Biotin is a water-soluble B vitamin that helps your body convert food into energy.
Biotin is also important during pregnancy and lactation.
In addition, biotin provides nutrients for hair, skin and nails.
This article explains everything you need to know about biotin, including 7 main benefits to biotin health.
What is biotin?
Biotin is a B vitamin, also known as vitamin B7.
It is also called coenzim R or vitamin H. The letter H stands for Haar und Haut , a German phrase for hair and skin.
Biotin is dissolved in water, which means our body does not store it. It has many benefits for your health.
It is necessary for the activity of many enzymes such as enzyme carboxylase. Biotins containing this enzyme play an important role in metabolism, such as the production of glucose and fatty acids .
It is recommended that children take 5mcg (micrograms) of biotin every day, and in adults it is 30 mcg daily. For breastfeeding women, 35 mcg.
Biotin deficiency is very rare. However, in some groups, such as pregnant women can be mild .
Eat raw eggs may also cause biotin deficiency, but only if you eat too many eggs for a long time. Raw egg yolk contains a protein will combine with biotin to create precipitate and prevent biotin absorption. Avidin is reduced during cooking.
In brief: Biotin is a type of B vitamin soluble in water and very important in energy metabolism. Cases of biotin deficiency are rare, occurring only in people who eat a lot of raw eggs for a long time.
1. Biotin plays an important role in the transformation of macronutrients
Biotin is essential for energy production. For example, some enzymes need biotin to work well .
These enzymes are involved in the metabolism of carbohydrates (carb), fats, proteins, and it is also an important first step in the metabolism of these nutrients.
Biotin plays a role in:
- Regeneration of glucose ( Gluconeogenesis): This metabolic pathway allows the production of glucose from other sources besides carb, such as amino acids. Biotin-containing enzymes help initiate this process .
- The synthesis of fatty acids: Biotin supports enzymes that activate reactions, necessary for the production of fatty acids .
- Decreased amino acid: Biotin-containing enzymes are involved in the metabolism of some important amino acids, including .
In brief: Biotin is beneficial for energy production. It supports many enzymes in carb, fat and protein metabolism.
2. It may be helpful for people with brittle nails
Nails are easy to break because of weak and easily broken nails.
It is a common situation, estimated to affect about 20% of the world population .
However, biotin can help reduce breakage .
In a study of 8 people who easily broke or scratched their nails, they were given 2.5 mg of biotin daily for 6-15 months. All eight of the nails were hardened by 25%. The phenomenon of scratched nails also decreased .
Another study with 35 people who were prone to nail fractures also found that providing 2.5 mg of biotin daily for 1.5 to 7 months could improve this condition in 67% of participants .
However, these studies are only on a small scale and need more research.
In brief : Nails are easily scratched, broken is a phenomenon of soft nails, easily broken, scratched. Adding biotin may help improve this condition.
3. Biotin is good for hair
Biotin often stimulates fast hair long and stronger.
This is surprising because there is very little evidence to support this.
However, biotin deficiency can lead to hair loss, which also means that vitamins are essential for hair .
Although it is still advertised as an alternative to hair loss, only people who are truly deficient in biotin absorb this additional amount of biotin .
The fact that it stimulates hair growth in healthy people is yet to be proven.
In brief : Biotin is thought to stimulate long hair growth and make them strong, but there is not much evidence to support this. However, the lack of biotin leads to hair loss and for people who actually lack biotin to absorb this additional biotin.
4. Biotin is essential during pregnancy and lactation
Biotin is very important during pregnancy and lactation so at this stage women need to take this vitamin .
In fact, it is estimated that 50% of pregnant women may have mild biotin deficiency. This means that it may have little impact on their health, but does not cause any specific symptoms .
Biotin deficiency is thought to be possible due to a rapid decrease in biotin in the body during pregnancy .
In addition, a major cause of this problem is that in animal studies, biotin deficiency during pregnancy can cause birth defects .
However, remember to always consult your doctor or dietitian before taking biotin during pregnancy and lactation.
In brief: If you are pregnant or nursing, the amount of biotin you need may increase. 50% of women can absorb less of this vitamin for the body during pregnancy.
5. Biotin can reduce blood sugar in people with diabetes
Type 2 diabetes is a disease in which the body has metabolic problems. People with this disease often have high blood sugar and reduced insulin function.
Researchers have studied how biotin supplements affect blood sugar levels in people with type 2 diabetes.
There are several documents showing that blood biotin levels may be lower in people with diabetes than normal people .
Studies of diabetics who provided biotin alone gave different results .
However, some controlled studies indicate that supplementing with biotin, combined with chromium minerals may reduce blood sugar in some people with type 2 diabetes .
In brief : When combined with chromium, biotin may help reduce blood sugar in people with type 2 diabetes.
6. Biotin can benefit the skin
The role of biotin with skin health is not well known. However, you may have a rash, psoriasis if you don't provide enough biotin .
Some studies have also shown that occasional biotin deficiency can cause so-called skin disorders also known as seborrheic dermatitis (seborrheic eczema) .
The role of biotin with the skin can affect metabolism, a process that is very important to the skin and can be impaired if the body lacks biotin .
There is no evidence that biotin improves skin health in people without vitamin deficiencies.
In brief: People with biotin deficiency may experience skin problems. However, there is no evidence that this vitamin is beneficial to the skin in people without biotin deficiency.
7. Affects multiple sclerosis
Multiple sclerosis (MS) is a type of autoimmune disease. In this disease, the protective shell of the nerves in the brain, spinal cord and eyes is damaged .
This protective shell is called myelin sheath, and biotin is thought to be an important factor in its production process .
A pilot study of 23 people with multiple sclerosis tested high doses of biotin. More than 90% of study participants have some degree of clinical improvement .
Although these findings need more research, at least two randomized controlled trials have been conducted in people with multiple sclerosis. The final result has not been published, but preliminary results are very promising .
In brief : Using biotin in high doses can help treat multiple sclerosis, a serious disease affecting the central nervous system.
So which foods contain biotin?
Biotin is found in many foods, so biotin deficiency is rare.
Biotin-rich foods include:
- Internal organs, such as liver and kidney
- Egg yolk
- Legumes, such as soybeans and peanuts
- Green leafy vegetables
- Nuts and butter nuts
In addition, your intestinal bacteria can also produce biotin. It is also an additional nutrient or used in combination with other vitamins.
In brief: There are many types of biotin-rich foods and it is also a nutritional supplement. The bacteria in your gut can also produce biotin.
Beneficial effects as well as side effects of biotin
Biotin is said to be very safe. Even with large doses of up to 300 milligrams daily to treat multiple sclerosis, there are no harmful side effects for users .
Furthermore, taking 300 milligrams is 10,000 times the amount of biotin recommended per day is 30 micrograms for adults.
Because it is a water-soluble vitamin, excess biotin in the body is excreted in the urine.
However, there are reports that high levels of biotin can cause strange results for thyroid tests, so check with your doctor before taking them if you are ill. Thyroid .
In brief : Biotin is believed to be safe, even if used in high doses. There are no side effects of adding biotin to the body.
Biotin is a B vitamin that plays an important role in carb, fat and protein exchange.
Many of its health benefits are not scientifically proven. However it is essential for your skin, hair and nails.
In addition, pregnant and lactating women may need more biotin than normal people. High doses of biotin are also thought to have potential to treat multiple sclerosis.
You can see that biotin is found in many foods, so biotin deficiency is rare.
Because of this, biotin supplements can benefit healthy people, have a balanced diet, and be moderated.