Can biotin supplementation lead to weight gain. How does biotin affect metabolism and body weight. What are the benefits of biotin for overall health. How can one maintain a healthy weight while taking biotin supplements.

Understanding Biotin: The Multifaceted B Vitamin

Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a crucial role in various bodily functions. As a member of the B-complex family, biotin is essential for energy metabolism, immune function, and maintaining a healthy nervous system. However, it’s perhaps best known for its potential benefits for hair, skin, and nail health.

But what exactly does biotin do in our bodies? Let’s delve deeper into its functions:

• Acts as a coenzyme for carboxylases involved in fatty acid, amino acid, and carbohydrate metabolism
• Supports keratin production, a protein essential for hair, skin, and nails
• Aids in embryonic growth and development
• Contributes to nervous system function
• Plays a role in chromatin structure and gene expression

The Biotin-Weight Connection: Separating Fact from Fiction

Does biotin cause weight gain? This question has been circulating in health and wellness circles, causing concern among those taking biotin supplements. However, it’s crucial to understand that there is no scientific evidence directly linking biotin supplementation to weight gain.

Some theories suggest that biotin might indirectly influence weight due to its role in metabolism:

1. Enhanced energy metabolism could potentially lead to increased hunger
2. Improved glucose regulation might lower blood sugar, possibly triggering hunger urges

However, these theories lack substantial scientific backing. In fact, some research suggests that biotin may actually support weight loss efforts due to its involvement in energy metabolism and glucose regulation.

Biotin’s Potential Benefits for Weight Management

While biotin isn’t a magic bullet for weight loss, its role in metabolism could potentially support weight management efforts. How does biotin contribute to healthy metabolism?

• Enhances the body’s ability to convert food into energy
• Supports the breakdown and utilization of fats
• Aids in protein metabolism, which is crucial for muscle maintenance during weight loss
• May help regulate blood sugar levels, potentially reducing cravings and overeating

It’s important to note that while these mechanisms suggest a potential benefit, more research is needed to fully understand biotin’s direct impact on weight management.

The Broader Health Benefits of Biotin

Beyond its potential role in weight management, biotin offers a range of health benefits that make it a valuable addition to one’s nutritional regimen. What are some of the key advantages of maintaining adequate biotin levels?

1. Hair, Skin, and Nail Health

Biotin’s most well-known benefit is its support for hair, skin, and nail health. It promotes the production of keratin, a protein that forms the structural basis for these tissues. Many people report improvements in hair strength, skin clarity, and nail durability when supplementing with biotin.

2. Metabolic Support

As mentioned earlier, biotin plays a crucial role in energy metabolism. It helps the body efficiently convert food into usable energy, which is essential for overall health and vitality.

3. Blood Sugar Regulation

Some studies suggest that biotin may help improve insulin sensitivity and glucose utilization, potentially benefiting those with diabetes or at risk of developing the condition.

4. Neurological Health

Biotin is important for the proper function of the nervous system. Adequate biotin levels may support cognitive function and help prevent certain neurological disorders.

5. Pregnancy Support

Biotin is crucial for fetal development, and many prenatal vitamins include this nutrient to support healthy pregnancies.

Optimal Dosage and Sources of Biotin

How much biotin should one consume to reap its benefits without risking potential side effects? The recommended daily intake of biotin varies based on age, gender, and life stage:

• Adults and adolescents 14 years and older: 30 mcg per day
• Pregnant women: 30 mcg per day
• Breastfeeding women: 35 mcg per day

Where can one find biotin in their diet? Many foods naturally contain biotin, including:

1. Organ meats (especially liver)
2. Egg yolks
3. Nuts (almonds, peanuts, pecans)
4. Seeds (sunflower seeds)
5. Whole grains
6. Legumes
7. Avocados
8. Certain vegetables (sweet potatoes, spinach)

For those considering supplementation, it’s crucial to consult with a healthcare provider to determine the appropriate dosage based on individual needs and health status.

Strategies for Healthy Weight Management

While biotin may play a supportive role in metabolism, achieving and maintaining a healthy weight involves a comprehensive approach. What are some effective strategies for weight management?

