Biotin is a major contributor to a healthy lifestyle. Biotin can be found in most foods that are high in protein such as eggs, nuts, whole grains, mushrooms, legumes, milk, and meats. Although biotin is widely available in a number of foods, not everyone can consume a sufficient amount on a regular basis. In light thereof, taking a good biotin supplement is a great way to take advantage of these 10 Remarkable Biotin Benefits.
What is Biotin?
Since Biotin is a water-soluble B group vitamin (B7), the body doesn’t store it. Biotin is found in all living cells and necessary for cell growth, production of fatty acids and plays a vital role in the metabolism of carbohydrates, fat, and protein. It converts carbohydrates into energy that your body can use. And also facilitates in the production of glucose and fatty acids. Biotin travels through the bloodstream thus, any excess or unused quantities present in the body is eliminated through urine.
The major benefit of biotin is in its ability to assist in keeping a young, attractive appearance. Therefore, it plays a major part in maintaining and growing longer hair.
1. Thickens, Strengthens and Maintains Healthy Hair.
Biotin is often associated with healthier, stronger hair due to its major benefit being; its ability to help stimulate and boost hair growth, causing hair to thicken and appear healthier and more lustrous. Biotin is necessary to maintain healthy skin, hair, and nails, so a deficiency in biotin may manifest in the form of thinning, splitting and brittle hair and may lead to hair loss. This indicates that biotin is important for hair growth because a deficiency in biotin leads to hair loss (1, 2). Thus, the biotin supplement improves unhealthy hair loss and dry, brittle hair for individuals who struggle with nutrient deficiencies. Other biotin benefits include helping to protect skin from acne, fungal infections, rashes and severe dryness and cracking (3, 4)
2. Biotin Benefits your Skin
Biotin has been found to improve skin and help create a youthful glow. Biotin’s role in skin health may be connected to its effect on fat metabolism. The metabolism of fats is an important process for the skin and may be compromised when biotin is lacking (5).
Additionally, according to author Mock (1991), it is known that red, scaly skin rashes and dry, itchy skin is a symptom of biotin deficiency. Some studies suggest that biotin deficiency may sometimes cause seborrheic dermatitis, a skin disorder called also known as cradle cap (6, 7). To address biotin deficiencies, it’s important to access the vitamin where it is absorbed easiest. Although many topical skin products include added biotin, this B vitamin can’t be effectively absorbed through the skin. Instead, ingesting a biotin supplement will allow for better absorption benefits allowing you to improve your skin’s inner health and outer appearance, giving back your confidence.
3. Biotin Benefits your Nails
Along with improving hair and skin, biotin is also known for its amazing ability to strengthen nails. Biotin helps strengthen fragile, brittle nails that easily split or crack (8). Furthermore, according to a study conducted, higher doses of biotin have resulted in significant nail strength improvement by up to 25 percent. It also decreased the amount of nail splitting and breakage endured (9). In truth, this benefit was first learned when horses were successfully treated with biotin to correct problems with the hoofs becoming brittle and cracked (3).
4. Assists with Cell Development
In addition to enhancing your good looks, biotin also helps with cell division and cell growth which are essential functions of the body and happens regularly in all humans. A primary role of Biotin is to regulate the formation of DNA. It ensures that the genetic information in each cell is replicated correctly and works optimally. Optimum cell development is highly important, but it becomes even more critical during pregnancy when cells grow and divide at a rapid pace making biotin increasingly important.
5. Supports a Healthy Metabolism and Energy Production
Since Biotin is part of the B-vitamin family, it plays a role in energy production. In addition, several enzymes involved in the ongoing metabolic processes require it to function properly. These enzymes are important in gluconeogenesis, fatty acid synthesis, and the breakdown of amino acids. Biotin initiates critical steps in converting macronutrients into fuel to power all the cells in the body and converts the food into usable energy that supports a healthy metabolism.
- Gluconeogenesis: Biotin-containing enzymes help initiate the metabolic pathway that allows glucose to be produced from sources other than carbohydrates, such as amino acids.
- Fatty acid synthesis: Biotin plays an important role in the production of fatty acids and assists enzymes activate the reactions necessary in the fatty acid synthesis process.
- The breakdown of amino acids: Biotin-containing enzymes are involved in the metabolism of several important amino acids, including leucine.
Without a balanced supply of biotin, you may experience symptoms of a sluggish metabolism such as low energy levels, fatigue, weight gain and digestive problems. Therefore, a good biotin supplement will ensure a healthy metabolism and allow you to harness the energy you’re missing and keep moving forward.
6. Balance Blood Sugar in People with Diabetes
Biotin can be particularly helpful in stabilising blood sugar levels for diabetics or those who battle to maintain a healthy blood sugar level. Biotin, when combined with mineral chromium has the power to lower blood glucose levels in people with both Type 1 and Type 2 diabetes. It lowers blood glucose levels by stimulating the secretion of insulin, (a crucial hormone needed to balance blood sugar levels). (10). Improved insulin response helps to reduce the risk of pre-diabetes, type-2 diabetes, and weight gain. Thus, it is important to balance blood sugar levels. The amount of sugar released into the bloodstream can be reduced with the help of biotin as it decreases the expression of enzymes that stimulate glucose production by the liver (10).
Biotin can also help reduce nerve damage caused by enzyme buildup. Since biotin plays a role in certain enzyme activities, low biotin levels n can lead to unsafe enzyme buildup. Therefore, a biotin supplement can get enzyme activity back on track, bring blood sugar back to a balanced state and help prevent additional nerve damage and pain.
