Biotin, also called Vitamin B7, is an important B vitamin for your body. Biotin plays a vital role in the breakdown of carbohydrates, fats and proteins in the body for energy production. Biotin is also beneficial for skin, hair and nervous system health.
This article review top 12 biotin benefits to the healthy body, and other important information relevant to biotin.
What is Biotin (Vitamin B7)?
Biotin (B7) is a water-soluble and a powerful vitamin of the B complex family (sometimes referred to as Vitamin H), which is essential for the growth and development of all organisms of the body.
Why Biotin is essential to your body?
Biotin is a really important vitamin that helps your body convert nutrients into energy. It’s also involved in the breakdown of fats, carbs, and amino acids. It helps keep your blood sugar levels steady, lowers LDL cholesterol, keeps your DNA healthy, and helps with hair, skin, and nails. Unfortunately, your body can’t produce it on its own, so you need to eat it externally. You can get it from a variety of foods like fruits, veggies, eggs, and dairy like cow milk and cheese. If you don’t have enough, it can be treated with a supplement, but it’s very rare.
Top 12 Biotin benefits to the healthy body –
Protect Brain Function –
Biotin is a combination of B complex vitamins that helps keep your nervous system running smoothly by supporting neurotransmitters and sending out nerve signals. It also helps keep your brain healthy, helps you remember things better, and helps protect you from cognitive problems and degenerative diseases. Plus, B vitamins can help you focus better and stay positive.
Lowering the Risk of Heart Disease –
Biotin is a B complex vitamin that helps the body turn food into useful energy. It can also help reduce risk factors for heart disease by increasing HDL and decreasing LDL. Plus, it can help lower blood triglyceride levels in people with high triglyceride levels. All of this is important for keeping your heart and blood vessels healthy.
Rebuilds Tissues & Assists with Cell Growth –
If you’re constantly dealing with joint pain or muscle strength issues, Biotin may be the answer. It’s important for muscle strength and tissue growth, but it’s also useful for reducing inflammation, pain, and joint pain. Plus, Biotin can help with some of the body’s most important functions. For example, it helps stabilize the production of DNA, which makes sure the genetic information inside each cell works right and replicates properly.
Healthy hair –
Biotin has been found to help with hair growth and shine by improving the body’s Keratin supply. Studies have shown that people who took biotin pills had less hair shedding and more hair growth in areas that were prone to hair loss. Plus, biotin helps to thicken and make hair look glossier, while also helping it grow faster and healthier.
Healthy skin –
Biotin is really important for making keratin, which is really important for keeping your skin hydrated and healthy. If you don’t have enough of it, your skin can get dry and dry, and it can cause rashes, redness, scaly skin, and other nasty things. Biotin helps make your skin strong and moisturized, and if you don’t take care of it, hormonal issues can lead to serious skin issues. But don’t worry, lots of studies have shown that taking a biotin supplement can fix the problem and give your skin a youthful glow.
Manages Blood Sugar levels –
Biotin is a B complex vitamin that helps keep your blood sugar levels in check. Studies have shown it can help lower your blood sugar levels by making your body produce insulin. It can also increase insulin production, make your muscles better at taking in glucose, and help your liver make more glycogen. A lot of studies suggest that taking biotin with a mix of chromium and picolinate can help keep your blood sugar in check and reduce your risk of diabetes.
Boosts Energy and Mood –
Biotin plays a critical role in the metabolism of carbohydrates, proteins and fats. It is one of the B Vitamins responsible for converting nutrients into energy that the body can use, and a deficiency in biotin can lead to a significant decrease in energy levels. Additionally, it can cause feelings of lethargy, mood swings and digestive problems. Therefore, it is important to incorporate biotin into one’s daily diet in order to increase energy levels and improve mood.
Healthy nails –
Keratin helps keep your skin healthy and your hair and nails looking strong and healthy. If you don’t have enough of it, your nails can become cracked, brittle, and bleeding. Biotin is an important vitamin for making keratin, which helps keep your nails strong and healthy. It also helps thicken your cuticles and prevent breakage. So, if you’re looking to improve your nails, Biotin is the way to go!
For enhanced metabolism –
Biotin plays a vital role in the production of energy through a variety of metabolic pathways, particularly the metabolism of carbohydrates and the generation of glucose, which are necessary for the growth of cells. Additionally, biotin is essential for the breakdown of amino acids, which are essential for the synthesis of keratin, and fatty acids, which play an essential role in the health of the scalp.
Manages Cholesterol levels –
Biotin can help keep LDL levels within a healthy range if you struggle with maintaining healthy LDL levels. Studies have shown that biotin helps lower LDL levels while raising HDL good cholesterol levels. Biotin is also important for reducing inflammation and plaque build-up in arteries. In combination with B complex vitamins, biotin can help reduce the risk of heart attack and stroke.
Promotes Fetal and Child Development –
Biotin plays a vital role in a variety of bodily functions. In particular, it is essential for a new life to be nurtured during pregnancy. Many pregnant women require additional biotin, as they do not get enough of it naturally every day. Taking folic acid is important to ensure baby health, promote fetal growth, and reduce pregnancy complications. A biotin supplement can easily treat low biotin levels in newborns, infants, and children.
