Biotin: The Vitamin B7 Supplement

What is Biotin?

Biotin is a water-soluble B vitamin, which is also called vitamin B7 and formerly known as vitamin H or co-enzyme. Generally, biotin is involved in a wide range of metabolic processes, both in humans and in other organisms, primarily related to the utilization of fats, carbohydrates, and amino acids. This means that biotin helps to turn the carbohydrates, fats, and proteins in the food you eat into the energy you need. Vitamins that fall under the “B” category are vitamins that usually help to support adrenal function, help calm and maintain a healthy nervous system, and are necessary for key metabolic processes.

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Image Source: Medical News Today

Is Biotin Important?

Like we mentioned in the previous paragraph, biotin has vital metabolic functions. Without biotin as a co-factor, many enzymes would not be able to function properly, and serious complications can occur, including varied diseases of the skin, intestinal tract, as well as the nervous system. Biotin can help address high blood glucose levels in people with type 2 diabetes and may be helpful in maintaining healthy hair and nails, decreasing insulin resistance and improving glucose tolerance, and possibly preventing birth defects. It plays a role in energy metabolism and has been used to treat alopecia, cancer, Crohn’s disease, hair loss, Parkinson’s disease, peripheral neuropathy, Rett syndrome, seborrheic dermatitis, and vaginal disorder.

Biotin Deficiency

Although biotin deficiencies are rare, they are not impossible to have. Fortunately, daily requirements of biotin for a healthy and stable life are relatively small, food sources of biotin are abundant, and the body efficiently recycles much of the biotin it has already used. However, long-term use of certain anti-seizure medications, prolonged oral antibiotic use, intestinal malabsorption, intravenous feeding, and eating raw egg whites on a regular basis can lead to biotin deficiency. Symptoms of biotin deficiency include seborrheic dermatitis (scaly, itchy scalp) dry skin, brittle hair/hair loss, fatigue, intestinal tract issues, muscle pains, and nervous system issues.

 

woman in gray monokini

Recommended Adult Dosage

The U.S. Food and Nutrition Board of the National Academy of Science’s Institute of Medicine recommends a daily adequate intake (AI) of 30 mcg in adults 19 years and older. The recommended daily AI for pregnant women is 30 mcg, and 35 mcg for breastfeeding women. Dr. Weil recommends 50 mcg, as part of a B-complex that contains a full spectrum of B vitamins, including thiamin, B12, riboflavin, and niacin. Our Just Potent Biotin contains about one hundred and fifty capsules (150) and contains 10,000 MCG.

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Recommended CHILD DOSAGE

The U.S. Food and Nutrition Board of the National Academy of Science’s Institute of Medicine recommends a daily AI of 5 mcg daily for infants ages 0-6 months; 6 mcg daily for children ages 7-12 months; 8 mcg daily for children 1-3 years of age; 12 mcg daily for children ages 4-8 years; 20 mcg daily for children 9-13 years; and 25 mcg for teenagers. Dr. Weil recommends 40 mcg as part of a daily children’s multivitamin, but you should always discuss with your pediatrician before starting any supplements.

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Where is Biotin Found? (part A)

There are actually eight different forms of biotin, but only one is naturally occurring — the kind found in food sources. This type is called “D-biotin” and is believed to be the only type that has full vitamin capabilities. This is another example of why it’s always best to get your vitamins and minerals from real food sources whenever possible since they include nutrients just as nature intended for the body to use.

Fourteen years ago, when researchers examined 51 different foods to identify how much biotin was available, they found a wide range of varying biotin levels within each food. For those reasons, many authorities (including the USDA) do not list the amount of biotin available in common foods. However, according to studies, the foods below were some of the highest to be tested, although you will see the amount of biotin within each still ranges quite a bit.

Here are some of the 9 best food sources of biotin: (7)
Liver — 3 ounces cooked: 27–35 milligrams
Eggs — 1 whole: 13–25 milligrams
Yeast — 7 grams/about 1 tablespoon: 1.4–14 milligrams
Salmon — 3 ounces: 4–5 milligrams
Cheese (try organic goat cheese) — 1 ounce: 0.4–2 milligrams
Avocado — 1 whole: 2-6 milligrams
Raspberries — 1 cup: 0.2–2 milligrams
Cauliflower — 1 cup: 0.2–2 milligrams
Whole Grain Bread (try Ezekiel bread) — 1 slice: 0.2–6 milligrams
Additionally, other berries, mushrooms and other types of fish are also thought to be good sources of biotin.

