Recommended daily biotin: Biotin: Supplement Information From WebMD
Biotin: Supplement Information From WebMD
Biotin is a coenzyme and a B vitamin. It is also known as vitamin H. Because biotin is present in so many different kinds of foods, deficiency is rare.
As a supplement, biotin is sometimes used for hepatitis, brittle nails, neuropathy, and other conditions.
Why do people take biotin?
Biotin plays a key role in the body. It supports the health of the skin, nerves, digestive tract, metabolism, and cells. One small study suggested that biotin and other micronutrients helped treat peripheral neuropathy, nerve pain in the extremities that can result from kidney failure or diabetes.
Biotin supplements have been studied as a treatment for a number of conditions. Biotin might decrease insulin resistance and nerve symptoms related to type 2 diabetes. More research needs to be done. Some preliminary evidence suggests that biotin might help strengthen brittle nails. Other uses of biotin — for conditions like cradle cap, hepatitis, hair loss, and depression — are unsupported or untested.
However, most people don’t need biotin supplements. We get biotin in foods naturally. Our bodies also recycle the biotin we’ve already used. Genuine biotin deficiency is quite rare.
Pregnant women sometimes have low levels of biotin, so some take biotin supplements. The benefits and risks aren’t clear.
How much biotin should you take?
The Institute of Medicine has set an adequate intake (AI) for biotin. Getting this amount from diet, with or without supplements, should be enough to support good health.
||Biotin: Adequate Intake (AI)
19 years and up
Depending on your case, your doctor might recommend a higher dose. Even at higher levels, biotin appears to be fairly safe. Researchers don’t know at what dosage biotin might start to pose health risks.
Can you get biotin naturally from foods?
Biotin occurs naturally in many foods. Wheat germ, whole-grain cereals, whole wheat bread, eggs, dairy products, peanuts, soya nuts, Swiss chard, salmon, and chicken are all sources of biotin.
Benefits, Side Effects, Dosage, and Interactions
Biotin is a B vitamin often recommended for hair health. Since biotin deficiency can lead to thinning of the hair, proponents claim that taking biotin supplements can thicken hair and stimulate growth.
Biotin is available in pill or tablet form along with biotin-enriched hair products. These products can be expensive and some brands aren’t as reputable as others. But the good news is that many foods are also rich with biotin—many of which are listed below.
Continue on to learn about the many possible benefits of biotin for your hair and health. You will also want to know about the potential side effects that may come with biotin supplementation. We’ve included that information here as well.
Biotin is an essential vitamin—meaning that your body needs this micronutrient to function properly. The biotin you consume in foods helps your body to turn the food you eat (protein, carbohydrates, and fat) into energy.
Verywell / JR Bee
Taking a biotin supplement is likely effective for treating biotin deficiency. However, some biotin supplements claim to have additional health benefits that are not supported by scientific evidence.
Manufacturers claim that shampoo, conditioner, hair oils, masks, and creams containing biotin can thicken hair, increase fullness, and add shine.
A handful of research studies have shown that biotin supplementation may help stimulate hair regrowth in people who have a clinical biotin deficiency or alopecia. But researchers also note that hair regrowth is often spontaneous and multifactorial, and may not be related to biotin supplementation at all.
Furthermore, there is no evidence that biotin supplementation is beneficial for “normal, healthy people” who do not have an underlying condition causing their hair to thin.
Hair care products containing biotin may claim to be a cure-all for brittle, thinning, and flat hair. But don’t be fooled by the packaging; these claims are not supported by science and may be little more than a marketing ruse. If you have concerns about your hair, talk to your doctor.
Other possible benefits of biotin include the treatment of:
- Brittle finger nails or toenails
- Diabetic nerve pain
- Muscular sclerosis
- Diabetic nerve pain
Note: There is insufficient scientific evidence to know for sure if biotin can treat any of these conditions.
Possible Side Effects
Biotin supplements can cause problems if you ingest too much. Side effects can include skin rashes, digestive upset, problems with insulin release, and kidney problems.
According to a report published in the New England Journal of Medicine, biotin treatment was said to interfere with laboratory tests and mimic Graves’ disease.
As with any supplement, the safety of long-term or high-dose use isn’t known.
Dosage, Preparation, and Safety
The FDA has not established a recommended dietary allowance (RDA) for biotin. According to the National Institute of Health, 30 micrograms (mcg) is the daily adequate intake for adults 19 years of age and older. This amount can usually be achieved through dietary consumption.
There is no official RDA for biotin, but proponents often recommend taking 2 to 5 milligrams (mg) of biotin in supplement form daily in order to strengthen hair shafts and achieve results.
Although biotin is a water-soluble vitamin (the excess is excreted in urine and feces), the safety of using any amount of biotin in supplement form is unknown.
As with other supplements, biotin hasn’t been tested for safety in pregnant women, nursing mothers, children, and those with medical conditions or who are taking medications.
Biotin deficiency can occur in people who consume a great deal of raw egg white. That’s because uncooked eggs contain avidin—a protein that blocks the absorption of biotin.
Since biotin is produced in the intestines, people with inflammatory bowel disease or other conditions that disrupt the balance of intestinal bacteria may not be able to produce adequate biotin.
Excessive alcohol use, cirrhosis, and congenital biotin deficiency (biotinidase deficiency) may increase your need for biotin. A number of medications can lead to biotin deficiency as well. Among those are beta blockers, blood thinners, anticonvulsants, and retinoids.
If you notice any symptoms of biotin deficiency, consult your healthcare provider. Symptoms include:
- Thinning of the hair
- Brittle nails
- Dry skin
- A red scaly rash (especially around the eyes, nose, and mouth)
- Numbness and tingling of the arms and legs
What to Look For
Biotin deficiency is believed to be uncommon. Bacteria in the intestines usually provides more than the body’s daily requirements and biotin is also in a variety of common foods.
Most people can meet their daily biotin needs by consuming biotin-rich foods like bananas, carrots, cooked egg yolks, sardines, nuts, legumes, brewer’s yeast, nutritional yeast, liver, cauliflower, salmon, and mushrooms.
Food sources of biotin (in micrograms per 100 grams) include:
- Cooked egg yolks (53)
- Oats (27.0)
- Wheat germ (17.0)
- White mushrooms (16)
- Spinach (6.9)
- Cheese, brie (6.2)
- Milk (3.5)
- Pork (5.0)
- Carrot (5.0)
- Apple (4.5)
- Tomato (4.0)
- Beef (3.0)
- Chicken (2.0)
- Lettuce (1.9)
What can I do about thinning hair?
Thinning hair and hair loss can be very distressing. If you’ve noticed that you’re losing your hair or that your hair is thinning, it’s important to see your healthcare provider to determine the cause.
Will a supplement help what I think is a deficiency?
Although biotin deficiency is considered rare, it can result in hair loss. If you have symptoms of biotin deficiency or are thinking of taking biotin, be sure to talk with your healthcare provider to assess your levels and discuss what’s best for you.
Taking biotin supplements without being properly assessed by a physician poses the risk that diagnosis and treatment of the underlying cause will be delayed.
There are many reasons why your hair may be thinning or losing its volume, including infection, emotional or physical trauma, alopecia, and such medications as retinoids, beta blockers, blood thinners, and more.
While thinning hair is also a symptom of biotin deficiency, the condition is rare. Most people get enough biotin simply by consuming a balanced and nutritious diet. It’s highly unlikely that biotin deficiency is the cause of your hair loss.
Yet, biotin supplements and hair care products are commonly touted as a miracle cure for dull, flat, and thinning hair. Scientists are not so certain, though; studies have yet to even examine whether or not such products live up to the hair health claims made about them.
Before you splurge on biotin-infused products branded with unsubstantiated claims, ask yourself: Am I consuming a healthy, balanced diet? Scientists don’t know how safe it is to consume any amount of biotin in supplement form. But you can’t go wrong eating more nutritious foods.
A Word From Verywell
Unfortunately, you shouldn’t believe everything you read on a product’s packaging. While biotin has certainly become glamorized as a panacea for hair health, manufacturers who shill biotin to promote their product aren’t making factual claims.
Nevertheless, it is true that your hair can provide insight into your overall health and nutrition. If you are concerned about your hair health for any reason, talk to your doctor. You may have an underlying condition, or perhaps, your diet simply needs a makeover.
The 10 Best Biotin Supplements of 2021, According to a Dietitian
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Best Overall: Jarrow Formulas at vitacost.com
“One vegetarian/vegan friendly capsule produces over 16,000 percent of the recommended daily intake of biotin.”
Best for Hair: Country Life Maxi Hair at Amazon
“It contains a specific blend of nutrients to support hair health.”
Best Whole Food Based: Megafood Hair Skin Nails 2 at Amazon
“This supplement strives to nourish and support a healthy complexion, nails, and hair.”