1. Balanced Nutrition

Focus on a diet rich in whole foods, including lean proteins, complex carbohydrates, healthy fats, and plenty of fruits and vegetables. This provides essential nutrients while helping to control calorie intake.

2. Regular Physical Activity

Incorporate a mix of cardiovascular exercise and strength training into your routine. Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, along with muscle-strengthening activities at least twice a week.

3. Adequate Sleep

Prioritize getting 7-9 hours of quality sleep each night. Poor sleep can disrupt hormones that regulate hunger and appetite, potentially leading to weight gain.

4. Stress Management

Chronic stress can lead to hormonal imbalances that promote weight gain. Incorporate stress-reduction techniques such as meditation, yoga, or deep breathing exercises into your daily routine.

5. Mindful Eating

Practice eating slowly and mindfully, paying attention to hunger and fullness cues. This can help prevent overeating and promote a healthier relationship with food.

Potential Risks and Considerations of Biotin Supplementation

While biotin is generally considered safe, are there any potential risks or considerations to keep in mind when supplementing? Here are a few key points:

• Biotin can interfere with certain laboratory tests, particularly those measuring thyroid function and hormone levels. Always inform your healthcare provider if you’re taking biotin supplements before undergoing any blood tests.
• High doses of biotin may cause mild side effects in some individuals, such as nausea, cramping, or diarrhea.
• Biotin can interact with certain medications, including some anticonvulsants. Consult with a healthcare provider if you’re taking any medications.
• While rare, it’s possible to develop an allergic reaction to biotin supplements.

As with any supplement, it’s essential to use biotin as part of a balanced approach to nutrition and overall health, rather than viewing it as a magic solution for weight management or other health concerns.

The Future of Biotin Research and Weight Management

As our understanding of nutrition and metabolism continues to evolve, what does the future hold for biotin research, particularly in relation to weight management? Several areas of investigation are promising:

Metabolic Pathways

Researchers are delving deeper into the specific metabolic pathways influenced by biotin, which could provide more insight into its potential role in weight management.

Personalized Nutrition

As the field of nutrigenomics advances, we may gain a better understanding of how individual genetic variations affect biotin metabolism and its impact on weight.

Combination Therapies

Future studies may explore the potential synergistic effects of biotin with other nutrients or compounds in supporting healthy weight management.

Long-term Effects

More longitudinal studies are needed to fully understand the long-term effects of biotin supplementation on weight and overall health.

As research progresses, we may uncover new insights into biotin’s role in weight management and overall health, potentially leading to more targeted and effective nutritional strategies.

In conclusion, while biotin itself does not directly cause weight gain, its complex role in metabolism underscores the importance of a balanced approach to nutrition and overall health. By understanding the functions and potential benefits of biotin, individuals can make informed decisions about its use as part of a comprehensive health and wellness strategy.

Does Biotin Cause Weight Gain? – Performance Lab®

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Whether you’re on the quest for luscious locks or radiating skin, adding a little biotin to your life can go a long way.

As a member of the water-soluble B vitamin family, biotin has an essential role in energy metabolism, immune function, the nervous system, and, yes, keeping hair, skin, and nails healthy.

But there’s also some research to suggest that biotin may play a role in weight management. And while there are some studies supporting its efficacy for weight loss, there are several claims that biotin does the opposite – it causes weight gain.

If you’ve recently started taking biotin to drop a couple of dress sizes, only to notice the opposite, we have your back.

We’re breaking down the link between biotin, metabolism, and weight gain and if it can lead to packing on the pounds. We’ll also give you our best diet and lifestyle tips to keep weight gain at bay.

What Is Biotin And What Does It Do?

You’ve probably heard about a B complex before. It combines the eight water-soluble B vitamins into a single, quick, and convenient supplement. Whether for energy, cognitive health, or red blood cell production, the B vitamins are essential to optimal body function.

Most people are familiar with the usual B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), B9 (folate), and B12 (cobalamin) – but the one that often gets left out is B7, also known as biotin.

If you’ve heard anything about biotin, it’s likely about hair and skin health, and while biotin is critical for supporting tissue growth and maintenance, it has much more to offer.

One of its primary roles is, like all the B vitamins, in energy metabolism – it helps your body convert dietary components (protein, carbohydrates, and fat) into a usable energy form (ATP).