 

sliced green avocado fruit

Interestingly, vitamin B7 is found exclusively in the yolk of the egg and is not at all present in egg whites. Some reports have shown that not only do people miss out on B vitamins when they only eat egg whites and discard the yolk, but that egg whites actually have the ability to deplete the effects of B vitamins, too — possibly even creating a vitamin B7 deficiency. Over the past decade, many nutritionists have encouraged their clients to do away with egg yolks and only eat egg whites if they want to get the results that they want. This is deeply counterintuitive and often leads to a vitamin B7 deficiency if the right measures are not taken to correct the problem.

Where Biotin is Found (Part B)

Most healthy individuals who are not pregnant get adequate amounts of biotin through the diet. Foods rich in biotin include organ meats, barley, brewer’s yeast, fortified cereals, corn, egg yolks, milk, royal jelly, soy, and wheat bran. Avocado, bread, broccoli, cauliflower, cheeses, chicken, fish, legumes, mushrooms, nuts, pork, potatoes, and spinach also provide biotin. Additional sources of biotin are supplements. Supplements do a wonderful job of complementing diets and maintaining the body. Our biotin supplement contains 10,000 MCG and does a wonderful job of keeping the hair, skin, and nails vibrant and healthy. Additionally, it contains 100% honesty backed ingredients and guarantees high potency. What is even more amazing about this product is the fact that it lasts up to five months! With 10 capsules, a serving size of once a day and a price tag of $17.99, this is an amazing offer. Hurry up and purchase this while the product is still in stock.

meat dish on green and white ceramic bowl

Added Benefits of Biotin…

In the previous paragraphs, we looked at the uses of biotin in the body, but mostly through the lens of hair, skin and nails. Here are added benefits of biotin:

Supports the Human Metabolism:

Biotin regulates gene expressions that are critical in carrying out functions of the metabolism. Vitamin B7, along with other B vitamins, is needed to convert the food you eat into usable energy that supports a healthy metabolism. Vitamin B7 does this in several ways: It converts glucose from carbohydrates and sugar sources into usable “fuel” that is the body’s preferred source of energy. It helps the body use amino acids from proteins to carry out multiple body functions.

Regulates Blood Sugar:

Biotin regulates gene expressions that are critical in carrying out functions of the metabolism. Vitamin B7, along with other B vitamins, is needed to convert the food you eat into usable energy that supports a healthy metabolism. It converts glucose from carbohydrates and sugar sources into usable “fuel” that is the body’s preferred source of energy.
It helps the body use amino acids from proteins to carry out multiple body functions.

Protects the human brain

Biotin benefits the health of the nervous system because of its role in nerve signaling and neurotransmitter activity. B vitamins together influence memory function and defend against age-related cognitive impairment, such as mental degenerative disorders like Alzheimer’s disease or dementia. Because of their role in synthesizing hormones that are related to a mood regulation, B vitamins like vitamin B7 help to keep up a positive mindset, boost energy and increase concentration.

two toddler pillow fighting

There you have it! This is a condensed version of the benefits of biotin and it’s advantages to the human body. What did you find most interesting about this post?

Stay tuned for our next blog post.

Let’s Talk About Biotin Supplements

In the last blog post, I wrote on melatonin. Today though, we are going to look at another vitamin that falls in the “tin” family: biotin.

What is biotin and why do we need it? Why is it so important? Well, as the old adage says, knowledge is power, and as my grandma, Elizabeth used to tell me “You can’t use the knowledge you don’t have”. So today, I am going to share the knowledge that I have of biotin with you, and I am also going to talk about our amazing biotin supplement, and then you can leave your comments in the “comments section” below and we will take it from there.

What is Biotin?

The word “biotin” is a word that originated from the ancient Greek word “biotos,” which implies “life” or “nourishment.” Biotin falls under B vitamins, and out of all the vitamins that fall under this category, biotin serves as a primary ingredient for keeping the human skin, hair, eyes, liver, and overall nervous system healthful. Biotin is also an important nutrient during reproduction, as it’s crucial for embryonic growth and the overall well being of the growing child in the belly of it’s mother.

Biotin Source

Since Biotin (which is also known as Vitamin H) is crucial for a healthy life, it is important to incorporate it into your diet. This can be through supplements and natural foods such as eggs. Eggs are a primary source of Biotin, and we will talk about this much later in this post. Most people get the daily dosage of biotin that they need from eating a healthy diet, but there have also been many scientific claims that have said that getting more biotin can manage your blood sugar. These claims are still being researched but on a general scale, biotin is very effective for promoting healthy hair, skin, and nails. I personally take supplements to help keep my skin fresh, my nails healthy and firm, and my hair lustrous. Like I mentioned before biotin also does a great job of helping pregnant moms to birth healthier babies.

eggs

Now, you’re probably wondering what I am wondering, and you probably have a few questions like: How much biotin is enough, where else can you get it? and what can it really do for you?

Biotin Dosage

You want to know the right dosage of biotin, don’t you?