Best Budget: Nature’s Bounty at Amazon
“Nature’s Bounty keeps this supplement simple providing only biotin and no complementary ingredients in their product. “
Best Gluten Free: Country Life at Amazon
“Offering 5,000 micrograms of potent d-biotin, one plant based capsule is gluten free, vegan, and kosher.”
Best Biotin Only: Solgar Biotin at Amazon
“One vegan tablet provides 300 micrograms of biotin.”
Best Vegan: NOW Foods at Amazon
“This potent biotin option, delivers 5,000 micrograms of biotin in a plant based capsule.”
Best Hypoallergenic: Klaire Labs at Amazon
“Free of milk, casein, eggs, fish, shellfish, tree nuts, peanuts, wheat, gluten, soybeans, corn, and yeast.”
Best Gummy: Vitafusion Extra Strength Biotin Gummies at Amazon
“There is no high fructose corn syrup in these gummies.”
Best B-Complex: Vitamin Code Raw B-Complex at Amazon
“Providing all 8 B vitamins, this product gives consumers 325 micrograms of biotin. “
Biotin is a B vitamin and it is an essential nutrient, meaning humans must obtain it from food (or supplements). Food sources of biotin include eggs, fish, meat, nuts, seeds, and some vegetables. Required for energy metabolism, biotin plays an important role in many of the body’s enzymatic reactions. Biotin is probably best known for its effect on hair, skin, and nails due to the symptoms that occur when a deficiency is present (brittle nails, rashes, and thinning hair).
Research to support the use of supplemental biotin for optimal hair, skin and nail health is limited. It appears that taking supplemental biotin may be of benefit only to those who have diagnosed deficiencies. Although biotin appears to be well-tolerated and non-toxic even at high doses, it still can have undesired effects. That is, at very high doses, it may cause clinically significant falsely high or falsely low laboratory test results. This can lead to an incorrect diagnosis.
As with any supplement, it is always important to consult your healthcare provider before taking any supplement. Biotin supplements come in various forms, including capsules and gummies. Some supplements include biotin as part of a B-complex or mixed into a multivitamin, whereas biotin-only supplements are also an option.
Here, the best biotin supplements:
Less is more when it comes to supplements unless instructed by your physician. For this reason, Solgar’s Biotin 300 mcg (view at Amazon) or Vitamin Code’s Raw B Complex (view at Amazon) are our two top choices.
What to Look for in a Biotin Supplement
Although biotin is water-soluble and does not stay in the body for long, large doses can cause stomach pain, skin rashes, and kidney problems. Large amounts of biotin may be appropriate for those with diagnosed deficiencies; however, if you are looking to take biotin to support general health, it is always wise to update your healthcare provider with what you are taking and be on the lookout for side effects.
Certifications and third-party testing:
It’s important to do your research instead of just picking a product blindly off the shelf. Opt for companies that independently test their products to verify quality and potency. For those with allergies, make sure the label is free of your particular allergen. It is also wise to look for a product with a “certified non-GMO” or “USDA Organic” seal for optimal ingredient integrity.
Biotin supplements may contain additional ingredients, including complementary nutrients such as other B vitamins or herbs that are thought to promote hair, skin, and nail health. Always check the ingredient list to ensure that all of the ingredients are safe for your individual needs.
Supplements come in a variety of forms, including liquid, capsule, and gummies. Gummy supplements are a good choice for those who do not like to swallow pills. When shopping for a gummy supplement, pay attention to the grams of sugar per serving; ideally, it is less than four grams per serving and contains no harmful ingredients like food dyes and high fructose corn syrup.
There are biotin supplements available in liquid form. This is another easy to swallow option that is usually free of sugar. For consumers who are comfortable with swallowing supplements, you will find the most variety of options available in soft gel or tablet form.
Biotin supplements do not have to cost an arm and a leg in order to be effective. Shoppers can find high-quality products that do not break the bank. Pay attention to the number of servings in a bottle as well as the dose when comparing products. Supplement forms (tablet, capsule, liquid) and complementary ingredients will affect the price of products.
Frequently Asked Questions
What’s the difference between a biotin-only and a B-Complex supplement?
There are eight B Vitamins and Biotin is one of them (Vitamin B-7). In general, the B Vitamins work best when taken together as seen in B-Complex supplements or multivitamins. For consumers who are looking to minimize the number of supplements they are taking, it might be wise to choose a B-Complex or Multivitamin that contains about 30 micrograms of biotin per serving. In addition to minimizing the burden of taking supplements, choosing a comprehensive product can minimize the cost.
What are some contraindications against taking biotin?
Biotin can interact with certain medications, and some medications can have an adverse effect on biotin levels. Individuals on long-term anti-seizure therapy reportedly have reduced blood biotin concentrations. Consult with your healthcare provider to see if supplementation is right for you if you are taking these medications.
Very high intakes of biotin may interfere with tests that measure levels of hormones (such as thyroid hormone) and Vitamin D, producing falsely normal or abnormal results.
I have food allergies. Can I take a biotin supplement?
Some products are allergy-friendly while others may not be, always double-check ingredients and labels.
Finding a supplement that meets allergy-friendly requirements can be hard. Thankfully, gluten-free products are more common than ever however for other dietary restrictions such as wheat, soy, egg, yeast, nut, shoppers will have to check the bottle a bit more closely. Brands like Pure Encapsulations, Klaire Labs, Megafoods, Innate Response, and Garden of Life meticulously test their products for allergens.
What Experts Say
“Many people are aware of biotin for its reputation in promoting healthy hair and strong nails. The fact is, though, very little evidence exists in strong studies indicating that biotin supplementation for hair and nails is actually effective. While small doses of biotin may be safe —and anecdotally effective—large amounts may be harmful. The best route to healthy hair and nails is truly through attention to a healthy, colorful, and balanced diet.” —Kristin Kirkpatrick, MS, RDN
Why Trust Verywell Health?
As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients but would take them herself if needed.
Biotin Supplements for Healthy Nail Growth
Biotin is a B vitamin often touted as a natural remedy for brittle nails. Found naturally in a number of foods, biotin is widely available in supplement form. Proponents claim that biotin supplements can also help promote weight loss and treat conditions ranging from acne and eczema to diabetes and depression. Although research on biotin and nail health is somewhat limited, some studies suggest that biotin supplements may help treat brittle nails.
The Science Behind Biotin and Nails
To date, there isn’t enough scientific evidence to rate the effectiveness of biotin in treatment of brittle nails, according to the National Institutes of Health (NIH). However, studies have definitively shows that biotin deficiency does cause brittle nails. Therefore, supplementation of the vitamin in these cases is helpful for nail strength.
Although biotin appears to be well-tolerated and non-toxic even at high doses, another type of side effect does exist. That is, at very high doses, it may cause clinically significant falsely high or falsely low laboratory test results. This can lead to an incorrect diagnosis.
Supplements haven’t been tested for safety and due to the fact that dietary supplements are largely unregulated, the content of some products may differ from what is specified on the product label.
Also keep in mind that the safety of supplements in pregnant women, nursing mothers, children, and those with medical conditions or who are taking medications has not been established. You can get tips on using supplements here, but if you’re considering the use of biotin, talk with your primary care provider first.
Verywell / Anastasia Tretiak
Using Biotin for Nail Growth
While some research suggests that biotin may help treat brittle nails, there’s not yet enough evidence to draw any firm conclusions about the benefits of using biotin supplements for healthier nails. To get your fill of biotin without using supplements, include biotin-rich foods like liver, salmon, pork chop, hamburger, bananas, carrots, egg yolks, sardines, and sweet potatoes in your diet.
Although biotin deficiency is uncommon, it may occur in people who drink alcohol excessively or consume a great deal of raw egg white (which contains a protein that blocks the absorption of biotin). Genetic disorder of biotin deficiency, infant seborrheic dermatitis, and surgical removal of the stomach may also increase your need for biotin. Symptoms of biotin deficiency include thinning of the hair, a red scaly rash (especially around the eyes, nose, and mouth), depression, exhaustion, hallucinations, and tingling of the arms and legs.
Brittle nails are often a normal result of the aging process. However, nail brittleness can sometimes signal an underlying health problem (such as thyroid disease). Symptoms of brittle nails include frequent and/or easy tearing, cracking, splitting, or breaking of nails. If you have brittle nails, it’s important to consult your doctor rather than self-treating your nails with biotin supplements. Self-treating a condition and avoiding or delaying standard care may have serious consequences.
Can Diabetes Cause Hair Loss?
There are many reasons you may experience hair loss, including stress, vitamin or mineral deficiency, hormones, or medications. Diabetes is among these possible causes.
According to the American Academy of Dermatology, the average human sheds about 50-100 hairs per day, which is considered normal. Losing hair is part of the hair lifecycle. As one hair is lost, another is replaced.