Most of its roles are because of its role as a co-factor for five carboxylases involved in fatty acid, amino acids, carbohydrate metabolism, polyketide biosynthesis, urea utilization, and a host of other cellular processes ¹.

But because biotin has such heavy involvement in energy metabolism, insufficient intake can interfere with metabolic functions and lead to side effects associated with a sluggish metabolism, such as fatigue, low energy, weight gain, digestive problems, poor glucose control, and mood irregularities.

It doesn’t stop there. Your body also needs biotin for ^{2, 3}:

• Keratin production (hair, skin, nails)
• Embryonic growth and development
• Nervous system function
• Chromatic structure (DNA)
• Gene expression

5 Benefits of Biotin

Biotin And Weight Gain: Is There A Link?

While there’s no shortage of roles for biotin in the human body, what’s this we hear about biotin and weight gain? Despite talk about biotin supplements packing on the pounds, there’s no scientific research to support the claims.

Some of the logic backing these claims is based on:

1. Biotin’s ability to enhance energy metabolism, which can make the digestive process more efficient and lead to increased hunger
2. Biotin’s role in glucose regulation can lower blood glucose and lead to hunger urges

However, there’s little to go on when it comes to finding science to back these up. That said, some research suggests that excessive intake of B vitamins is strongly linked with the prevalence of obesity and diabetes ¹⁵. But in terms of biotin causing weight gain, take it with a grain of salt.

On the contrary, some research shows that biotin may support weight loss due to its role in energy metabolism and glucose regulation.

Our 5 Best Tips For Keeping The Pounds Off

Losing weight is never fun, and for some reason, the weight seems to go on a lot faster than it wants to come off. If you’ve struggled to lose weight and keep it off, you’re not alone – it can be frustrating, defeating, and downright annoying! But lucky for you, there is a light at the end of the tunnel.

Diet and lifestyle have some of the biggest influences on body weight, which means getting these aspects under control can go a long way towards helping melt the pounds off.

If you’re tired of yo-yo dieting in an attempt to lose weight, here are some of our best tips to help you quickly (and effectively) lose weight for good.

References

1. Tong L. Structure and function of biotin-dependent carboxylases. Cell Mol Life Sci. 2013;70(5):863-891.
2. Knowles JR. The mechanism of biotin-dependent enzymes. Annu Rev Biochem. 1989;58:195-221.
3. Zempleni J. Uptake, localization, and noncarboxylase roles of biotin. Annu Rev Nutr. 2005;25:175-196.
4. Pacheco-Alvarez D, Solórzano-Vargas RS, Del Río AL. Biotin in metabolism and its relationship to human disease. Arch Med Res. 2002;33(5):439-447.
5. Albarracin CA, Fuqua BC, Evans JL, Goldfine ID. Chromium picolinate and biotin combination improves glucose metabolism in treated, uncontrolled overweight to obese patients with type 2 diabetes.  Diabetes Metab Res Rev. 2008;24(1):41-51.
6. Glynis A. A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair. J Clin Aesthet Dermatol. 2012;5(11):28-34.
7. Ablon G. A 3-month, randomized, double-blind, placebo-controlled study evaluating the ability of an extra-strength marine protein supplement to promote hair growth and decrease shedding in women with self-perceived thinning hair. Dermatol Res Pract. 2015;2015:841570. ⁸ Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169.
8. Zempleni J, Wijeratne SS, Hassan YI. Biotin.  2009;35(1):36-46.
9. Wang ZQ, Zhang, XH, Cefalu WT. Chromium picolinate and biotin enhance glycogen synthesis and glycogen synthase gene expression in human skeletal muscle culture. Diabetes Research and Clinical Practice. 2000;50:395.
10. Dakshinamurti K, Cheah-Tan C. Biotin-mediated synthesis of hepatic glucokinase in the rat. Arch Biochem Biophys. 1968;127(1):17-21.
11. Furukawa Y. Nihon Rinsho. 1999;57(10):2261-2269.
12. McCarty MF. In type 1 diabetics, high-dose biotin may compensate for low hepatic insulin exposure, promoting a more normal expression of glycolytic and gluconeogenic enzymes and thereby aiding glycemic control. Med Hypotheses. 2016;95:45-48.
13. Agrawal S, Agrawal A, Said HM. Biotin deficiency enhances the inflammatory response of human dendritic cells.Am J Physiol Cell Physiol. 2016;311(3):C386-C391.
14. Zhou SS, Zhou Y. Excess vitamin intake: An unrecognized risk factor for obesity. World J Diabetes. 2014;5(1):1-13.
15. Spiegel K, Tasali E, Penev P, Van Cauter E. Brief communication: Sleep curtailment in healthy young men is associated with decreased leptin levels, elevated ghrelin levels, and increased hunger and appetite. Ann Intern Med. 2004;141(11):846-850.
16. Depner CM, Stothard ER, Wright KP Jr. Metabolic consequences of sleep and circadian disorders. Curr Diab Rep. 2014;14(7):507.
17. Hewagalamulage SD, Lee TK, Clarke IJ, Henry BA. Stress, cortisol, and obesity: a role for cortisol responsiveness in identifying individuals prone to obesity. Domest Anim Endocrinol. 2016;56 Suppl:S112-S120.

