Biotin: Beauty and Health Benefits

Biotin, also known as vitamin B7 or H, is a water soluble B-complex vitamin. It is a necessary vitamin for our health and the growth of our body. Biotin deficiency is rare because it is present in our daily food and is produced in excess by the intestinal bacteria for several bodily processes. However, biotin deficiency can be found in people who eat a lot of raw egg whites as raw egg whites will bind to biotin and prevent it from being absorbed by the body. Biotin deficiency can also occur in people with type 2 diabetes.

Beauty Benefits of Biotin

Biotin provides beauty benefits to skin, hair, and nail. It is also believed to be one of the best vitamins for hair growth which Many people see a noticeable improvement in hair, skin, and nails after they begin taking a biotin supplement. Some studies have shown that biotin can help to treat acne and eczema. Biotin deficiency can lead to skin problems such as rashes, dryness, itchiness, cradle cap in infants, and seborrheic dermatitis in adults.

People who are biotin deficient often experience hair loss. The increase in biotin intake will help stop hair loss and encourage new hair growth. This vitamin may also help to reverse graying hair in those who have marginal biotin deficiency. Biotin also increases the elasticity of the hair’s cortex to prevent breakage and thickens the hair cuticle. To obtain benefits for your hair, you need to take the vitamin. Hair care products that contain biotin are unlikely to be effective as it is not readily absorbed through the skin.

This vitamin B7 helps strengthen nails. Biotin deficiency can cause to brittle nails.

Health Benefits of Biotin

Biotin aids in the energy production by helping move sugar and fatty acids from their initial stages of processing to their conversion into usable chemical energy. It also metabolizes amino acids and carbohydrates to produce certain enzymes. The vitamin also supports nervous system, sweat glands, and bone marrow to work effectively. Several studies have shown that biotin also benefits people who suffer from type 2 diabetes by improving blood glucose.

Biotin and Hair Growth

Many people take biotin to help their hair to grow thicker and faster. You can google before and after pictures of taking biotin for hair growth. There are many evidences on the internet. I personally take the supplement to help my hair grow faster when my haircut was a disaster. However, my skin is acne-prone. I experienced breakout as a side effect of taking high dose of biotin so I stopped taking it when my hair was as long as I wanted it to be.

Side Effects of Biotin

The vitamin is considered non-toxic even in high doses because it is a water-soluble vitamin which is filtered through the bloodstream and eliminated with urine. However, the intake should be strictly under medical supervision.

However, some people may experience breakout when taking high dose of biotin. This is because biotin can lower a level of vitamin B-5 which in turn results in acne flare-up. If you have experience this side effect, drinking a lot of water will help. You can also take biotin with vitamin B complex to help maintain the level of vitamin B-5.

Sources of Biotin

Natural sources of biotin include chard, tomatoes, romaine lettuce, carrots, almonds, chicken eggs, milk, onions, cheese, cabbage, cucumber, and cauliflower.

Biotin Supplement

The recommended daily intake (RDA) of biotin is 300 mcg. This is the dose used in many dietary supplements. However, many experts recommend a daily intake of 1000 mcg per day to benefits your skin, hair, and nails.