We’ve all found ourselves in this situation – staring at the back of a multivitamin bottle, our eyes scanning the long list of vitamins and minerals, wondering about their benefits and how much we should really be taking.
Biotin, or as some may know it, vitamin H, is one such nutrient, Got a lot of attention recently. You may be wondering what exactly it is and how much we should include in our daily intake.
Let’s uncover the mystery of biotin together.
What is biotin and why is it important?
BiotinScientifically known as vitamin B7, it is a water-soluble vitamin that plays an important role in the functions of our body. As part of the B vitamin family, its main job is to convert the food we eat into energy that our bodies can use. However, this vitamin has more to offer.
Support metabolism
Biotin acts as a helper for various digestive enzymes, helping to break down carbohydrates, proteins, and fats. This process supports efficient metabolism and energy production, allowing us to get through each day with energy.
Promotes healthy skin, hair and nails
Do you dream of sweetness? healthy hair, flawless skin and strong nails? Biotin may be your secret weapon. The use of biotin has been known to promote hair growth as well as maintain skin and nail health, and is often the go-to solution for individuals dealing with thinning hair or brittle nails.
Support healthy blood sugar
Biotin may also play a role in supporting healthy blood sugar levels. This is especially beneficial for those concerned about blood sugar regulation, a key aspect of overall health.
Strengthen the nervous system
Adequate intake of biotin supports optimal function of the nervous system. This ensures that neurotransmitters (the body’s chemical messengers) work optimally to maintain balance in our bodies.
Support liver health
our liver, The body’s source of detoxification, supported by biotin. Biotin helps carry out its essential functions, reminding us of the interconnectedness of our body’s systems.
breast-feeding
For breastfeeding mothers, biotin can come to the rescue by supporting lactation. This ensures babies receive essential nutrients, laying the foundation for their growth and development.
What causes biotin deficiency?
Although a biotin deficiency Relatively uncommon in people who follow the standard American diet, it can be caused by a variety of factors.
dietary factors
Long-term consumption of raw protein can lead to biotin deficiency. The reason is that raw egg whites contain a property called avidin. This protein binds to biotin and inhibits its absorption, preventing the body from using it effectively.
hereditary disease
Some genetic disorders affect the body’s ability to metabolize and utilize biotin effectively. Disorders such as biotinidase deficiency and holocarboxylase synthase deficiency fall into this category.
alcoholism
Long-term drinking can cause biotin levels in the body to drop. This is because alcohol will reduce the body’s absorption and utilization of vitamins, destroying normal levels.
smokes
Research suggests that smoking may accelerate biotin catabolism, especially in women. This essentially means it breaks down biotin faster than non-smokers, potentially causing a deficiency.
long-term use of certain medications
Some medications, especially anticonvulsants and long-term antibiotics, may interfere with biotin absorption, causing biotin levels to decrease over time.
Pregnancy and breastfeeding
Pregnancy or the demands of breastfeeding may cause biotin levels to decrease. However, this can often be counteracted with prenatal vitamins containing biotin to support both mother and baby.
malabsorption disorder
Diseases that affect nutrient absorption, such as Crohn’s disease and celiac disease, may cause biotin deficiency because the body has difficulty absorbing necessary nutrients from food.
What are the symptoms of biotin deficiency?
For many of us, the first signs of nutritional deficiencies can be subtle and difficult to identify.That said, here are some Symptoms of biotin deficiency:
- Hair loss: We all lose a few hairs every day, but if you notice a significant increase in hair loss and are approaching hair loss, it could be due to a biotin deficiency.
- rash: A red, scaly rash, especially around the eyes, nose, and mouth, may be a warning sign of low biotin levels.
- Fungal infection: A compromised immune system caused by biotin deficiency can make you more susceptible to fungal infections.
- Nails become brittle: If you find that your nails break easily, it might be time to check your biotin levels.
- Digestive problems: Biotin plays a vital role in producing enzymes that aid digestion. Therefore, biotin deficiency can cause digestive discomfort.
- Neurological symptoms: Symptoms such as drowsiness, hallucinations, and numbness may be related to low biotin levels.
- Conjunctivitis: Red, watery eyes may be a less common symptom of biotin deficiency.
How much biotin can you take per day?
When it comes to the recommended dietary allowance (RDA) for biotin, adults should generally Aim for 30 mcg (micrograms). However, pregnant women have slightly higher biotin needs, so adequate intake means these women need to take at least 35 mcg. It’s important to remember that everyone’s nutritional needs may vary and these recommendations serve as a general guide.
Making sure you get enough biotin every day is one of the best ways to avoid any adverse effects of a deficiency. However, biotin toxicity can occur when you take too much.
What happens if you eat too much biotin?
While biotin is generally considered safe—due to its water solubility, which allows the body to flush out excess biotin—it’s possible to have too much of a good thing. High doses of biotin can cause rashes, digestive problems, high blood sugar, and allergic reactions.
High levels of biotin can also interfere with lab test results, including those that measure troponin. This marker is often used to diagnose heart disease, and biotin interference can lead to misdiagnosis.
What are the best food sources of biotin?
For those of you who prefer to get your nutrients from the food you eat the old-fashioned way, you’re in luck. A variety of popular and common foods are rich in biotin.
These include the following:
- viscera
- yolk
- Nuts and seeds
- salmon
- dairy
- avocado
- sweet potato
- spinach
- cauliflower
- whole grains
What should you consider before taking biotin supplements?
Before you reach for that bottle of biotin supplements on the shelf, there are a few things to consider.
First, consider whether you need biotin supplementation. Before starting any supplementation regimen, a health professional must be consulted for sound medical advice. They can provide you with guidance based on your unique health needs and lifestyle factors.
More is not always better, especially when it comes to supplements. Unless otherwise advised by a healthcare professional, follow recommended levels. Excessive intake may cause unexpected side effects.
Remember, not all supplements are created equal. Make sure the supplement you choose meets FDA (Food and Drug Administration) quality and safety guidelines. Please look out for third-party testing or certification to ensure you are getting a high-quality product.
Finally, biotin may interact with certain medications, altering their effectiveness. Be sure to tell your healthcare provider about all supplements you are taking to avoid any potential interactions.
bottom line
As you can see, biotin plays an important role in many body functions, from energy metabolism to Keep hair healthy. Although biotin deficiency is rare, it can occur, and it’s important to recognize the signs. Addressing any nutritional gaps in your diet or lifestyle is important to maintaining optimal health.
Before seeking supplements, consider natural dietary sources of biotin. Foods such as liver, salmon, egg yolks, and avocados are rich in this important nutrient and can be easily incorporated into your daily diet.
If you are considering supplementing with biotin, be sure to talk to a healthcare professional to make sure this is the right step for you. They can guide you on the correct dosage and help monitor your progress.
For more insights on achieving optimal health and wellness, follow Dr. Kellyann on social media, Check out our blog. By doing so, you can dive deeper into the world of holistic and natural nutrition, learn more about the benefits of traditional healing foods, and use the knowledge to take control of your health.
source:
Biotin – Vitamin B7 | Nutritional Sources | Harvard T.H. Chan School of Public Health
Biotin Deficiency | NCBI Bookshelf