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Biotin Side Effects, Benefits, and Nutritional Info

Waiting for hair to grow in its own time can feel endlessly long, even for the most patient person. So when someone suggests using a vitamin like biotin to speed up the process, it can seem like a miracle path to your best Pantene-commercial-worthy hair yet.

Biotin is a complex B vitamin that helps convert food into energy and aids in breaking down fat in our bodies. We typically get the biotin we need from food, but many believe that taking extra biotin can boost hair strength, ultimately stimulating thickness and growth.

As is the case when taking any vitamin, biotin has its share of side effects, and it’s really important to know what these are before you start taking it on the regular.

A certain amount of biotin is necessary for our bodies to function properly. This vitamin is in charge of creating energy and helps to keep many systems healthy and in check, such as your liver, nervous system, hair, and eyes.

We know that the natural biotin we get from eating certain foods (more on that in a minute) is essential for our health. But while many suspect that biotin can be effective in treating some medical conditions, there isn’t enough science behind these claims to support them completely. Still, many believe there are benefits to taking extra biotin.

It helps your metabolism

Biotin plays an important role in supporting metabolic function. It helps break down and metabolize carbohydrates and amino acids, and also helps break down fat in your body, all of which helps to create energy.

Research has found that biotin, when combined with chromium picolinate, may raise your metabolic rate of carbohydrates, fats, and proteins.

While this doesn’t mean that biotin can accelerate weight loss, it does show that biotin is essential when it comes to your metabolism and blood sugar control.

It *might* support hair growth

Biotin is often marketed as a vitamin that helps stimulate hair growth and that helps reverse hair loss. Biotin deficiencies have been shown to cause thin and brittle hair, which leads many to believe that the vitamin helps keep hair healthy and may promote growth.

While research has found that while biotin supplements may help promote hair health if someone has a biotin deficiency, there isn’t enough evidence to say definitively that biotin can make your hair grow.

It strengthens nails

One older study from 1989 looked at 45 patients who took 2.5 milligrams of biotin a day, and found that 91 percent of them had “firmer and harder fingernails” after 5 months. Still, there’s not much more evidence that says that biotin will lead to healthier nails or stimulate growth.

A biotin deficiency can also lead to thin, brittle nails that break more often and don’t grow as quickly. Taking biotin supplements may help those who have this deficiency.

It regulates blood sugar

Several promising studies have found that biotin may lower blood glucose in people with type 1 and type 2 diabetes. Animal studies have found that biotin can stimulate the secretion of insulin from the pancreas, which lowers blood sugar.

A 2016 study found that biotin might help with glycemic control in people with type 1 diabetes.

It helps babies in the womb

In rare cases, pregnant women can have a biotin deficiency, and so to promote fetal health, it’s sometimes recommended to take a prenatal vitamin that contains biotin and folic acid while pregnant.

However, taking too much biotin while pregnant could lead to rare side effects that include allergies, acne, or even miscarriage. Always speak to your OB/GYN before taking biotin while pregnant.

