Biotin, sometimes referred to as vitamin B7 or vitamin H, is an essential micronutrient required for various bodily functions. Although biotin benefits are frequently linked to strong hair and nails, its advantages go far beyond these. In this blog, let's delve into the science of this micronutrient and understand the various health benefits of biotin. We’ll also look at some of the natural sources of biotin. 

What is Biotin?

Biotin belongs to the B complex group of vitamins known for their role in energy metabolism. The word “biotin” is derived from the ancient Greek word “biotos,” meaning “life” or “sustenance.”

Biotin is an essential component of the body's enzymes that break down materials like fats, carbs, and other substances. Low biotin levels are difficult to diagnose and often detected through symptoms. Some of the low biotin symptoms include thinning hair and a red, scaly rash around the mouth, nose, and eyes. 

Health Benefits of Biotin 

This B complex vitamin is often misunderstood, it is not just a superfood for your hair and nails. Biotin benefits can be seen in the overall health, including your nervous system, than just in your hair. 

Here's how biotin benefits your body:

1.Gives Energy 

As a coenzyme biotin helps to break down carbohydrates, fats, and protein for energy production. Biotin ensures that the body is converting the food into usable energy. 

2.Gene Expression

Biotin enhances how genetic information is utilized within cells. According to studies, biotin benefits the transcription of genes encoding cytokines and their receptors, oncogenes. These are genes involved in glucose metabolism and play a role in cellular biotin homeostasis. 

3.Fatty Acid Synthesis 

Biotin benefits the body by synthesizing fatty acids - the essential building blocks for cell membranes and hormones.

4.Amino Acid Metabolism

This micronutrient also helps in the metabolism of amino acids, the building blocks of protein.

5.Nerve Health

Biotin is believed to be beneficial for the nervous system as it aids in the healing of damaged nerves, particularly, in those suffering from degenerative conditions like multiple sclerosis. 

6.Prenatal Care 

Biotin plays a vital role in healthy pregnancy. Expecting mothers are often recommended a diet with biotin-rich foods as the body breaks down vitamins much faster during pregnancy. However, excess of biotin can pose problems for the unborn baby. It is always recommended to follow the doctor’s prescription for the correct dosage of biotin in pregnant ladies. 

7.Reducing Blood Sugar Levels in People with Diabetes

Lack of biotin can cause problems regulating glucose, or blood sugar. According to studies, treating type 2 diabetes with both biotin and chromium picolinate may be beneficial.

8.Biotin Benefits for Skin

Because of its involvement in energy production and nutrient metabolism, biotin may have an indirect positive impact on skin health by enhancing general well-being.

9.Improves the Health of Hair 

The benefits of biotin for hair are the most talked about. Biotin deficiency might result in hair loss and damaged hair. However, having a diet with biotin-rich foods can improve the quality and health of hair considerably. 

10.Improves Brittle Nails 

Biotin supplements aid in improving nail strength and reducing breakage in individuals with weak or brittle nails.

Natural Sources of Biotin - A Plateful of Goodness

Now that you know the health benefits of biotin, it is imperative to know how to include biotin in your diet. Surprisingly biotin-rich foods can be found in both plant-based and animal-based food groups. 

Here are some natural sources of biotin that can ensure you are taking enough of this vitamin. 

Eggs - The egg yolk is a rich source of biotin and other essential minerals like B Vitamins, proteins, phosphorus, and iron.

Nuts and Seeds - These biotin foods are not only rich in this essential vitamin but also provide fiber, unsaturated fat, and protein.

Legumes - Include legumes like peas, lentils, and beans which are some of the richest natural sources of biotin.

Sweet Potatoes - This underground root is a rich source of biotin. 125g of cooked sweet potato contains 2.4 mcg of biotin.

Bananas - No wonder bananas are considered superfoods for body and hair. They are packed with carbs, copper, potassium, and fiber. This biotin-rich food contains 0.2 mcg of biotin per 105g.

Mushrooms - Another popular biotin food is mushrooms. This nutrient-rich fungus contains 2.6 mcg of biotin for every 120 gm of mushroom.

Broccoli - Apart from calcium, fiber, and vitamins A and C, broccoli is a great natural source of biotin. 45 grams of raw, chopped broccoli contains approximately 0.4 mcg.