Excessive hair shedding can occur during times of stress or after pregnancy. It is important to note, however, that this is not the same as hair loss. Hair loss, referred to as alopecia, occurs when something stops the hair from growing. Hair loss can occur in patches and may not return until the trigger is fixed.
Diabetes can cause hair loss when blood sugars are out of range. Diabetes can also be associated with an immune system disorder called alopecia areata, which can cause hair loss.
Hair loss can be distressing, especially if you do not know the cause or how to treat it. Find out how diabetes and hair loss are related and what treatment options are available.
Chalisa Thammapatanakul / EyeEm / Getty Images
Hair loss in diabetes may be hereditary and related to other immune system disorders, such as thyroid disease or alopecia areata. Other causes of hair loss in diabetes can be related to poor circulation, medication side effects, inadequate blood sugar control, and nutrient deficiencies. For the best treatment options, it is important to determine the cause.
Immune System Disorder
People with diabetes are at increased risk of developing other immune system disorders. Sometimes people with diabetes can also have thyroid disorders. An issue with the thyroid can cause hair loss because disruptions in the thyroid hormone can affect the hair cycle and lead to hair thinning or hair loss.
If you have diabetes and suspect you have a thyroid issue due to weight loss, weight gain, fatigue, or nervousness, your physician should evaluate you.
Another type of autoimmune disease that is associated with diabetes is called alopecia areata. This occurs when the immune system attacks the hair follicles, leading to patches of hair loss on the scalp and other parts of the body. An accumulation of infiltrating immune cells typically characterizes it.
The amount of hair loss will depend on how many hair follicles are attacked. While the disease can cause an attack on the hair follicles, it rarely destroys them; therefore, hair can grow back, especially if you have not lost much hair.
Some people may be genetically predisposed to hair loss. This appears to be more common in those with other autoimmune diseases such as type 1 diabetes, rheumatoid arthritis, asthma, hay fever, atopic dermatitis, thyroid disease, vitiligo, or Down syndrome.
Insulin resistance, vascular impairment, and poor circulation are symptoms that can be a result of chronically high blood sugar or hyperglycemia. Chronic hyperglycemia can decrease the oxygen and nutrient supply, resulting in vascular impairment.
This can cause hair thinning, hair fragility, spareness of hair, or decreased hair growth speed. Insulin resistance could produce microvascular impairment, thus playing a role in the pathophysiology of androgenic alopecia.
Researchers found that type 2 diabetes was associated with an increased risk of severe central scalp hair loss in Black women. Researchers concluded that people with type 2 diabetes should be followed closely for central scalp hair loss so that appropriate treatment can be offered.
Medication Side Effects
Certain types of medications can cause hair loss by disrupting the hair cycle. Sometimes it can be difficult to pinpoint the cause, especially if a person is on multiple medications.
For example, certain types of cancer treatment such as chemotherapy and radiation can cause hair loss. Typically, when hair loss occurs due to certain medications, the hair will grow back when medication use stops.
Other types of medications that can cause hair loss include:
- Arthritis medications
- Medications for gout
- Cholesterol-lowering medications, including certain statins
- High blood pressure medications (ACE inhibitors)
- Anticoagulants (blood thinners)
- Acne treatment medications
- Psoriasis medicines
Elevated Blood Sugar
Hyperglycemia (elevated blood sugar) occurs when sugar remains in the blood and cannot be taken into the cells for energy. This can occur because of lack of insulin, insulin resistance, or a combination of both. Over time, damage to the microvascular and macrovascular vessels can occur.
For example, if blood vessels in the legs are damaged, hair follicles below the knees can also be damaged due to a lack of blood flow, which disrupts the flow of oxygen and nutrients and, as a result, affects the hair growth cycle.
This can be a sign of peripheral arterial disease (PAD). People with PAD may also have intermittent claudication, wounds that heal very slowly, or numbness and tingling in the legs or feet.
Elevated blood sugar from hormonal imbalances can also affect hair growth and hair loss. For example, when cortisol (the stress hormone) levels are high, the cells become resistant to insulin. Instead of sugar being taken out of the bloodstream, it remains in the blood.
Over time, excess cortisol can disrupt the hair follicle, leading to hair growth disorders such as androgenetic alopecia, alopecia areata, and telogen effluvium.
There are many different types of hair loss. How it falls out will depend on why it is falling out. For example, if you have type 1 diabetes and your hair starts to fall out in patches on your scalp or various parts of the body, you may have alopecia areata. This may occur in a single episode, or it may have remission and recurrence.
Other types of hair loss may occur on the scalp or other parts of the body. For a proper diagnosis, it is important to differentiate how quickly the hair is falling out and where, so that you can give your physician an accurate picture.
People with diabetes are also at increased risk of skin-related symptoms, such as dry, itchy skin and other types of skin-related disorders. When blood sugars are elevated, people with diabetes are at increased risk of developing infections. Folliculitis is a type of bacterial skin infection that affects the hair follicles.
Diagnosis is contingent upon several variables, including how your hair loss presents—Is it on your scalp, your legs, or elsewhere? Does it fall out in patches or clumps?
There can often be a sex-specific hair loss trait, which causes hair to fall out in patterns termed male and female.
Other factors may include:
- Other health conditions
- Stress level
- If you have experienced trauma
- Differentiating between sudden or gradual hair loss
Your physician may do bloodwork to determine if you have any vitamin and mineral deficiencies. A dermatologist may also use a dermascope to diagnose the cause of hair loss. Additionally, they will examine your nails.
If you have diabetes, you are at increased risk to develop other immune system disorders such as thyroid problems or alopecia areata. Some studies suggest that insulin resistance can be a marker for hair loss. Therefore, it could be possible for people with prediabetes to experience hair loss.
Prediabetes, also described as impaired glucose tolerance or impaired fasting glucose, is considered a precursor of type 2 diabetes. Prediabetes does not typically cause symptoms, but without intervention, it can progress to type 2 diabetes.
Several factors can increase your risk of prediabetes, such as a family history of diabetes, age, excess weight (especially in the abdomen), high blood pressure and/or cholesterol, and sedentary behavior, among others.
If you are experiencing hair loss and have some of these other risk factors, you may want to be examined by your physician to see if you have impaired glucose tolerance. Getting control of your blood sugar promptly can help prevent type 2 diabetes and get your hair loss under control.
It is important to note that not one treatment works for everyone. Treatment options will depend on the reason for hair loss and the type of hair loss you are experiencing. In most instances, hair can grow back once the intervention is started.
Managing Blood Sugar
If you are someone with diabetes and have been experiencing elevated blood sugars, getting your blood sugars within the normal range may help you slow down hair loss and even help with hair regrowth.
Because elevated blood sugar is associated with vascular disruption, poor circulation, and hormonal imbalances, maintaining your blood sugars within your normal range can help keep your hair cycle regular.
Your normal blood sugar range will depend on your age, if you experience hypoglycemia often, how long you have had diabetes. and your life expectancy.
Typically, blood sugars should be 80-130 mg/dL after fasting for eight or more hours and less than 180 mg/dL two hours after a meal. These targets should be individualized with your healthcare professional.
If your blood sugars are at goal and you are reaching your target numbers that you have created with your healthcare team, yet you are still losing your hair, you should contact your medical team. There could be a different medical or nutritional reason as to why you are losing hair.
Certain medications are known to help treat hair loss and help hair regrow. The American Academy of Dermatology lists different types of medicines that can help with hair loss types. The type of
medication prescribed will depend on your age and the risks of side effects:
- Corticosteroid creams and injections: Injections are typically for adults and not children. Creams can be applied to the patches in both children and adults. Injections seem to be more effective in adults, while creams seem to work better in children.
- Rogaine (minoxidil): Helps to keep hair growth stimulated and is helpful for the scalp, beard, and eyebrows. This may also be an option for children.
- Anthralin: Another type of topical medication that is typically used with Minoxidil. This can cause skin irritation.
Lifestyle Modification: Diet, Supplements, Exercise
In individuals with nutrient deficiencies, such as vitamin D or iron deficiency, supplementing or changing dietary patterns to include nutrient-rich foods may help with hair loss. It is important to note that over-supplementing is not the answer.
In fact, supplementing with too much of certain vitamins and minerals can be harmful, especially if you do not have a deficiency. For example, getting too much vitamin A and E have actually been linked to hair loss. Because these vitamins are fat-soluble, they can cause toxicity if taken in excess.
It is always a good idea to use food first to see if there is any effect on hair. If you find that dietary interventions are not helpful, you may want to be tested for nutrient deficiencies.
Nutrient deficiencies may warrant dietary supplementation, but supplementation recommendations should always be guided by a professional, as supplements are not regulated and too much of certain vitamins can be harmful.
Essential vitamins and minerals important in hair health include iron, zinc, biotin, niacin, fatty acids, selenium, vitamin D, and amino acids.