It makes skin glow

Someone with a biotin deficiency may experience red rashes or dry, itchy skin, which leads some to believe that biotin plays a role in healthy skin. However, there isn’t enough scientific evidence to support the idea that taking biotin leads to healthier skin.

Biotin may be a readily available supplement, but that doesn’t mean you should take it without speaking to your doctor. Most of us are getting enough biotin through our normal diet and don’t need to add extra through supplements.

What if you take too much biotin?

Like any other vitamin, too much biotin isn’t advised. Always speak to your doctor about the other medications you’re taking before you begin taking biotin.

High amounts of biotin can actually create false positives in laboratory tests for thyroid disease and heart attacks — yikes! One study even found that it can mimic Graves’ disease.

The lesson? Don’t start a biotin regimen without consulting your doctor to figure out the appropriate dosage.

Does biotin cause weight gain?

Some claim that taking biotin can cause you to gain weight. There’s no scientific research out there to definitively back up that claim. However, some studies have shown that taking an excess amount of B vitamins can be linked to the prevalence of obesity and diabetes.

Interactions with certain medications

Some medications you take might affect the levels of biotin in your body, and taking extra biotin may interact with some medications.

According to National Institutes of Health Office of Dietary Supplements, taking some epilepsy medications for at least a year can significantly lower biotin levels.

Always let your doctor or healthcare provider know if you are taking biotin supplements.

You can get your biotin naturally, through the foods you eat, or you can choose to take more by taking supplements or applying topicals.

Biotin-rich foods

The best way to get biotin is through your diet. Keep in mind that cooking the below foods can actually render biotin ineffective, so eating these raw (if possible) mean you’ll get more active biotin.

• cooked egg yolk
• nuts such as almonds, peanuts, pecans, and walnuts
• nut butters
• soybeans and legumes
• whole grains and cereals, like oatmeal
• cauliflower
• bananas
• mushrooms
• wheat germ
• spinach
• brie cheese
• milk
• pork
• carrots
• apples
• tomatoes
• yeast
• oysters

Supplements

Biotin supplements are readily available and can often be purchased in your local drugstore. They can be available in supplements that contain only biotin, or combination supplements that contain other B-complex vitamins. You may also find biotin in multivitamin/multimineral products.

While there’s no recommended daily dosage of biotin and since supplements like these are not monitored by the U.S. Food and Drug Administration for safety, it can be tough to know how much is too much.

Based on scientific findings for “adequate intake levels” — guidelines for how much of a nutrient to consume from food to prevent deficiency — it’s safe to ingest around 30 micrograms of biotin per day for folks age 13 and up.

Regardless, you should always speak to your doctor before adding biotin supplements to your daily routine.

Topical

Topical biotin is available mostly in the form of shampoo, conditioner, or other similar hair products.

The idea is that using these will promote stronger, healthier hair and could boost growth. Again, there’s no evidence that biotin will make your hair stronger, healthier, or longer unless you have a biotin deficiency.

There’s nothing wrong with using biotin hair products and they likely will not do anything negative to your hair.

tl;dr

Biotin is an essential B vitamin our bodies need to function properly. It converts food into energy and is often associated with hair strength and growth.

Research shows that biotin may promote hair health and growth if someone has a biotin deficiency. Beyond that, there’s no strong scientific evidence that shows that excess biotin will make your hair grow.

Biotin may be helpful in regulating blood sugar and may aid in fetal development, although more research is needed.

Too much biotin has never been shown to be harmful (unless you’re pregnant), but it can produce false lab tests. There’s no evidence that biotin can cause weight gain or weight loss.

The best way to get biotin is through your diet, by eating biotin-rich foods. You can also speak with your doctor about taking biotin supplements or use hair products that contain biotin.

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What is biotin and how to eat it

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Biotin is known in the world under two more names: vitamin B ₇ and vitamin H (from German Haar und Haut – hair and skin). Therefore, it is often recommended as “beauty pills”. Biotin enters the body with meat, boiled yolk, mushrooms, milk, nuts and beans. It is believed that this vitamin not only has a positive effect on the condition of the skin, hair, nails, but also helps to lose weight and sleep better. Let’s find out if that’s the case.