7. Multiple Sclerosis
Multiple sclerosis is an autoimmune disease that attacks the brain, spinal cord and eyes due to the protective sheath of nerve fibers being damaged or destroyed (11). This protective sheath is called myelin, and biotin is thought to be an important factor in producing it (12). A pilot study was conducted where 23 people with progressive multiple sclerosis tested the use of high doses of biotin (300mg). During which, resulted in 90% of participants having some degree of clinical improvement (13). Biotin ensures that your nervous system is kept in optimum working order by supporting neurotransmitter activity prevent neurodegenerative disorders, so you can keep a positive outlook.
8. Supports Thyroid and Adrenal Function
Since your body is dependent on key glands to regulate important functions, B vitamins like biotin (B7) are required for healthy thyroid activity, protecting against adrenal fatigue, and regulating sleep, hunger, energy, and even pain. The principle glands responsible for regulating these multiple body states are the thyroid plant and adrenal gland (14). If your body struggles to control these basic functions, a deficiency in B vitamins may be the result of thyroid and adrenal complications. And thus may create several negative symptoms, such as fatigue, weight gain or loss, trouble sleeping, and more.
9. Repair Muscle and Tissue
In the body, neither muscle nor tissue lasts forever. B vitamins assist with the growth and maintenance of bodily tissues. So, after tissues break down or muscles sustain damage, your body relies on B vitamins to help repair and rebuild muscles. Biotin, being a B vitamin is one of the components that work to build back the strength of muscle and tissue, leading to growth (14).
Biotin also helps reduce inflammation which has resulted in muscle or joint aches and pains. Therefore, a biotin supplement may be necessary to rebuild tissue for those who continually experience joint pain or battle with muscle strength.
10. Helps Maintain a Healthy Cardiovascular System
High levels of low-density lipoprotein (LDL), “bad” cholesterol, can lead to heart disease which increases the risk of having a stroke or a heart attack. Biotin plays a part in defending against common causes of heart disease such as inflammation and plaque build-up in the arteries by balancing LDL “bad” cholesterol levels to a reasonable range. Biotin has been shown to increase “good” HDL cholesterol, and help lower “bad” LDL cholesterol. Diabetics and others who are prone to heart disease will find this benefit particularly helpful.
From healthy hair, skin, and nails to assistance with cell development, metabolism, and energy production, to supporting the central nervous system and the cardiovascular system. Hence, it can be seen that Biotin is a major contributor to a healthy lifestyle. So, adding a biotin supplement to a healthy diet will definitely allow you to take full advantage of all these great benefits this B vitamin has to offer.
- Biotin and biotinidase deficiency. Zempleni J, Hassan YI, Wijeratne SS. 2008, US National Library of Medicine National Institutes of Health, pp. 715-724. https://www.ncbi.nlm.nih.gov/pubmed/19727438/
- Biotin deficiency in a patient with short bowel syndrome. During home parenteral nutrition. Khalidi N, Wesley JR, Thoene JG, Whitehouse WM Jr, Baker WL. 3, s.l. : JPEN J Parenter Enteral Nutr., 1984, Vol. 8, pp. 311-400. https://www.ncbi.nlm.nih.gov/pubmed/6429370
- PubChem. National Center for Biotechnology Information. [Online] https://pubchem.ncbi.nlm.nih.gov/compound/biotin#section=Drug-Indication.
- PubMed Health. [Online] April 1, 2018. https://www.ncbi.nlm.nih.gov/pubmedhealth/PMHT0009294/?report=details#uses.
- Skin manifestations of biotin deficiency. DM, Mock. 3, s.l. : US National Library of Medicine National Institutes of Health, 1991, Vol. 10, pp. 296-302.
Seborrheic dermatitis. Gupta AK, Bluhm R. 1, s.l. : US National Library of Medicine National Institutes of Health, 2004, Vol. 18, pp. 13-26.
- Treatment of seborrheic dermatitis with biotin and vitamin B complex. Nisenson A, Barness LA. 3, 1972, Vol. 81, pp. 630-100.
- Treatment of brittle fingernails with biotin. GL., Floersheim. 1989, US National Library of Medicine National Institutes of Health, pp. 41-80.
- Treatment of brittle fingernails and onychoschizia with biotin: scanning electron microscopy. Colombo VE, Gerber F, Bronhofer M, Floersheim GL. 1, 1990, US National Library of Medicine National Institutes of Health, Vol. 23, pp. 1127-3200.
- Pharmacological effects of biotin. C, Fernandez-Mejia. 7, 2005, US National Library of Medicine National Institutes of Health, Vol. 16, pp. 424-700.
- Central nervous system myelin: structure, function, and pathology. Deber CM, Reynolds SJ. 2, 1991, US National Library of Medicine National Institutes of Health, Vol. 24, pp. 113-340. https://www.ncbi.nlm.nih.gov/pubmed/1710177
- Targeting demyelination and virtual hypoxia with high-dose biotin as a treatment for progressive multiple sclerosis. Sedel F, Bernard D, Mock DM, Tourbah A. B, Nov 2016, US National Library of Medicine National Institutes of Health, Vol. 110, pp. 644-653. https://www.ncbi.nlm.nih.gov/pubmed/26327679
- High doses of biotin in chronic progressive multiple sclerosis: a pilot study. Sedel F, Papeix C, Bellanger A, Touitou V, Lebrun-Frenay C, Galanaud D, Gout O, Lyon-Caen O, Tourbah A. 2, 2015, US National Library of Medicine National Institutes of Health, Vol. 4, pp. 159-690. https://www.ncbi.nlm.nih.gov/pubmed/25787192
- THE VITAMIN B COMPLEX. Peters, R. A. s.l. : BMJ Publishing Group, 1936, Vol. 2, pp. 903-905. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2457859/?page=1