periods of strength training, for example. Enzymes containing biotin are responsible for protein synthesis, which is needed for muscle growth.

Blood Sugar Regulation

Another benefit of biotin is regulating blood sugar levels – glucose – in the body. With this stability, when enzymes function well, biotin prevents glucose from becoming scarce or excessive, balancing insulin levels and insulin sensitivity. This is how Type 2 Diabetes can be prevented. However, for this, a minimally balanced diet is also needed, without excessive sugar intake.

To demonstrate this benefit, some controlled studies in diabetics indicated that biotin supplements together with the mineral chromium can help treat some people with Type 2 Diabetes, because, compared to healthy individuals, patients with Type 2 Diabetes may lack biotin in the body.

Biotin During Pregnancy and Breastfeeding

During pregnancy and breastfeeding, biotin is also a very important component, as there is an increased need for vitamin B7. It is estimated that up to half of pregnant women may have a slight biotin deficiency, but this does not always produce noticeable symptoms.

The hypothesis is that this deficiency occurs because biotin is metabolized more rapidly in the body during pregnancy. And this could interfere with fetal development, which is why many pregnant women are prescribed B Complex supplementation by their doctors. And, finally, one of the first known benefits of biotin is the strengthening of nails and hair.

Biotin for Hair and Nails

Brittle nails are those that easily crack, peel, or chip. It is estimated that this condition affects about 20% of the world population, not necessarily due to lack of biotin, but the vitamin often helps to reverse the situation.

Some studies have already been carried out in which at least 25% of participants with fragile nails who received biotin supplementation showed improvement after at least 5 weeks of treatment. In the case of hair, the mechanism is the same: vitamin B7 deficiency can lead to hair loss, although there are few studies on this.

Biotin Deficiency

Biotin deficiency can also affect skin health, causing seborrheic dermatitis and symptoms such as redness and scaly skin rashes, which can be reversed with a diet rich in biotin. The hypothesis is that this benefit for skin, nails, and hair is related to the breakdown of fats provided by biotin, but there is as yet no scientific evidence.

Sources and Biotin Supplementation

Biotin is found in many foods, so it is difficult to need supplementation with vitamin B7, or compounded biotin. But it may be recommended to improve the health of certain risk groups, such as pregnant women, athletes, and the elderly.

There are also rarer cases of hereditary biotin disease, in which biotin supplementation is extremely necessary. The best biotin supplement is taken orally, because skin and hair ointments and gels generally do not have an effect.

Main Foods

Intestinal probiotic bacteria are able to produce biotin, and we can also find it in various foods. The main sources of biotin are:

  • Fish
  • Beef Liver
  • Egg Yolk
  • Milk
  • Brown Rice
  • Potatoes

You can also find it in other foods such as: soybeans, oats, nuts, spinach, broccoli, cauliflower, and bananas.

Important: Egg whites should always be cooked or fried to deactivate the protein avidin, which prevents the absorption of biotin.

Recommended daily intake

The generally recommended daily intake of biotin is 5 mcg for children and 30 mcg for adults. For women who are pregnant or breastfeeding, this amount can increase to 35 mcg per day.

Biotin deficiency is not very common, since bacteria and diet normally provide enough for the body’s needs. As for weight, biotin does not cause weight gain, not even as a supplement. As it is a vitamin, it contains no calories. Biotin may even support weight loss if included in a balanced diet.

See Also: What Are the Benefits of Tribulus Terrestris?

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