Deficiency of biotin leads to serious diseases

Deficiency of biotin can cause various skin diseases such as eczema and dermatitis. However, you should not be afraid of this. Residents of developed countries are practically not threatened with such beriberi. We consume a sufficient amount of this useful substance with food, and our body produces another part itself. However, not everything is as rosy as it seems at first glance. Vitamin H is very easily destroyed. Its deficiency can provoke even a banal dysbacteriosis. The fact is that beneficial bacteria are responsible for the production of biotin in our body, so any violation of the intestinal microflora leads to a sharp decrease in the content of this substance. Surprisingly, the components of the same products that biotin brings can destroy biotin. The scientist Beteman, who discovered biotin, fed his experimental animals with raw eggs. After some time, he noticed that the hair of laboratory mice thinned, and the claws began to break. As soon as the biologist replaced raw eggs with boiled ones, everything returned to its place. So it was found that raw boiled eggs, rich in vitamin H, contain the substance avidin, which prevents the absorption of biotin.

Biotin saves the skin

Biotin accelerates cell regeneration and renews the protective layers of the skin from several sides. For example, when we eat a lot of sweets, substances that destroy collagen begin to be produced in the body. The skin looks dull, becomes dry, inflammation and wrinkles appear on it, as a result, the face ages faster. Biotin protects collagen from breakers. It also supports the metabolism of fats, due to which the skin receives enough moisture.

Biotin makes hair look better

Biotin is the foundation of our hair. It is involved in the formation of amino acids that make up the protein keratin – the basis of our curls. Therefore, vitamin H deficiency leads to thinning and hair loss. It usually occurs after long-term antibiotic treatment, a strict diet, or pregnancy. It is after these events that girls are usually prescribed a complex of vitamins with biotin. In any case, we must remember that biotin will not transform split ends, it will only help new, healthy hair grow much faster. Biotin is often added directly to cosmetics, especially hand creams, scalp and hair products.

Organic Shop Naturally Professional Coffee Organic Hair Balm (for Hair Growth) Ogx Biotin & Collagen Shampoo for Volumizing and Thin Hair Hask Biotin Hair Conditioner for Fine Hair

Biotin Needed for Weak Nails

Nail Density, also composed of keratin, depends on the amount of sulfur. One of its sources in the body is just biotin. Therefore, if the nails are thin and exfoliate and you suspect that the problem lies in the inferiority of the diet, it is worth trying biotin as a separate dietary supplement. If you made a mistake and the problem is different, don’t worry – excess vitamin H does not accumulate in the body and is excreted naturally.

Biotin makes you lose weight

Of course, you won’t lose three sizes after taking biotin. But learn to eat and not get fat. Biotin is needed by the body to convert everything eaten into clean energy, and it also lowers blood sugar levels and helps in the functioning of the thyroid gland. That is, the use of vitamin H protects against excess weight from three sides: the body fully uses all the energy from food, without leaving it for later, the work of the glands is regulated and the feeling of constant hunger disappears, and any impulsive overeating will not result in problems with cholesterol. Vitamin H helps the body increase good cholesterol and decrease bad cholesterol.

Biotin helps to work and relax

Glucose is the main component of the diet of our brain. Without it, we cannot concentrate, we quickly get tired, we feel lethargic and depressed, but we cannot rest either. Biotin and other B vitamins put all the processes in their place. What are they doing? Just keep the glucose level stable. Unfortunately, the female body accumulates less glucose than the male body, so women often have to support the work of the nervous system from the outside. And the vitamin B complex is often advised to be taken as a prevention of age-related memory changes.

It turns out that biotin is good for everything. Its sufficient consumption helps us look slim, fresh, keep up with everything and enjoy work and leisure.

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Now biotin is one of the most popular vitamins for hair. Let’s see if it is really useful, what useful properties and side effects it has, who this supplement is suitable for.

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Would you like to try taking biotin to improve the condition of your hair? Then you need to know all its strengths and weaknesses.

What is biotin?

Biotin is an organic, water-soluble substance that belongs to the B-vitamin family. It is also known as vitamin B7 or H (pronounced “ah” or “ash”). The body needs biotin to convert certain nutrients into energy. In addition, biotin affects the health of hair, skin and nails.

