Biotin (Vit B7) : Beautify Skin, Thicken hair & Maintain Nails

(There are 8 different forms of biotin available, but only one is naturally occurring & found in food sources)

Overview

Biotin is the popular name for Vitamin B7. It is also known as Vitamin H. We know Vitamin B-complex is water soluble, and Biotin belongs to this category. So, our body do not store it. But, bacteria found in our intestine can make biotin. Biotin is found in small amounts in numerous foods. It helps us in the growth and maintenance of tissues. It also helps us in repairing and building muscles. When our tissue or muscle breaks, biotin helps in building back the strength of muscle or tissue that leads to growth.

Health benefits of Biotin

• Biotin primarily acts as a co-enzyme in our body and helps in the metabolism of fatty acids, amino acids and glucose to process energy and transport carbon dioxide from cells.
• Biotin regulates gene expressions within us which are critical in carrying out functions of the metabolism.
• Biotin maintains blood glucose levels because it facilitates the activity of insulin, that needed to bring blood sugar back to a balanced state.
• Biotin decreases the supply of enzymes that stimulate glucose production by the liver, therefore less sugar is released into our bloodstream.
• Biotin can reduce the nerve pain found in people who are suffering from diabetes.
• Biotin acts in defending against common causes of heart disease i.e. inflammation, atherosclerosis that means plaque build-up in the arteries, heart attacks and stroke.
• Biotin are needed for proper thyroid activity and also defend against adrenal fatigue. 
• Biotin synthesizes our hormones that are related to a mood regulation.
• Biotin along with B vitamins influence memory function and defend against age-related cognitive impairment, such as Alzheimer’s disease or dementia.
• Biotin helps to keep up a positive mindset, boost energy and increase concentration within us.
• Biotin was first known for a role in skin health as it is easily pass through the skin membrane to a greater degree in damaged skin and can increase serum biotin when applied to the skin.
• Biotin improves the keratin infrastructure (a basic protein that makes up hair, skin and nails) in our body. 
• Biotin might increase the thickness of fingernails and toenails in people in the condition of people having brittle nails.

Food sources

Food-processing techniques can destroy biotin. Less-processed versions of the foods generally contains more biotin.

• Biotin can be found in foods like fish, organ meats, cooked eggs, especially egg yolk and whole grains, soybeans and other legumes like beans, blackeye peas. 
• It can be found in fruits and vegetables like avocado, cauliflower, berries, legumes and mushrooms.
• It can be found in nuts like almonds, peanuts, pecans, walnuts and nut butters; cauliflower; bananas; and mushrooms.

Dietary Reference Intakes for Biotin

• 7 mcg for infants 0 to 12 months. 
• 8 mcg for children 1 to 3 years.
• 12 mcg for children 4 to 8 years. 
• 20 mcg for children 9 to 13 years. 
• 25 mcg for adolescents 14 to 18 years. 
• 30 mcg for adults over 18 years and pregnant women. 
• 35 mcg for breast-feeding women.

Deficiency

• Thinning of the hair often with loss of hair color and red scaly rash around the eyes, nose, and mouth, cracking in the corners of the mouth i.e. cheilitis, swollen and painful tongue i.e. glossitis, dry eyes, loss of appetite, fatigue, insomnia are the common symptoms of biotin deficiency. 
• Other symptoms are depression, listlessness, hallucinations, tingling in the arms & legs, low energy levels, fatigue, weight gain, digestive problems, possible development of diabetes, poor moods, and more.
• Infants who don't have enough biotin often develop this scaly scalp condition.
• Biotin and other B vitamins deficiency can lead to stunt growth and result in improper development in fetuses and infants.
• Biotin deficiency also leads to high levels of cholesterol and heart problems.

Biotin as supplement

Biotin is available as an element in multivitamins and B-vitamin complexes and also available as an individual supplements. Standard preparations are available in 10 mcg, 50 mcg, and 100 mcg tablets. But the biotin dose found in many multivitamins (30mcg) seems more than sufficient.

Biotin when combine with other nutrients

• Hair loss can be reduced when biotin is taken by mouth in combination with zinc.
• Biotin, combined with zinc and topical clobetasol propionate solution, has also been used to combat patchy hair loss (alopecia areata) in both children and adults.
• A combination of biotin and chromium might lower blood sugar in people with type 2 diabetes. 
• This combination of biotin and chromium also reduces ratios of total cholesterol levels to “good” high-density lipoprotein (HDL) cholesterol, “bad” low-density lipoprotein (LDL) cholesterol to HDL cholesterol, and non-HDL to HDL cholesterol in people with type 2 diabetes.

What studies revealed?

• There are some evidence that cigarette smoking may cause mild biotin deficiency.
• According to a well established study, biotin helps in restoring taste among people who have lost their sense of taste. Patients must supplemented their diets with 10 to 20 mg of biotin daily to produce the effects.
• One study has found biotin supplementation is effective when taken by women with brittle and splitting nails.
• According to a study, Biotin is safe for expecting mothers and breast-feeding women when used in recommended amounts.

Suggestions from the Blogger

• Body builders don’t consume raw egg whites in large amount because it can cause biotin deficiencies due to the presence of the anti nutrient avidin, which binds and sequesters biotin, preventing its utilization as a nutrient. 
• Alcoholics please don’t take alcohol as alcohol reduces biotin absorption rates due to reducing the amount of transporters available to take biotin up into the body. 
• Take Biotin in the form of supplements in order to halt the process of hair loss and brittle nails and even to reverse them.
• People, who are receiving kidney dialysis may need extra biotin. But for the exact quantity, consult your doctor before taking.