The answer is this: between 30 and 100 micrograms (mcg) per day of biotin is often recommended for adolescents and adults. Because it is a water-soluble vitamin, taking in any extra for of biotin will simply pass through your body when you urinate. According to Healthline, there are no known toxicity symptoms associated with too much biotin. What this means is that if you’re taking 5,000 mcg of biotin or 10,000 mcg of biotin, there are no known issues whatsoever.

Biotin Supplements and diabetes

Some research, including  an animal study, suggests that people who have type 2 diabetes may benefit from taking biotin in the form of supplements to help regulate high blood glucose levels. Although these scientific claims have been made, the research so far is completely inconclusive.

Researchers have studied how biotin supplements affect blood sugar levels in type 2 diabetics. Some evidence shows biotin concentrations in blood may be lower in people with diabetes, compared to healthy individuals. Studies in diabetics given biotin alone have only served to provide mixed results.

However, several controlled studies indicate that biotin supplements, combined with the mineral chromium, may lower blood sugar levels in some people with type 2 diabetes. Additionally, according to another study performed on animals, biotin may help prevent kidney damage in people who have an insulin-dependent type 1 diabetes. However, like the other study, some more research is needed to support this claim.

Fine Hair, Skin and Nails? Check

Biotin deficiencies are rare in the human body, but it is not impossible for a person to have biotin deficiency. But because people with a deficiency often show symptoms of hair loss or a scaly rash, medical practitioners generally advise that patients increase their intake of biotin through supplements.

Biotin should not only be taken when there is a deficiency though. It is important to note that the vitamin also helps to strengthen hair, skin, and nails so if you are pretty particular about holistic health, then this is something that you should have in mind.

Nails, Biotin

Fetal development.

I mentioned in the previous paragraph that biotin is extremely helpful for reproduction and pregnancy. Although such situations are extremely rare, pregnant women may become biotin deficient. To help promote baby health, take a prenatal vitamin that contains biotin and folic acid during pregnancy.

In addition to this, it has been estimated that up to 50% of pregnant women may develop a mild biotin deficiency. This means that it may start to affect their well-being slightly, but isn’t severe enough to cause noticeable symptoms. If you are an expectant mother It is still important to pay close attention to this and ensure that you are getting the maximum nutrition that you need during pregnancy.

Deficiencies are thought to occur due to the faster biotin breakdown within the body during pregnancy. A major cause for concern is that animal studies have found that a biotin deficiency during pregnancy may cause birth defects.

baby weight 3

Nevertheless, remember to always consult your doctor or dietitian/nutritionist before taking supplements during pregnancy and while breastfeeding. If you’re a pregnant or breastfeeding, your biotin requirements may go up. Up to 50% of women may get less of this vitamin than they need during pregnancy. Also, a major side effect lies in the fact that usually, high doses of biotin can be dangerous to the baby, so additional supplementation of biotin isn’t recommended for pregnant women at this stage.

Multiple Sclerosis

According to Medical News, Multiple sclerosis (MS) is an autoimmune disease. In MS, the protective covering of nerve fibers in the brain, spinal cord and eyes are damaged or destroyed. This protective sheath is called myelin, and biotin is thought to be an important factor in producing it. A pilot study in 23 people with progressive MS tested the use of high doses of biotin. Over 90% of participants had some degree of clinical improvement. While this finding needs much more study, at least two randomized controlled trials have been carried out in people with progressive MS. The final results have not been published, but the preliminary results are promising. In summary, high biotin doses hold promise for treating multiple sclerosis, a serious disease that affects the central nervous system.

Sources of Biotin

There are foods that naturally have biotin in them…

  • Egg yolk
  • Organ meat (liver, kidney)
  • Nuts; almonds, peanuts, pecans, and walnuts
  • Butter gotten from nuts
  • Legumes
  • Whole grains and cereals
  • Cauliflower
  • Bananas
  • Mushrooms

Egg yolk

We should be aware that food-processing techniques such as cooking can render biotin ineffective, raw or less-processed versions of these foods contain more active biotin and are much more recommended by doctors and physicians.

Conclusion

Biotin is necessary for normal body function, and should not be taken for granted like we often seem to take certain vitamins for granted. It is also true that supplements may help pregnant women and some people with diabetes, but that does not mean that individuals should neglect a balanced diet, maintain a healthy sleep routine and exercise regularly to maintain optimal health.

Sources

Biotin: Uses, Side Effects, Interactions, Dosage, and Warning.” WebMD, WebMD, www.webmd.com/vitamins/ai/ingredientmono-313/biotin.

Palsdottir, MS Hrefna. “Biotin: Benefits, Sources, and Safety.” Medical News Today, MediLexicon International, 16 Mar. 2018, www.medicalnewstoday.com/articles/318724.php