A well-balanced diet that contains ample amounts of fruit, vegetables, healthy fats, whole grains, and a variety of protein sources can usually provide recommended daily amounts of vitamins and minerals. In instances where there is an actual deficiency, supplementation supervised by a medical professional may be warranted.
Iron deficiency has been correlated to hair loss by mechanisms of action that are not clearly understood. Some studies indicate that those who have low iron levels also have experienced some hair loss.
People with severe iron deficiency need to be evaluated by a doctor for iron replacement. Those who are vegan may need dietary counseling to optimize iron absorption and iron intake to prevent deficiency. Foods rich in iron include animal proteins, seafood, legumes, nuts, seeds, leafy greens like spinach, and whole grains.
Zinc deficiency is uncommon; however, it can cause hair loss in severe cases. Some studies have shown that people with zinc deficiency, when treated, were able to reverse their hair loss. Zinc deficiency may occur due to various reasons, including malabsorption issues, genetic disorders, and certain medications.
Foods naturally rich in zinc include red meat; poultry; shellfish like oysters, crab, and lobster; whole grains; dairy products; and fortified cereals.
Zinc from plant-based foods is not as readily absorbed as animal products. People who follow a vegan or vegetarian meal plan may need to have zinc levels assessed. You should not supplement with zinc without a medical professional. Over-supplementing with zinc can cause a copper deficiency.
Essential fatty acids (omega-3 and omega-6 fatty acids) must be ingested through the diet as the body cannot make them. Some studies have shown that a deficiency can cause hair loss on the scalp and eyebrows.
Eating a diet rich in fatty acids may be associated with increased hair growth; therefore, it is important to eat enough fat. Foods rich in omega 3 and 6 include fatty fish, walnuts, chia seeds, flaxseed, sunflower seeds, pumpkin seeds, and canola oil.
Although the research is scarce, many companies market selenium supplementation for hair growth. Most diets are adequate in selenium, and deficiencies are rare. Selenium toxicity is possible, therefore eating foods rich in selenium versus supplementing is recommended.
The amount of selenium a food contains will depend on the soil it is in. One Brazil nut can provide all your selenium needs for the day. Other food sources of selenium include fish, meat, poultry, grains, legumes, and dairy.
Some studies have shown that people with alopecia areata can have low levels of vitamin D. As vitamin D is largely obtained from sunlight, it is known as the sunshine vitamin.
During the winter months, it can be harder to obtain adequate amounts of vitamin D. Because vitamin D is found in a limited number of foods, supplementation may be warranted for low blood levels or deficiency.
Foods rich in vitamin D include salmon, trout, mackerel, tuna, fish liver oils, fortified milk and milk alternatives, egg yolks, fortified cereals, and orange juice.
Lack of biotin or a biotin deficiency has been associated with hair loss, brittle nails, and dry skin. Deficiency is rare but can be associated with enzyme deficiency, excessive antibiotic use, consuming too many raw egg whites, alcoholism, and antiepileptic use.
It might sound plausible that taking biotin or using biotin-containing products can help with hair loss. However, while supplementation with biotin has been shown to have efficacy in treating brittle nails, there is insufficient research for supplementing biotin for hair loss without a biotin deficiency.
If you do not have a deficiency, you should be able to get enough from food. Foods rich in biotin include spinach, oats, egg yolks, and wheat germ.
Amino acids are the building blocks of protein, and protein is an important component to hair growth and strength. Hair follicles are mostly made of protein; therefore, it makes sense that a lack of protein could cause hair loss.
If you have diabetes and have been told to follow a very low-calorie diet, you may not be eating enough protein. Insufficient calorie intake can reduce your intake of key nutrients, such as vitamins, minerals, and protein. This can result in hair loss.
It is important to get adequate amounts of protein daily. The average adult needs about 0.8 grams of protein per kilogram of body weight. One kilogram equals 2.2 pounds, so if you weigh 170 pounds that would mean that you need about 62 grams of protein.
Foods that are rich in protein include chicken, fish, turkey, eggs, cheese, yogurt, tofu, edamame, legumes, nuts, seeds, and nut butters, to name a few.
Exercise has so many health benefits including improving insulin sensitivity, which can improve glucose control. It is important for people with diabetes, especially those taking glucose-lowering medications such as insulin, to test blood sugar often to prevent hypoglycemia.
There are many treatment options for hair loss. However, if you have significant hair loss, it may take time to grow back. In this case, your dermatologist may recommend that you purchase a wig for the time being.
Wigs or hair replacement may be an option to consider, especially if your hair loss has impacted your daily life and affected your self-esteem. Some dermatologists may recommend a hair prosthesis, a wig that is custom made to ensure a perfect fit. There are many options to choose from.
If you are experiencing hair loss on other parts of your body, you would benefit from meeting with a board-certified dermatologist to develop a plan. They must see you so that you can understand the best remedy.
For example, if you lose hair in your nose, they may recommend applying an antibiotic ointment to your nose to protect you from foreign particles, such as dust, germs, and small airborne particles.
If your hair loss is related to stress, it is important to figure out how to manage your stress. Consider reaching out to a mental health professional.
You may also participate in mindfulness activities, such as deep breathing, yoga, or meditation. Journaling, writing down your feelings, walking, exercising, and listening to music are other types of stress-relieving activities.
Connecting with others who are experiencing the same thing you are is another important way to boost self-esteem and prevent loneliness.
The American Academy of Dermatology recommends connecting with someone from the National Alopecia Areata Foundation. If this is not the type of hair loss you are experiencing, you can ask your dermatologist for another appropriate foundation.
A Word From Verywell
Dealing with diabetes requires daily self-management and can get tiring. Adding hair loss to your diagnosis may feel overwhelming, but be assured, there are ways to slow down hair loss, prevent it, and stimulate hair growth.
If you are having trouble managing your diabetes and keeping your blood sugars within the normal range, consider meeting with a registered dietitian or certified diabetes care and education specialist. These professionals can provide you with education and help you overcome barriers.
A few dietary, exercise, and behavior changes, such as moving more, can go a long way to improving blood glucose control and optimizing nutrient needs. People with diabetes who maintain good blood glucose control can protect themselves from diabetes complications and can live a full, healthy, and energized life.
Certain nutrients may help with hair loss and hair regrowth. If you have an actual deficiency in one of these nutrients, supplementing may be necessary. However, most of the time, simply adding more foods rich in these nutrients can be beneficial, possibly for hair, but also for overall health.
If you feel like your hair loss has happened suddenly or excessively and you are not sure why, you may need to meet with a dermatologist specializing in hair loss. Once they figure out the reason for the hair loss, they can tailor a treatment plan to suit your needs.
Most of the time, there are remedies. It may just take some time to figure out. Remember that you are not alone.
Clinical Application and DANGERS of High Dose Biotin – Pharmacy Solutions Online
Clinical Application and DANGERS of High Dose Biotin
- High-dose biotin treatment can cause insidiously misleading laboratory results by fully mimicking the typical laboratory pattern of Graves’ disease and sometimes persisting for several days after biotin application 
- A Somewhat Bizarre Case of Graves Disease Due to Vitamin Treatment 
- A Single 10 mg Oral Dose of Biotin Interferes with Thyroid Function Tests 
- High-dose biotin in infants mimics biochemical hyperthyroidism with some commercial assays 
- The FDA has received a report that one patient taking high levels of biotin died following falsely low troponin test results when a troponin test known to have biotin interference was used 
Biotin, also known as vitamin B7, is a water-soluble vitamin often found in multi-vitamins, prenatal vitamins, and dietary supplements marketed for hair, skin, and nail growth. Most people get enough biotin from the foods they eat. However, certain groups are more prone to deficiency, such as patients with a rare genetic disorder called “biotinidase deficiency”, alcohol dependence, and pregnant and breastfeeding women.
Biotin deficiency is very rare in the United States and can cause thinning hair and loss of body hair; brittle nails; a rash around the eyes, nose, mouth, and anal area; skin infection; pinkeye; high levels of acid in the blood and urine; nervous system disorders; and seizures. Symptoms of biotin deficiency in infants include weak muscle tone, sluggishness, and delayed development.
The Food and Nutrition Board (FNB) based its determination of Adequate Intake (AI) for all populations on the amount of biotin in human milk consumed by infants and then used body weight to extrapolate AIs for other groups. Table 1 lists the current AIs for biotin .