Supports Thyroid function & Aids in Weight Loss –
Biotin plays a big role in keeping your thyroid healthy and making sure you’re getting enough sleep, eating right, and staying energized. It can help if you’re having trouble with weight gain, sleeping, or being tired all the time. Plus, it can help speed up weight loss if you eat right and get enough exercise. It’s a must-have for a healthy lifestyle!
What are natural sources of Biotin?
Biotin can be found in numerous foods, and you’re probably getting the daily recommended amount of biotin from the food you eat, there most likely would not be a deficiency. Important to remember that raw or less-processed kinds of these foods contain more active biotin. Biotin can be found in a number of foods, including:
- Egg yolk
- Nuts, like almonds, peanuts, pecans, and walnuts
- Bananas
- Blue cheese and Camembert cheese (most dairy products have some amount of biotin)
- Sweet potatoes
- Spinach
- Mushrooms
- Almonds
- Organ meats (liver, kidney)
- Soybeans and other legumes
- Whole grains and cereals
- Nut butter
- Cauliflower
What are precautions and side effects of Biotin?
Studies have found that Biotin deficiency is extremely occasional, and normally it is the result of an insufficient dietary intake, alcoholism, smoking or a genetic disorder. Most deficiencies can be treated with biotin supplement with the consultation of your doctor after get tested. The following symptoms can show individuals of low levels of the vitamin:
- Red rashes on the skin, especially the face
- Scaly rash around eyes, nose and mouth
- Thinning hair or hair loss
- Dry skin and eyes
- Depression
- Conjunctivitis
- Brittle nails and hair
- Seizures
- Burning or prickling sensation in the hands and feet
- Muscle pain
- Difficulty walking
- Loss of appetite
- Nausea
- Changes in the intestinal tract (frequent upset stomach)
- Cracking in the corners of the mouth
- Fatigue
- Insomnia or difficulty sleeping
Thus it is recommended to include as much as biotin you can in your regular diet.
Who is at higher risk of biotin deficiency?
The following groups may be at higher risk of rising a biotin deficiency:
- Smokers
- Individuals living with alcoholism
- Pregnant and breastfeeding women
- Those living with chronic health conditions
- Under long-term course of antibiotics
- Eat more raw egg whites daily
- Under medications for seizures
What are Biotin Supplements?
If you’re not getting enough biotin, you could be dealing with a biotin deficiency. Biotin is a key nutrient for your body, and it helps with hair, nails, and skin health, as well as regulating your body’s metabolism. If you have a biotin deficiency for any reason, you can get it back with a biotin supplement. You can get them in powder form to add to smoothies, capsules, and liquid extracts.
Conclusion:
Biotin plays an important role in your body’s normal functioning. If you want to improve your hair, skin, and nails, make sure you’re eating a healthy diet that provides you with enough biotin to keep your health in tip-top shape. There’s no right or wrong way to take biotin, but it’s always a good idea to start small and make small changes that will have a big impact on other parts of your body.
FAQ
Does biotin help with hair growth?
Biotin is often said to be good for your hair, but there’s not much science to back it up. But some studies say it can help make your hair stronger and reduce breakage, so you can get fuller and healthier locks.
How much biotin should I take daily for better skin?
It’s important to talk to your doctor about how much biotin you should be taking each day to help keep your skin healthy. Most people should aim to get between 30 and 100 micrograms of biotin each day, but it depends on your individual needs and any health issues you might have.
Can biotin improve nail health?
Biotin is often said to be good for your nails, but there’s not much research to back it up. But some studies say it could help strengthen brittle nails, which could lead to better overall nail health.
Is biotin effective for treating hair loss?
Biotin has been suggested as a way to treat hair loss, especially when it’s caused by a lack of biotin. But it hasn’t been proven to work for other types of hair loss like men’s or women’s pattern baldness.
What are the natural food sources of biotin?
Biotin-rich foods include organ meats such as liver and kidney; eggs; dairy products; nuts and seeds; sweet potatoes; cauliflower; and mushrooms. These natural sources of biotin can help you get enough biotin to support your overall health and wellbeing.
Does biotin have any side effects?
Biotin is safe as long as it’s taken within the recommended dose range. There are very few reports of side effects with Biotin. However, some people experience digestive problems, skin rashes and side effects with certain medications, so it’s important to consult a healthcare professional before beginning any new supplement regimen.
Can biotin help with diabetes management?
It has been suggested that biotin may have a potential to improve glucose metabolism and reduce insulin resistance in type 2 diabetes, however, further research is necessary to determine its full potential in diabetes management. Therefore, it is recommended that individuals with diabetes consult their healthcare provider prior to considering biotin supplementation in order to ensure that it is in line with their treatment plan.
Reference Used:
https://www.healthline.com/health/the-benefits-of-biotin
https://www.medicalnewstoday.com/articles/318724
