Biotin, also known as Vitamin H or Vitamin B7, is a water soluble vitamin from the Vitamin B family. Biotin is an essential vitamin to maintain and support hair and nail health. Plant-based sources of biotin include nuts (especially almonds and peanuts), seeds (sunflower seeds), legumes (soybeans), whole grains, and certain vegetables like sweet potatoes and spinach. In this blog we will understand everything about biotin.
What is the Recommended Dosage of Biotin
The recommended dosage of biotin is 30mcg to 100mcg per day (1).
Symptoms Of Biotin Deficiency
Biotin deficiency is rare, as the vitamin is found in a variety of foods, and the body's daily requirements are relatively low. However, when deficiency does occur, it can lead to various symptoms, including:
Hair loss: Biotin deficiency may cause hair thinning or loss.
Skin issues: Dermatitis, characterized by a red, scaly rash around the eyes, nose, mouth, and genital area, can occur.
Brittle nails: Biotin deficiency may result in brittle and easily breakable nails.
Neurological symptoms: Although rare, severe deficiency might lead to neurological symptoms such as depression, lethargy, hallucinations, and numbness or tingling in the extremities.
Muscle pain: Some individuals with biotin deficiency may experience muscle pain and cramps.
Benefits of Biotin
Helps Improve hair health
Biotin promotes hair health by supporting the production of keratin, a protein essential for hair structure. It aids in preventing hair loss, reducing brittleness, and promoting stronger, more resilient hair. Biotin's role in cell growth and its impact on hair follicles contribute to overall improvements in hair health.
Our hair is made of keratin. Keratin is a protein composed of 18 amino acids. Biotin helps the body in assimilation of amino acids which are then converted into keratin. By improving the keratin structure, biotin promotes healthy hair growth. It also works on regulating the hair growth cycle. Biotin acts as an oxygen carrier to cells & hair follicles, which improves blood circulation to scalp and follicles promoting hair growth
(2).
Helps improve nail health
Biotin enhances nail health by promoting the synthesis of keratin, a protein crucial for nail structure. It reduces brittleness, prevents splitting, and supports overall nail strength. Biotin's involvement in cellular processes contributes to the maintenance and development of healthy nails, leading to improved nail texture and resilience.
Helps improve skin health
Biotin contributes to skin health by supporting various cellular processes, promoting the formation of fatty acids crucial for skin function. It helps address conditions like dermatitis and contributes to a clear complexion. Biotin's involvement in cell growth and metabolism enhances overall skin health, promoting a healthy and vibrant appearance
(3).
Helps in energy metabolism
Biotin plays a key role in energy metabolism by acting as a cofactor for enzymes involved in the conversion of carbohydrates, fats, and proteins into usable energy. It facilitates critical reactions that enable the body to extract energy from these nutrients, supporting overall metabolic processes and providing essential fuel for cellular functions.
How The Body Uses Biotin?
Biotin is a water-soluble vitamin that readily dissolves in water and is transported through the bloodstream. The majority of biotin in the diet is quickly absorbed from the small intestines into the bloodstream. Once absorbed, biotin is distributed to various tissues through the bloodstream, participating in a range of physiological processes, including energy metabolism and skin health. Unlike fat-soluble vitamins, the body does not store large amounts of biotin. Regular intake is necessary to sustain its benefits. While the liver can retain small amounts, the majority is excreted through urine, highlighting the importance of daily consumption.
Nutrients Affecting Biotin Absorption
The efficiency of biotin absorption can be influenced by the presence of other nutrients in your diet. Specific proteins may either facilitate or hinder biotin absorption. Maintaining a well-rounded diet that includes a variety of nutrients is essential to maximize biotin intake and enhance its utilization in the body.
In addition to proteins, minerals such as magnesium and calcium play a role in biotin absorption. Magnesium serves as a co-factor for enzymes involved in biotin metabolism, while an excess of calcium can impede its absorption.
Conclusion
Biotin is a very important ingredient for your health especially for your hair, nail and skin health. While there are multiple food sources of biotin people need to take biotin supplements in case of biotin deficiency to address any health issue. Biotin supplements are effective for hair loss and skin issues caused by a biotin deficiency. While choosing any biotin supplement make sure you are choosing natural biotin supplements and not synthetically sourced biotin supplements.
FAQs 1. Are biotin supplements safe for the kidneys? Yes, biotin supplements are safe for kidneys when taken as per recommendation.
2. Can I take biotin supplements everyday? Yes, you can take biotin supplements everyday.
3.Does biotin help grow hair? Yes, biotin helps grow hair. It helps to produce keratin which is responsible for hair growth.