High Dose Biotin
Several studies have found no adverse effects of 10–50 mg/day of biotin, even up to 200 mg/day oral or 20 mg/day intravenously when administered to patients with inherited biotin metabolic diseases and acquired biotin deficiency
The recommendations for adequate intake in adults has been estimated to be 30 µg/day ,. This usual dietary intake is not expected to be high enough to affect immunoassays based on the streptavidin-biotin binding. However, patients with inherited metabolic diseases like propionic acidemia, biotinidase deficiency, and patients with parenteral nutrition receive a higher dosage of biotin, with daily oral doses in case of inherited metabolic diseases ranging from 10 to 40 mg per day , . Supraphysiological biotin administration is also used in certain auto-immune conditions aimed at reducing hair loss or fortifying hair and nails (up to 20 mg per day). It is sometimes listed as an unnamed supplement to improve hair, nails, and skin, and is not considered a medication by the patient, therefore not worth mentioning . More recently, very high doses of biotin (300 mg per day) have been used in clinical trials in multiple sclerosis and demyelinating pathologies . Although the therapeutic mechanism for high-dose biotin in biotin-thiamin–responsive basal ganglia disease (BTBGD) remains unknown, high doses of biotin alone (5-10 mg/kg-d) had been used in the successful treatment of this disease .
Excess biotin has not been shown to have any toxic effects in humans. However, high plasma biotin (>30 µg/L) can lead to clinically misleading interferences with streptavidin-biotin immunoassays. 
Dangerous Lab Interference causing false-positive/negative
Biotin in blood or other samples taken from patients who are ingesting high levels of biotin in dietary supplements can cause clinically significant incorrect lab test results. High dose biotin may interfere with diagnostic assays that:
- Use biotin-streptavidin technology
- Are commonly used to measure levels of hormones (such as thyroid hormone)
- Measure other analytes such as 25-hydroxyvitamin D, producing falsely normal/abnormal results
The results of many hormonal immunoassays (troponin, natriuretic peptides, therapeutic drug assays, serology tests) may be misleading because of biotin interference. Many non-hormonal immunoassays may also be inaccurate in biotin-treated patients, showing falsely low tumor markers and ferritin levels, falsely high vitamin B12 and folate levels, and falsely negative serologies.  Many immunoassays provide highly inaccurate results if tested less than two days after the ingestion of biotin (seven days for thyroid receptor antibodies). As a result, biotin administration must be discontinued at least two days prior to sampling.
Recent case reports have described lab results falsely indicating Graves disease and severe hyperthyroidism in patients taking 10–300 mg biotin per day, including six children receiving high doses of biotin (2–15 mg/kg per day) to treat inherited metabolic disease. According to the Food and Drug Administration (FDA), a patient with a high intake of supplemental biotin died following a troponin test that gave a falsely low result, because the test was subject to biotin interference.
The FDA advises healthcare providers to ask their patients about any supplements they may be taking that contain biotin and to consider biotin interference as a possible source of error if laboratory test results do not match the clinical presentation of the patient.
Tables 2 and 3 lists current assays that may be impacted by high-dose biotin.
Table 2: Potential some potential errors in hormone testing, due to biotin interference 
Table 3: Assays prone to biotin interference 
What can be done to suspect and overcome these interferences?
The possibility of an analytical artifact may be inferred from various signs :
- Lack of coherence with the clinical presentation; e.g. a thyrotoxic biochemical profile in a patient who is clinically euthyroid. The anomaly may extend to several other endocrine investigations to heighten suspicion of assay interference.
- Comparison of physiologically dependent variables: lack of the usual balance between the hormone and its regulating factor, evoking, for example, the very rare syndrome of inappropriate secretion of TSH.
- Extremely unusual analyte concentration.
- Markedly different results given by different analytical methods: as mentioned above, these analytical errors are method-dependent, because they impact specifically streptavidin-biotin based immunoassays.
One method of biotin neutralization is highly efficient and may be easily performed in any clinical laboratory, either to investigate unexpected hormonal profile, or to prevent artifact for known biotin supplementation. 
Another method enables laboratories to confirm biotin interference in the appropriate clinical setting. Moreover, it enables laboratories to remove the interference and report accurate and reliable results, without the need for patients to withhold beneficial therapy prior to blood tests. 
- National Research Council. Dietary reference intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic acid, Biotin, and Choline. National Academy of Sciences. Washington, DC: National Academy press, 1998:374–89.
- Zempleni J, Wijeratne SS, Hassan YI. Biotin. Biofactors 2009;35:36–46.
- Elston MS, Sehgal S, Du Toit S, Yarndley T, Conaglen JV. Facticious Graves’ disease due to biotin immunoassay interference – a case and review of the literature. J Clin Endocrinol Metab 2016;101:3251–5.
- Khieng V, Stevens C. Vitamin D toxicity? a case study. NZ J Med Lab Sci 2010;64:44–50.
- Seaborg E. Thyroid month January 2016: beware of biotin. In endocrine news. Washington, USA: Endocrine society, 2016:42. Available at: http://endocrinenews.endocrine.org/January-2016-thyroid-month-beware-of-biotin
- Sedel F, Papeix C, Bellanger A, Touitou V, Lebrun-Frenay C, Galanaud D, et al. High doses of biotin in chronic progressive multiple sclerosis: a pilot study. Mult Scler relat Disord 2015;4:159–69.
- Mock, Donald M. “Biotin: from nutrition to therapeutics.” The Journal of nutrition 147.8 (2017): 1487-1492.
- Piketty, Marie-Liesse, et al. “High-dose biotin therapy leading to false biochemical endocrine profiles: validation of a simple method to overcome biotin interference.” Clinical Chemistry and Laboratory Medicine (CCLM) 55.6 (2017): 817-825.
- Piketty, Marie-Liesse, et al. “False biochemical diagnosis of hyperthyroidism in streptavidin-biotin-based immunoassays: the problem of biotin intake and related interferences.” Clinical Chemistry and Laboratory Medicine (CCLM) 55.6 (2017): 780-788.
- Caputo, Marco, and Romolo Dorizzi. “Hyperthyroidism and nutritional supplements: Watch out!”
- Selby C. Interference in immunoassay. Ann Clin Biochem 1999;36:704–21.
- Trambas, Christina, et al. “Depletion of biotin using streptavidin-coated microparticles: a validated solution to the problem of biotin interference in streptavidin–biotin immunoassays.” Annals of clinical biochemistry (2017): 0004563217707783.
- Kummer, Sebastian, Derik Hermsen, and Felix Distelmaier. “Biotin treatment mimicking Graves’ disease.” New England Journal of Medicine 375.7 (2016): 704-706.
- Al-Salameh, Abdallah, et al. “A Somewhat Bizarre Case of Graves Disease Due to Vitamin Treatment.” Journal of the Endocrine Society 1.5 (2017): 431-435.
- Biscolla, Rosa Paula M., et al. “A Single 10 mg Oral Dose of Biotin Interferes with Thyroid Function Tests.” Thyroid 27.8 (2017): 1099-1100.
- Arya, Ved Bhushan, et al. “High‐dose Biotin in Infants Mimics Biochemical Hyperthyroidism with Some Commercial Assays.” Clinical endocrinology (2018).
- Biotin (vitamin B7): Safety communication – may interfere with lab tests
Biotin Daily Dose: How Much Should I Take
Medically reviewed by Mary Lucas, RN Written by Our Editorial Team Last updated 10/01/2020
Biotin, or vitamin B7, is a water-soluble B vitamin that’s a popular ingredient in hair growth and care products.
While biotin isn’t a proven, FDA-approved treatment for preventing male pattern baldness like finasteride or minoxidil, there’s some evidence that it can help to promote healthy hair growth, particularly in people who are biotin deficient.
We’ve covered most of this in our guide to biotin for hair growth and health, which looks at the most current research on biotin’s benefits.
Since biotin is a supplement rather than an FDA-approved medication, there are no guidelines regarding how much to take per day — although there are recommendations from credible sources like the Food and Nutrition Board (FND) at the National Academies of Sciences, Engineering, and Medicine.
This lack of concrete information can make it confusing and difficult to work out how to incorporate biotin into your hair care and hair loss prevention routine.
Below, we’ve looked at the data to work out how much biotin you should take per day for ideal hair health. We’ve also listed some of the risks of taking too much biotin, from side effects to a range of issues biotin can cause with certain lab tests.
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How Much Biotin Should You Take?
Currently, there’s no FDA recommended dietary allowance (RDA) for biotin, meaning there’s no widely accepted recommended daily dose.
Biotin is taken from the foods we eat by the microflora of the large intestine. Most people produce enough biotin through their digestive system to avoid the need for supplementation, meaning there’s no essential minimum dose of biotin — only recommended doses.
Because of this, biotin supplementation is usually only necessary if you’ve been diagnosed with a biotin deficiency. However, it’s common and safe to take a small daily dose of biotin to prevent biotin deficiency and potentially promote hair health.
The National Institutes of Health recommends a biotin dose of 20 to 30 micrograms (mcg) per day for teenagers and adults to prevent biotin deficiency.
If you’ve been diagnosed with a biotin deficiency, follow the treatment dose provided by your healthcare provider. Treatment doses of biotin can vary based on a person’s age and the severity of their biotin deficiency.