Avocados - Known for its unsaturated fats, this fruit is a superfood when it comes to biotin content. 200g of avocado contains 1.85 mcg of biotin.

Cauliflower - Another popular natural source of biotin is cauliflower which contains both biotin and fiber. 

Other animal-based foods that are rich in biotin are meat organs like liver and kidney, salmon, and dairy. Leafy vegetables like spinach and whole grains like wheat are also biotin-rich foods that can be included in your diet to reap biotin benefits. 

Remember, heat-based cooking techniques may render biotin, or vitamin H, ineffective. Therefore, to ensure that these foods containing vitamin B7 will benefit your health, try not to overcook them. Certain biotin foods like nuts, seeds, or avocado are best eaten raw to retain complete nutrients.

What happens when you don’t get enough Biotin in your Diet?

The daily recommended dosage of biotin in adults and teenagers is 30 to 100 micrograms (mcg) per day. The FDA recommends adults need 30 micrograms daily. And if you're a nursing mother, you need 35 micrograms every day. 

Biotin is required in the body for every age group. 

Adequate intake of biotin in children can be classified as

• Infants 0 - 12 months: 7 mcg
• Children 1-3 years old - 8 mcg
• Children 4 - 8 years old - 12 mcg
• Children 9 - 13 years old - 20 mcg
• Adolescents 14 - 18 years old - 25 mcg.

However, biotin deficiency isn’t uncommon, especially among women, expecting moms, or lactating moms. 

Some of the symptoms that state biotin deficiency are 

• Red rashes on the skin, especially the face
• Extremely dry skin
• Dry itchy eyes
• Brittle hair and brittle nails
• Hair breakage
• Fatigue
• Insomnia 
• Nausea
• Mood swings
• Depression
• Loss of appetite
• Muscle Pain
• Upset stomach
• Cracks in the corners of the mouth

Apart from enriching your diet with biotin-rich foods, consider including biotin supplements in your routine. It is always advisable to consult your healthcare practitioner before starting any supplements. For safer usage, you can include biotin-rich health gummies that are plant-based and free of any additives or added sugar. 

Biotin Side Effects

It is considered a safe vitamin and supplement with not many side effects. Even at high doses, there may not be much risk associated with taking biotin supplements. 

Due to its water solubility, biotin allows your body to excrete any excess through urine. However, if you take too much, it may interfere with other medications you take or cause false positives on laboratory tests. Any dietary supplements you take should always be disclosed to your physician or healthcare practitioner.

Takeaway

One of the most important B vitamins, biotin serves a variety of purposes in the body. Biotin benefits can be maximized by guaranteeing sufficient intake through a well-balanced diet abundant in biotin-rich foods. Foods like meats, eggs, fish, nuts, and certain vegetables, as well as supplements, contain the B-complex vitamin biotin, which aids in the conversion of food into energy. 

Additionally, biotin benefits your body's liver, eyes, hair, skin, and nervous system. 

Frequently Asked Questions on Biotin Benefits

Who is most at risk for biotin deficiency?

Anyone taking antiseizure medication or long-term antibiotics may have a biotin deficiency. It is also noted in pregnant or lactating ladies. 

What to avoid while taking biotin-rich food or supplements?

Avoid consuming raw egg white as it contains protein that binds biotin.

Are there any negative effects of biotin?

There are currently no known adverse side effects of biotin when taken as per daily recommended dosage. 

How much biotin is safe?

Adults and teenagers can have 30 to 100 micrograms (mcg) of biotin per day.

What are some natural sources of biotin?

Some of the natural sources of biotin are eggs, nuts, sweet potatoes, mushrooms, whole grains, dairy, spinach, salmon, and meat. Include biotin-rich foods in your diet to reap the benefits of this vitamin. 

What is Biotin Good For?

Biotin is good for your nervous system, metabolism, and fatty acid synthesis. Biotin is also good for your hair and nails.

Does Biotin cause weight gain?

Biotin helps in metabolism, but there are no studies that mention biotin’s relation with weight gain. 

How long does it take for Biotin to work?

Biotin is an essential micronutrient, however, do not expect it to show results overnight. Use a biotin supplement or have a biotin-rich diet for 4 weeks to notice the improvement in your overall health or quality of hair and nails.

Ref

https://www.sciencedirect.com/science/article/pii/S095528630300130X

https://lpi.oregonstate.edu/mic/vitamins/biotin#diabetes-treatment