Lack of biotin leads to hair loss and red rashes on the skin (primarily on the face). However, deficiency of this vitamin is rare: we usually get enough biotin in food. Nevertheless, many girls increase its amount in the hope that h-magic will turn their hair into a luxurious mane – thick and shiny.

Is it worth it? Let’s figure it out!

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What do the studies say about biotin and hair growth?

Our hair, nails and top layers of skin are made up primarily of keratin, a special type of protein. The fact that biotin improves their condition has long been known. Even this vitamin got its name due to this property: the German words “Haar” (hair) and “Haut” (skin) begin with H.

However, research on the effect of biotin on hair growth is not very common. There is currently only limited evidence that vitamin H has a similar effect. One of them was conducted in 2015: women who suffered from hair loss were given a supplement containing biotin. Through 90 days, it turned out that those who took it have an active growth of hair where there used to be foci of hair loss. Similar results were obtained by scientists three years earlier: in 2012.

Alas, both works have one common drawback: the composition of the supplements that the subjects drank included not only biotin, and therefore it cannot be confidently asserted that it was he who had the effect pleasing women.

Recommended Daily Intake of Biotin

Biotin deficiency is rare, so official agencies (such as the US Food and Drug Administration) do not report the recommended amount, noting that it varies depending on age, gender and general health status.

Experts recommend the following daily dosage:

• up to 3 years: 10 to 20 mcg;
• 4 to 6 years: 25 mcg;
• 7 to 10 years: 30 mcg;
• over 10 years old: 30 to 100 mcg.

But these are just general tips. To determine how much biotin you need, you should talk to your doctor, who will explain how much of the vitamin you should take to get the most benefit.

There are two ways to get more biotin: add biotin-rich foods to your diet, or buy a supplement that contains vitamin B7.

Foods that contain biotin

Biotin is not uncommon. It is included in many products, and therefore adding them to the diet is not difficult even with the most intricate diet. It is found in:

• organ meats such as liver or kidneys;
• salmon;
• egg yolk;
• sweet potato;
• nuts – almonds, peanuts and walnuts;
• soybeans and other legumes;
• avocado;
• whole grain products;
• bananas;
• cauliflower and broccoli;
• mushrooms.

Cooking reduces the effectiveness of biotin, so it’s best to choose foods that can be eaten raw. Do you love walnuts? It’s time for them! And do not forget to read how much biotin is contained in different products – so you can regulate its amount.

Biotin supplements

Another way to increase your biotin intake is to buy vitamin B7 supplements. They are available as capsules and tablets, and there will be no need to calculate the dosage, as is the case with products. This is much more convenient than thinking every time at dinner: “So, I ate a salmon steak weighing 200 g, and biotin is in it …”

Most people can take vitamin B7 supplements without any negative effects. But there are exceptions: there are those who are not lucky enough to face side effects. Problems include nausea, diarrhea, and cramps.

As you can see, not the most pleasant results! Before taking biotin, be sure to talk to your doctor about the potential risks and benefits of taking biotin, as well as the optimal dosage. Perhaps you just need to follow the instructions in the instructions, but it is possible that you will have to take a different number of capsules than the manufacturers recommend.

Additional Benefits of Biotin

According to dermatologist and cosmetologist Anna Sambuk, biotin supports hair health and promotes hair growth. “This is an important micronutrient in the normal cycle of the hair follicle,” says the expert. The cycle consists of three phases, and biotin controls the timely transition from one to another. “In addition, biotin is important for the production of collagen, a substance critical for the elasticity and silkiness of hair and healthy nails,” adds Sambuk.

But biotin is not only useful for this: it also has other proven beneficial properties. For example, biotin is one of several B vitamins that support a healthy metabolism. Biotin converts glucose from carbohydrates into energy for the body and helps amino acids perform their normal functions.

It is also believed that biotin can:

• reduce inflammation;
• improve cognitive function;
• help lower blood sugar levels in people with diabetes;
• increase “good” HDL cholesterol and lower “bad” LDL cholesterol.

Taking Biotin: Risks and Warnings

Adding more biotin-rich foods to your diet does not pose any risks – unless, of course, a gastroenterologist says otherwise, who thinks that you should not lean on beans .