What’s the Maximum Safe Dose of Biotin?
The Mayo Clinic states that no side effects have been reported for biotin in amounts of up to 10 milligrams (10,000 mcg) per day. This is double the amount of biotin that’s included in our biotin gummy vitamins.
The Office of Dietary Supplements (ODS), part of the National Institutes of Health, reports that studies of even higher doses of biotin, including studies of biotin at doses of 10mg to 50mg per day, have not produced any symptoms of toxicity.
With this said, it’s still important not to take too much biotin.
Unless you’ve been prescribed biotin at a specific dose by your doctor to treat a deficiency, stick to the recommended dose provided by your biotin supplement.
Biotin and Lab Tests
There’s evidence to suggest that high intake of biotin supplements could potentially interfere with several lab tests.
Specifically, daily use of high doses of biotin supplements has been linked to inaccurate readings for lab tests used to measure certain hormone levels, including thyroid hormone. This has resulted in some biotin users receiving test results that falsely indicate hyperthyroidism or Graves’ disease.
Use of biotin supplements has also been linked to falsely low results on troponin tests, which are often used to diagnose stroke, heart attack and other cardiovascular conditions.
Because of this, the FDA recommends healthcare professionals ask patients about their use of biotin if their lab test results are unusual. If you use biotin supplements, it’s important to let your doctor know ahead of time if you’re going to receive any type of blood test.
Biotin supplements are safe and may be effective at treating certain forms of hair loss. However, like with other supplements, it’s important to use them responsibly to make sure you don’t affect your health and wellbeing.
If you take a biotin supplement such as our biotin gummy vitamins, make sure you don’t exceed the recommended serving size. If you’re concerned about using biotin, or believe that you have a biotin deficiency, contact your doctor for personalized advice and assistance.
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This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.
90,000 7 beneficial properties of biotin | Weekly PHARMACY
Biotin is one of the B vitamins, also known as vitamin B 7 . The RDA for biotin is 5 mcg for babies, 30 mcg for adults, and up to 35 mcg for breastfeeding.
Biotin deficiency is rare. However, some populations, such as pregnant women, may experience mild forms of it. Eating raw eggs can also lead to a biotin deficiency, but this requires eating raw eggs for a long time.The fact is that raw egg whites contain the protein avidin, which binds to biotin and prevents its absorption. Avidin is inactivated during egg preparation.
Biotin is found in a wide variety of foods, which is why its deficiency is rare. Foods that are particularly good sources of biotin: meat (especially liver and kidneys), yeast, egg yolks, cheese, legumes such as soy and peanuts, greens, cauliflower, mushrooms. In addition, gut bacteria produce some biotin.What are the health benefits of biotin?
- Plays a key role in macronutrient metabolism. In particular, it plays an important role in energy production by supporting the activity of a number of enzymes involved in the metabolism of carbohydrates, fats and proteins. Thus, biotin-containing enzymes help initiate the process of gluconeogenesis, activate reactions that are important for the production of fatty acids and the breakdown of amino acids.
- Essential for nail health. Biotin supplements are believed to strengthen nails.Brittle nails are estimated to affect about 20% of the world’s population. Biotin may be beneficial for brittle nails. Thus, in one study, 8 people with brittle nails received 2.5 mg of biotin per day for 6-15 months. As a result, nail thickness increased by 25% in all 8 participants. The brittleness of the nails has also decreased. In another study of 35 people with brittle nails, consuming 2.5 mg of biotin per day for 1.5-7 months improved nail health in 67% of the participants. However, to confirm the results obtained, additional research is needed in this area.
- Important for hair condition. Biotin is believed to promote hair growth and health, but there is insufficient evidence to support this theory. However, biotin deficiency is associated with hair loss, so in individuals with biotin deficiency, its use may benefit the condition of the hair. Whether biotin improves hair growth in healthy people remains to be seen.
- Plays an important role during pregnancy and breastfeeding. During pregnancy and lactation, the daily requirement for biotin may increase.Up to 50% of women may suffer from a lack of biotin during this period. This is believed to be due to its more rapid breakdown in the body during pregnancy. In addition, the main cause for concern is that animal studies have shown that biotin deficiency during pregnancy can cause birth defects in offspring. However, you should consult your healthcare professional before taking biotin while pregnant or nursing.
- Able to lower blood glucose levels in patients with diabetes. Some evidence suggests that blood levels of biotin may be lower in people with diabetes than in healthy people. Several placebo-controlled studies have shown that biotin supplementation combined with chromium can lower blood glucose levels in some patients with type II diabetes.
- Important for the skin . People with biotin deficiency can experience skin problems and suffer from the appearance of red, scaly rashes. Some studies also indicate that biotin deficiency is associated with the development of seborrheic dermatitis.However, there is no evidence that biotin supplementation is beneficial to the skin of individuals without biotin deficiency.
- Plays a role in the treatment of multiple sclerosis. High doses of biotin are used in the treatment of multiple sclerosis. A pilot study in 23 patients with progressive multiple sclerosis showed some improvement in over 90% of people taking high doses of biotin. More research in this area is needed to confirm the findings.
Based on materials from www.medicalnewstoday.com
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90,000 Biotin (vitamin H, B7), namely – what is it?
The benefits of vitamins for the human body can hardly be overestimated. They participate in all life processes and ensure growth and development at all age stages.This article will focus on biotin.
Vitamin H, also called biotin or vitamin B7, belongs to the group of B vitamins and is an essential trace element for the normal functioning of the human body. Unlike other vitamins, the body’s need for B7 is relatively small. Nevertheless, some processes in the human body cannot do without biotin. Its main functions are to improve the absorption of carbohydrates and regulate the production of insulin. A sufficient intake of biotin in the body helps to strengthen physical and mental strength, increase vigor and energy, preserve health and youth.
Vitamin H is a transparent crystal, perfectly soluble in alkali, almost insoluble in water. It does not tolerate thermal effects, it is destroyed by boiling. A sufficient amount of biotin is produced by the human intestinal microflora . But for this it is necessary that the intestines be clean of pathogenic microorganisms and decay products, which is virtually impossible in today’s ecology. Therefore, at present, the bulk of vitamin B7 enters the body along with food.
Discovery of biotin
The world learned about biotin only in 1901. Then the scientist Wilderson described this substance in his works. He talked about the fact that it helps the development of yeast bacteria, and called it “bios”, which is from the Greek. means life. Further studies of vitamin B7 were continued by the biologist Beteman in 1916, and laboratory rats helped him in this. The animals were fed raw eggs to provide them with proteins. However, soon, due to such a diet, the rodents began to deteriorate the skin, crawl out wool and deform muscle tissue.The symptoms disappeared as soon as the raw eggs were replaced by boiled yolks. Several years passed before scientists managed to isolate vitamin H from chicken yolks, which became a medicine for rats. It turned out that raw eggs contain a large amount of biotin, but the glycoprotein avidin prevents it from being absorbed normally. But in boiled eggs, this protein substance is absent. But in a free crystalline form, he was able to isolate it from the yolk of a chicken egg with Keglem in 1935. And then this substance was called biotin.In translation it means “necessary for life.”
Cosmetologists call biotin “the source of beauty”. Its molecular structure contains sulfur, which is essential for maintaining the healthy appearance of skin, hair and nails. With enough vitamin B7 in the body, the sebaceous glands work normally, the skin does not become inflamed, does not shine from excess fat, the hair does not fall out, does not quickly turn greasy, the nails remain strong, do not exfoliate.
Combining with the hormone insulin, vitamin H is involved in the breakdown of glucose, which is very important for the normalization of blood sugar levels.Therefore, the use of biotin is recommended for people with diabetes. According to medical statistics, almost all patients who regularly take vitamin B7 supplements show positive changes in glucose metabolism. Also, biotin is a participant in the synthesis of hemoglobin, so that the process of hematopoiesis cannot do without it. This vitamin is part of the enzymes that form nucleic acids, muscle tissue and internal organs, promotes cell division and various biochemical reactions.Without vitamin H, carbon dioxide does not escape from the body, therefore, respiratory function is impossible. In short, biotin is involved in almost all metabolic processes. Therefore, its deficiency in the body is very noticeable.
Like all B vitamins, biotin is essential for the nervous system. It is he who supplies the nerve cells with the main nutrient – glucose. Therefore, with a decrease in the concentration of sugar in the blood, the psyche suffers: irascibility, nervousness, lethargy, sleep disturbances are observed, tantrums become more frequent.It is also possible to note the property of vitamin H to break down proteins and lipids, destroy and remove excess fat accumulations from the body, which is very important for obese people.
What is the daily intake of vitamin H?
