Biotin — also known as vitamin B7 — is a B-complex vitamin that helps your body breaks down food into valuable energy. While you can maintain a healthy biotin level by eating meat, eggs, fish, seeds, nuts, and some vegetables, many people choose to consume it in a daily supplement. The name “biotin” comes from the Greek word “biotos,” which means “sustenance” or “life-giving.” As a B vitamin, biotin offers a variety of health benefits. It can help maintain the health of your nervous system, liver, eyes, hair, and skin.
Biotin helps maintain many of your body’s major systems. Like other B vitamins, biotin helps your body use enzymes and carries nutrients throughout the body. In addition, biotin can provide the following health benefits:
Type 2 diabetes is a serious condition characterized by high blood sugar levels that leaves the insulin function impaired. A biotin deficiency can disrupt blood sugar, or glucose regulation. Some evidence shows blood biotin levels may be lower in people with diabetes. As per a study, biotin was found to lower blood glucose levels in people with type 2 diabetes mellitus, a severe form of diabetes. The results were achieved by combining biotin with chromium picolinate, a supplement form of chromium. In effect, biotin was shown to regulate blood sugar levels by preventing insulin resistance, which is a major step forward in controlling diabetes. Overall, more high quality research is needed to fully understand the effects of biotin on diabetes and blood sugar control.
Biotin is well known for its positive effects on hair. Research shows that biotin improves hair health — including shines, volume, and scalp coverage in women who experience thinning hair. Even though biotin deficiencies are rare; when surfaced, it can lead to symptoms of hair loss or a scaly red rash. Biotin has been shown to regrow, repair and reduce hair fall significantly. It helps to make your hair look thick, lush, healthy and shiny. One of the main benefits isBiotin promotes hair growth and healthy hair. In a 2015 double-blind placebo study, researchers took a sample group of women who had visible hair loss. Half of them were made to take nutritional supplements of B7 (or Biotin) and another half took a placebo twice per day for 90 days. Digital images of affected scalp area were compared from the beginning and end of the study. Their hair was also washed to see the amount of shredding. In conclusion, the women who took the B7 nutritional supplement experienced significant hair growth in affected areas and reduced hair fall. Most of these women continued to take the nutritional supplement even after 180 days and the results supported further hair growth and improved quality of hair. No adverse effects were documented in any of the individuals participating in the study. Biotin also helps improve the body’s keratine infrastructure. Keratine is the protein that makes up our hair, skin and nails.
Improved Skin and Fingernails
Research also shows that biotin helps improve skin’s hydration, smoothness, and appearance. In addition, some studies show that biotin can strengthen fingernails and make them grow faster. Biotin is a versatile addition to your beauty routine.
Biotin is also necessary for a healthy pregnancy. Studies show that a biotin deficiency — which is fairly common among women who are pregnant — can lead to health issues in developing babies. Because of this, women who are pregnant should regularly eat biotin-rich foods and should also consider taking biotin supplements.
WHAT ARE THE BEST WAYS TO REAP THE BENEFITS OF BIOTIN?
If you want to see for yourself whether the benefits of biotin are real, you have a couple of options. As we said, many foods contain biotin, so if you’re considering biotin as a way to boost your hair care game, you may want to try adding these foods into your diet. Some examples of food that contain the most biotin, according to the NIH, are eggs, fish, meat, seeds, nuts, and sweet potatoes. And it doesn’t stop there—the Mayo Clinic states that biotin is also found in liver, cauliflower, carrots, bananas, and cereals. Taking a biotin supplement is potentially the most popular way to introduce more biotin to your system, but you’ll want to ask your doctor or your dermatologist before you begin—everybody’s body is different and can react differently to supplements. In fact, whatever type of supplement biotin capsule, biotin tablets regimen you’re considering, it’d be wise to run it by a medical professional before starting. Supplements can’t take the place of a well-balanced diet, so if you don’t think you’re getting enough of a certain vitamin or mineral, talk to your doctor before buying and ingesting a supplement. Using biotin shampoo and other hair care products formulated with biotin is another option you may have considered. Keep in mind, however, that most of the research on biotin for hair that does exist focuses on biotin supplements, not topical use.