Benefits of Biotin for Hair, Skin, and Nails: According to Science
Let’s face it - not all of us are born with flawless skin, impeccable hair or perfect nails. And while we can try to cover issues with makeup or nail polish, it can’t be a completely successful job.
The problem should be fixed at the root. Lots of people turn to biotin to get them shinier and more beautiful hair, skin, and nails. But what exactly is biotin?
What is Biotin and What Does Biotin Do?
Biotin is a water-soluble vitamin, also known as vitamin B7 or vitamin H. It is one of the B complex vitamins that actually assist your body in turning food into usable energy. More specifically, it’s is an important component of enzymes in the body that break down substances like fats, carbohydrates, and others.
It plays a vital role in cellular signalling and gene regulation, embryonic growth and during pregnancy as well. Biotin is much needed for healthy skin, hair, eyes, and liver functioning.
These are excellent reasons why we should make biotin-supplementing a habit. This B complex vitamin is available in small amounts in some diets. While some people get enough biotin from regular, healthy foods, this isn’t the case for everyone.
Side effects of biotin deficiency:
Biotin insufficiency can absolutely occur in some situations. Let’s say you used to eat too many egg whites regularly for an extended period of time. Many of us don’t know that egg white contains a specific protein that binds biotin very tightly and prevents its absorption in organs!
Same can happen in case of raw egg consumption. Long-term anticonvulsant therapy, the use of antibiotics or of parenteral nutrition for extended periods may interfere with the binding of biotin to biotinides.
The most common sign of Biotin deficiencies are:
• Alopecia or Hair loss
• Brittle hair
• Dry and Scaly skin rashes (especially on your face)
• Loss of interest in food
• Nausea, Stomach queasiness or the urge to vomit
• Muscle pain
• Conjunctivitis or red eye
• Ataxia or poor muscle coordination
Biotin Deficiency Treatment
To avoid these deficiencies try to take initial steps like for early remedies:
1. Take the best biotin supplement.
2. Consult with a doctor
How biotin works:
Biotin acts as a co-enzyme when it enters your body. This is critical for your metabolism when it comes to glucose, amino acids and fatty acids. So when we eat foods that are full of proteins, fats, and carbs, vitamin B7 biotin needs to be there in order to use these macronutrients for energy.
Biotin is a water-soluble micronutrient - any additional quantities that are in your body will be excreted through your urine. What does that mean? Your body doesn’t build up any, which is both good and bad news.
Why is it good? It is good because it is very rare for biotin levels to be toxic. On the flipside of that, it is also bad because that means your body’s level isn’t high enough.
What is biotin good for:
Biotin is essential for keeping us looking young and healthy. If you pick up almost any hair or skin vitamin, you will find biotin to be an ingredient. Why is that? Because B-vitamin helps to create amino acids that produce a form of keratin which is a basic protein located in our hair, skin, and nails.
But unless you eat a lot of avocados, berries, fish, cauliflower, organ meats, and mushrooms, you likely don't get enough of it. If you have a biotin deficiency, you won’t get enough of many biotin benefits.
Here are the "top 3 benefits of biotin" - most people don't know or even think about.
1. Biotin for hair growth
Since our hair is mostly composed of keratin that is produced in hair follicles, eating biotin-rich meals or taking it orally can undoubtedly improve your body’s keratin infrastructure. Meaning - your body is getting necessary ingredients that can make your hair grow faster, stronger, healthier and will prevent it from breaking or getting weak.
Biotin can also improve the blood circulation in the scalp and provide you with thicker hair. Our hair is made up of protein fiber. Protein distribution is another important function that helps you repair and rebuild new tissues and is shown to be effective in male pattern baldness just as well as it treats women’s hair.
Vitamin H can break down the protein that will make sure enough quantity is available by not cutting off the supply to the hair follicles.
2. Healthy Skin
Whether you decide to get biotin through supplementation or through your diet, you will find it has benefits that come along with it. The longer you take it, the clearer, softer, and brighter your skin gets.
A lot of people turn to biotin supplementing because it can work some wonders for dry and itchy skin. Sometimes this vitamin can be used as a restriction remedy for dermatitis and psoriasis.
Taking enough Biotin can guarantee perfect blood circulation and flow to the scalp which ends eradicating dandruff and its symptoms.
3. Strengthen weak nails
This vitamin B7 can actually become beneficial to improve the state of fragile nails. As we already mentioned, nails are made of keratin, so adding a few extra biotins in our daily meals, will develop keratin efficiency that can aid the health of your nails. Your nails will grow longer, stop chipping, will be stronger and less likely to break.
Bonus Tips: Check out this infographic to know "5 extra health benefits of biotin!
Biotin Health Benefits
Health benefits don’t stop there. Vitamin B7 biotin and other complex vitamins help you balance blood sugar, protect your brain, keep your cardiovascular system healthy, even help to build or repair various muscles and tissues in your body.
This vitamin has also been proven to minimize inflammation throughout the body. People that take it regularly deal better with body pain, aches, and motion issues.
It can also help with everything from acne, rashes, dryness, cracking, and even fungal infections. Basically, if you want a vitamin that is going to give your body all the best, this is the one for you.
Biotin dosage; daily recommended intake
The National Academy of Science’s Institute of Medicine recommends getting 30 micrograms for both females and males over the age of 19. However, if you are pregnant or breastfeeding, that number gets bumped up to 30 milligrams and 35 milligrams.
Like we have mentioned earlier, you can either supplement it with a vitamin or incorporate it into your diet. Many people turn to supplement with a vitamin because it is easier to use and intake. Since it is good for your scalp, skin, and nails, these problems will get less and less obvious over time, until they are completely eliminated.
The bottom line:
Until now, biotin is considered to be a safe and non-toxic vitamin which can work perfectly in different ways. It gets optimum results in health benefits and has been proven as a cure for many diseases.
So if you’re finding yourself disappointed with your skin, hair or nails, or simply want to make yourself look brighter, healthier and younger, biotin supplements can get you there.
Though it’s rare to have any unusual symptoms of taking biotins on a regular basis (even in the case of supplement) don’t hesitate to consult with your doctor about it.