The daily intake of biotin is not precisely established, it depends on the age and physical condition of the person. A healthy adult needs to receive daily with food from 30 to 50 mcg of vitamin. Usually food products completely cover this amount, and even exceed it.But pregnant women and nursing mothers require much more substance: from 100 to 120 mcg per day. Also, the need for vitamin H is increased in athletes and people taking antibiotics and hormonal contraceptives. The fact is that these medicines disrupt the work of the intestinal sections, where biotin is produced by bacteria. In such cases, additional intake of the vitamin in pharmaceutical form is necessary.
It should also be noted that in the female body, vitamin H is synthesized in smaller amounts , so the female half needs it more.
What foods contain vitamin H?
Biotin is a fairly common vitamin; it is found in many foods. It can be found in greatest quantities in animal products: pork, beef and chicken, liver and kidneys, milk and its derivatives, sea fish and canned fish. But the leader in vitamin H content is egg yolk.
To quickly increase the level of this vitamin in the body, it is recommended to consume more of the following foods:
- dairy products of sufficient fat content;
- nuts of all kinds;
- boiled eggs;
- culinary yeast;
- liver and heart;
- sea fish and caviar;
- greens, especially spinach, onions;
- most fruits and berries.
90,011 legumes, soybeans, brown rice;
Animal products are a good source of vitamin B7, but the problem is that the trace element is in a state associated with proteins, which means that it is poorly absorbed by the body. In addition, avidin in animal protein almost completely destroys biotin. Therefore, it is so dangerous to sit on a protein diet for a long time: it can completely destroy the intestinal microflora. This is especially true for heavyweight athletes. In order for the gut bacteria to produce enough vitamin H for it to be absorbed normally from food, you need to eat a balanced diet and regularly consume fresh vegetables and fruits.It is in plant products that biotin is in a free form that is not bound to proteins, which means it is optimal for intestinal absorption.
For biotin to be absorbed normally , magnesium is needed. Therefore, it is advisable to use these two substances in combination. Also, vitamin H combines very well with vitamins B12 and B9: it helps these microelements to have their effect on the body.
Important point: Vitamin B5 blocks the action of biotin, so they cannot be taken at the same time.
How is vitamin H deficiency manifested in the body?
Biotin deficiency is extremely rare in healthy, nutritious and healthy people. Usually this problem overtakes alcoholics and heavy smokers. Also, a lack of vitamin H can manifest itself in people who are forced to use antibiotics and anticonvulsants.
Biotin deficiency affects primarily the appearance and mental state. With this pathology, the following symptoms are observed:
- inflammation of the skin and mucous membranes, dermatitis;
- deformation of the nail plates;
- decrease in the level of hemoglobin in the blood, the occurrence of anemia;
- loss of sensitivity of the papillae of the tongue;
- lack of appetite, urge to vomit;
- increase in blood glucose levels;
- the appearance of muscle pain;
- blanching of the skin;
- occurrence of depression, nervousness, mental disorders;
- Staying in a state of constant drowsiness, lethargy, chronic fatigue;
- a sharp decrease in body weight;
- sleep disturbance.
It is very difficult to determine exactly what the problem is precisely in the lack of biotin, because such conditions can be “disguised” as other diseases.
Can an excess of vitamin H occur?
An excess of biotin never occurs , even when consumed in large quantities with food or medicines. There are no side effects. In rare cases, an allergic reaction may occur, accompanied by a skin rash and shortness of breath.But it does not bear serious consequences and passes quickly.
When is vitamin H needed?
- After treatment with antibacterial drugs that disrupt the normal intestinal microflora.
- For problems with blood sugar levels.
- For increased oily skin and hair.
- Hair loss, thinning and delayed nail growth.
- Decreased appetite, apathy, increased fatigue and sleep problems.
- Alcohol abuse, which interferes with the production and absorption of the vitamin.
Now you know what vitamin B7 (biotin) is.
90,000 Biotin for hair – a great helper for growth and health
Biotin belongs to the group of water-soluble vitamins from the B family. It is also called vitamin H. The human body needs biotin, which is involved in the breakdown of many nutrients to form energy reserves. In addition, this trace element takes care of the health of the skin, hair and nails.
Lack of biotin in the human body is expressed in hair loss, the appearance of a scaly red rash on the skin. It is extremely rare to find a deficiency of this substance, since we get it from food and this is quite enough to meet the daily requirement.
Some people seek to increase their biotin intake in the hope that this will provide additional benefits. But that won’t happen.
Further in the article we will consider how much biotin a person needs, what foods contain it, what side effects it has, and whether it is possible to take special supplements with this vitamin.
Research on the effects of biotin on hair health
The main constituent protein of human hair, nails and skin is keratin, and biotin is designed to improve its infrastructure throughout the body. However, scientists cannot give a clear and precise answer about the benefits of biotin in skin and hair care.
Scientists have conducted very little research on biotin and its effect on hair growth, and today only sporadic evidence of a beneficial effect of the vitamin on active hair growth can be found.
A 2015 study of women with thinning hair consisted of a marine protein supplement and a placebo pill for 90 days. At the same time, the participants took pictures of the affected skin areas, and counted the number of hair that fell out after washing.
Those women who took the marine protein supplement reported that they had hair growth in the affected areas.
In 2012, a similar study was conducted with the same positive results.
Recommendations for the use of biotin
Because biotin deficiency is extremely rare, the FDA does not have a specific RDA. Indicators can vary and take into account the age factor, sex of the person and his general health.
Experts recommend dosage for biotin intake:
- from 10 years old and older it is important for all people to consume from 30 to 100 mcg per day;
90,011 babies under 3 years old are given from 10 to 20 mcg;
90,011 children from 4 to 6 years old need 25 mcg;
90,011 children from 7 to 10 years old need 30 mcg;
90,011 pregnant and lactating women need an increased dose of biotin.
It is better to consult a specialist or attending physician about taking biotin in order to determine the dosage and rules for the use of the microelement. The doctor is obliged to prescribe to his patient the optimal portion that will bring maximum benefit. In addition, adhering to a special diet, the body will be saturated with biotin in the right amount.
Foods high in biotin
The average person, along with the consumption of food in most cases, consumes the daily value of biotin.However, in case of a lack of this vitamin in the body, it can be replenished with the help of the following foods with a high content of this trace element:
- liver, kidneys and other internal organs of animals;
- egg yolk;
- walnuts, almonds and peanuts;
- legumes and soy products;
90,011 cereals, raw or parboiled;
Thermal processing of foods can reduce the amount of vitamin H in foods, therefore it is recommended to choose foods that have undergone minimal processing. It is important to take into account that absolutely in every product the content of this element may be different, therefore, before purchasing the above products, you should pay attention to the concentration of biotin in them.
For those who believe that the amount of biotin that comes with regular food is insufficient, the most effective way to increase the volume of this trace element in the blood is the use of specialized dietary supplements.These supplements can be purchased without a prescription from your healthcare professional.
It should be noted that each pharmaceutical company produces supplements with different amounts of biotin, therefore, before purchasing such products, you should first familiarize yourself with its composition indicated on the package.
In most cases, taking biotin supplements does not cause any side effects, however, excessive use of vitamin H can cause:
- stomach cramps;
- upset stomach.
Taking food supplements at the same time as meals can reduce the risk of unwanted effects.
Before using specialized preparations with a high content of vitamin H, it is recommended to consult with your doctor about their effectiveness and daily intake.
Other Benefits of Biotin
Improving hair growth is one of the main benefits of biotin. However, this statement requires a number of additional studies.
In addition, the trace element also improves metabolism, converts glucose into energy, and also improves the absorption of amino acids used to support most body functions. Scientists also claim that the use of this trace element can have the following effects:
- eliminate inflammatory processes;
- restore cognitive function;
- to lower blood sugar levels;
- Reduce bad cholesterol and increase good cholesterol.
Risks associated with the use of biotin
Despite the fact that adding foods high in biotin to the diet does not pose any risks to the human body, it is recommended that you consult with your doctor before using them. Due to the fact that the body of each person has individual characteristics, the doctor must conduct some tests and establish an individual intake rate for this vitamin, as well as familiarize the patient with possible side effects.
Due to the fact that this trace element is one of the water-soluble vitamins, its excess is flushed out of the body during urination. However, taking large amounts of biotin can cause a rash, which is a good reason to see a doctor.
To confirm the excess of this substance, the doctor will conduct tests for:
- low levels of vitamins B6 and C;
- low insulin levels;
- high sugar levels.
If an excessive intake of biotin is confirmed, the doctor will advise you to reduce the dosage of vitamin H.
How long will it take to see the results
The effect of daily consumption will only be noticeable after a few months. Moreover, in order to achieve the effect of taking this microelement, it is necessary to increase the amount of foods consumed per day high in vitamin H to the daily value. At the same time, it is important that the use is daily and in accordance with the recommendations of the attending physician.
Improvement of hair growth, their condition and giving them shine is noted only after 90 days of taking biotin. It should be noted that the use of this trace element has a cumulative effect, and the longer a person uses it, the better the condition of his hair.
In case of deterioration of the hair structure or hair loss, vitamin H should be taken – this is biotin. Scientists say that increasing your daily intake of this trace mineral can improve hair quality and shine.
Most likely, each person consumes the required amount of biotin per day along with food intake, but in case of deterioration of the hair condition, you should consult a doctor who can establish the exact individual rate of biotin and adjust the daily diet.
If side effects occur while taking biotin supplements, the dosage should be reduced and a doctor should be consulted.
1.Biotin. (2010, November)
2. Glynis, A. (2012, November). A double-blind, placebo-controlled study evaluating the efficacy of an oral supplement in women with self-perceived thinning hair. The Journal of Clinical and Aesthetic Dermatology, 5 (11), 28–34
3. Glynis, A. (2015, March 10). 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.Dermatology Research and Practice
90,000 Biotin ᐈ What It Is, Properties, Benefits For Hair And Skin, Than Dangerous.
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Biotin | Tervisliku toitumise informatsioon
The name “biotin” comes from the Greek word “bios”, ie “a life”. Biotin is one of the most important vitamins for growth, incl. to ensure cell growth and renewal. Biotin is a water-soluble compound that was previously also called vitamin H. It belongs to the B vitamins (vitamin B 7 ). Biotin is important for the life of all known organisms, plants and microorganisms synthesize it, but in animals, incl.including in humans, the synthesis of biotin is insufficient. In foods, biotin is found in free form or in protein bound form.
Biotin is needed:
- for the synthesis of fatty acids and glucose, as well as for the metabolism of some amino acids,
- for the metabolism of proteins, folic acid, pantothenic acid and vitamin B 12 .
There are no data on recommended doses of biotin, but an approximate requirement of 30 mcg per day is required. The best sources of biotin are liver, nuts, almonds, yeast, kale, Kama flour, oatmeal and other grains, and mushrooms.Biotin is found in small amounts in many foods. Many foods have not been tested for biotin at all, so the databases list their biotin content as 0, even though biotin is actually there. Small amounts of biotin are also produced by the intestinal microflora. The first signs of a biotin deficiency are lack of appetite, muscle pain, dry skin, and insomnia. If the deficiency is acute, seborrhea occurs, i.e. excess secretion of the sebaceous glands due to lipid metabolism disorders.
Manifestations of biotin deficiency usually occur only when:
- we are talking about intravenous feeding without biotin supplements,
- the diet consists of large amounts of raw egg white – the protein contains avidin, which binds to biotin and prevents its absorption by the body ( after heat treatment, the effect disappears),
- too many antibiotics are taken,
- too much alcohol is used.
What do we know about biotin?
It is also called vitamin H.This vitamin is actively absorbed in the small intestine. The colon can also absorb biotin produced by intestinal bacteria. In the body, it acts as a coenzyme, participates in the metabolism of lipids, carbohydrates, some amino acids and energy. Biotin http://med-microbiology.com is simply a lifesaver for people prone to baldness. It prevents not only hair loss, but also the appearance of gray hair in modern people who have not reached old age. Plays an important role in maintaining healthy skin.Until now, it has not yet been proven that it has a calming effect on the nervous system, but it definitely helps to get rid of melancholy and insomnia.
- Helps the metabolism of fats.
- Promotes the metabolism of amino acids and carbohydrates.
- Stimulates the normal functioning of the sweat glands, nerve tissues, bone marrow, male sex glands, skin and hair growth, relieves the symptoms of dermatitis, eczema.
- Prevents the appearance of gray hair and hair loss, helps in the treatment of baldness.
- Reduces muscle pain.
Hypovitaminosis When taking antibiotics for a long time and eating raw eggs, there may be a lack of biotin. This is because antibiotics kill microflora, and raw eggs contain avidin, an anti-vitamin for biotin. It prevents biotin from being absorbed and digested.
An insufficient amount of biotin can lead to various diseases: dermatitis, glossitis (inflammation of the tongue), eczema, loss of appetite, hair graying at an early age, pallor of the face, dry skin, conjunctivitis, impaired body functions, growth retardation, brain atrophy, depression , drowsiness, fatty hepatosis, increased blood cholesterol, manic syndrome, kidney disease, etc.d.
Units Biotin is measured in μg. Requirements The Recommended Daily Intake (RDA) of biotin, according to nutritional guidelines developed by nutritionists, is presented in the table: Recommended daily intake of biotin Children and adults Age (years) 0+ 0.5+ 1+ 4+ 7+ 11+ 14+ 18+ 50+ Recommended dose (mcg) 5 6 8 12 16 20 25 30 30 Pregnant and lactating women Period First trimester of pregnancy Second trimester of pregnancy Third trimester of pregnancy Lactation Recommended dose (mcg) 30 30 30 35 When to take Must be consumed daily.
Sources The daily requirement of the human body for biotin is 10-30 mcg, part of this amount can be produced by intestinal bacteria. In food, biotin exists in the form of ions or is associated with protein substances. Biotin may not be used in different ways. Fully utilized is the biotin found in corn and soybeans, and in wheat it is difficult to digest. Biotin is rich in animal tissues, egg yolk, tomatoes, yeast, cauliflower, etc. Note Biotin dissolves easily in hot water, is resistant to heat; treatment with strong acid, strong alkali and ultraviolet rays destroys it.The best result can be achieved when using biotin with vitamins A, B2, B6, niacin.
Where to get the vitamin of youth and beauty – 12 products with biotin content
Cosmetologists call biotin the vitamin of beauty and youth – it is a substance that affects the condition of the skin, hair and nails. In this article, we will talk about what other functions biotin performs for the body, and what foods you need to eat in order for your skin and hair to be beautiful and healthy.
Biotin – Quick Reference
In short, biotin or vitamin B7 is a water-soluble vitamin that takes part in the regulation of fat and carbohydrate metabolism. A lack of biotin affects the condition of the skin, hair and nails, which is why biotin is included in many cosmetics. In addition, biotin is involved in the regulation of cholesterol levels.
Biotin is also called vitamin B7 or vitamin H (from the German word haut, which translates as skin).
See also: What to eat to look good – 12 foods with vitamin E
In small amounts, biotin is produced by the intestines, but the main source of vitamin B7 is food.
The RDA for adults is 30 micrograms per day.
Biotin is easily absorbed by the body, but does not accumulate in it. At the same time, there are factors that interfere with the absorption of biotin:
- Drinking a lot of coffee and alcohol.
- The presence of overheated fats in the diet (fried foods).
- Selected medicines and antibiotics.
- Eating raw eggs (they contain the protein avidin, which prevents the absorption of biotin into the blood).
- Diet abuse.
- Violation of intestinal microflora.
What foods contain biotin
Almonds are an excellent product for those who look after their appearance, health and shape.In addition to biotin, they contain a large amount of vitamin E and proteins, which are essential for good skin condition. Biotin is also found in walnuts, pecans, cashews, and peanuts.
See also: How to make your skin radiant and smooth: 10 easy recipes with milk
It is known that carrots are essential for good vision. In addition, carrots contain significant amounts of biotin.
Read also: 10 products for good eyesight and beautiful skin
3.Whole grain bread
To get enough biotin, include whole grain crisps in your diet. In addition to fiber, they contain many vitamins and minerals, including vitamin B7.
Herring, sardines, tuna, salmon, trout and halibut – all these types of fish are rich in biotin, that is, they are useful for the condition of the skin and hair. In addition, fish contains essential omega-3 acids and many other trace minerals.
5. Sour cream
Sour cream is a tasty and healthy fermented milk product that contains vitamins E, B, C, PP, potassium, calcium, phosphorus, magnesium, zinc, iodine, useful protein, and of course biotin. Sour cream can be used as a sauce for any dish, or for cooking – for example, for dishes such as mushrooms with sour cream, stew with sour cream, and many others.
See also: Sour cream in the daily diet – how much, to whom and when
If you care about your health, then you should definitely introduce spinach into your diet. This green, leafy vegetable is a treasure trove of nutrients, including vitamin E and B vitamins. Spinach can be added to salads and used in many dishes such as casseroles, pancakes, smoothies and more.
Biotin is found in many types of meat, including chicken, turkey, beef, red meat, and liver.
8. Dairy products
In addition to calcium and phosphorus, milk, yogurt, cottage cheese and other dairy products contain biotin, which is essential for beautiful skin and hair. If you don’t like drinking regular milk, try making a smoothie with milk – this is not only healthy, but also delicious.
A good source of biotin is cooked egg yolk, which also contains vitamins A and D.
10.Vegetables and fruits
Vegetables and fruits are a good source of many vitamins, including biotin. A significant amount of vitamin B7 is found in cucumbers, cabbage, cauliflower, avocados, bananas, berries (strawberries, raspberries, cranberries).
If you want to get enough biotin from your diet, try soybeans.