Also referred to as vitamin H and B7, biotin plays a major role in helping the human body convert food into usable energy. This B complex vitamin is plentiful in a wide range of foods including nuts, legumes, cauliflower, whole grains, mushrooms, eggs, oysters, and organ meats.
Though biotin is present in a number of foods, not everyone can consume enough of them on a regular basis. When this happens, taking a biotin supplement is a smart way to take advantage of these 12 impressive benefits of biotin.
1. Thickens Hair
One of the biggest benefits of biotin is that it helps stimulate hair growth, causing hair to thicken and appear more lustrous. Biotin can also help hair look healthier while growing more quickly and sustainably. This is good news for healthy people who want their hair to look its best, as well as those with health issues that lead to lackluster hair.
While people with healthy digestive systems can absorb some biotin simply by eating a healthy diet every day, those who suffer from digestive disorders struggle to absorb adequate vitamins and nutrients. Those diagnosed with malabsorption problems like leaky gut syndrome, celiac disease, and Crohn's disease often require elevated nutrient levels in order to receive the vitamins and minerals they need to stay healthy. Along with giving healthy people an extra boost, biotin supplements can help people who struggle with nutrient deficiencies to improve their unhealthy hair loss and dry, brittle hair.
2. Improves Skin
For many people, a Vitamin H deficiency can also lead to significant problems with their skin's inner health and outer appearance. Dry, itchy skin is one of the most common issues, although more serious conditions like acne and psoriasis can also arise. Keep in mind that if you don't nourish your skin from the inside out, resulting hormonal issues can result in serious skin problems.
In most cases, a biotin supplement can correct the issue, improving skin and helping to create a youthful glow. To address biotin deficiencies, it's important to access the vitamin in the most effective way. While many topical skin and hair products include added biotin, you can't usually absorb this B complex vitamin through skin or hair cells. Instead, you must ingest a biotin supplement to receive all of the vitamin's benefits.
3. Strengthens Nails
Along with improving hair and skin, biotin is known for its ability to strengthen nails. In fact, higher doses of biotin have resulted in significant nail health improvement. Studies have shown that those who take a biotin supplement can thicken their nails by up to 25 percent and decrease the amount of nail splitting and breakage they endure. Trial studies also have shown that an impressive 91 percent of participants experience improved nail strength when taking a biotin supplement.
4. Rebuilds Tissues
Neither muscle nor tissue lasts forever, and your body relies on B vitamins to help rebuild after tissues break down or muscles sustain damage. Biotin is one of the components necessary for rebuilding muscle strength and helping tissues grow. This vitamin also has a key role in alleviating muscle and joint inflammation, aches, and pains. If you continually experience joint pain or struggle with muscle strength, a biotin supplement might be just what you need to help your tissues rebuild.
5. Assists With Cell Growth
In addition to making you look great, biotin also helps with some of your body's most essential functions. One of vitamin H's primary roles is to regulate the formation of DNA. This ensures that the genetic information in each cell works properly and replicates correctly. Though strong cell development is always important, it's especially critical when your cells are dividing rapidly, such as during pregnancy.
A biotin 5,000 mcg softgel might have a relatively high dosage, but this super-strength supplement ensures that your body receives every one of the benefits it deserves. Keep in mind that biotin supplements provide you with an ample supply of this water-soluble vitamin. Once it travels through your bloodstream, however, your body eliminates any excess biotin. That means your body never builds up a toxic reserve of this vitamin, and overconsuming it is nearly impossible.
6. Promotes Fetal and Child Development
Since biotin is necessary for many bodily functions, it's especially important for pregnant women supporting a new life. In fact, a recent study shows that many pregnant women don't receive enough biotin naturally on a daily basis. Since this has led to serious birth defects, many doctors recommend that pregnant women supplement their regular healthy diets with additional biotin. For many pregnant women, taking additional biotin is as important as taking folic acid for ensuring baby health, encouraging fetal development, and minimizing pregnancy complications.
In some cases, new mothers don't provide enough biotin in their breast milk, leading to a biotin deficiency in their babies. Young children with allergies to or a distaste for foods high in biotin are also at risk of developing a deficiency. A biotin supplement can easily remedy low levels of biotin in new mothers, babies, and children. Expecting and new mothers should talk with a physician before taking a biotin supplement while pregnant or nursing or before giving biotin to babies and children.
7. Protects Your Brain
Along with the other B complex vitamins, biotin keeps your nervous system in working order by assisting with neurotransmitter activity and helping with nerve signals. Together, B vitamins also protect your brain, improve your memory, and help form a defense against cognitive issues and neurodegenerative disorders. Along with preventing dementia and Alzheimer's disease, biotin and the other B vitamins can help you better your concentration and keep a positive outlook.
8. Stabilizes Blood Sugar
One of the most beneficial ways biotin can affect people is by stabilizing blood sugar. For diabetics or those who struggle with maintaining a healthy blood sugar level, biotin can be particularly helpful. Studies have shown that this B complex vitamin has the power to lower blood glucose levels in people with both Type 1 and Type 2 diabetes by stimulating the secretion of insulin.
Some diabetics also suffer from nerve damage due to enzyme buildup. Since biotin is necessary for certain enzyme activity, low levels of this vitamin can lead to dangerous levels of buildup. A biotin supplement can get enzyme activity back on track and help some diabetics prevent additional nerve damage.
9. Boosts Energy and Mood
One of biotin's primary functions is its ability to metabolize carbohydrates, proteins, and fats. This vitamin also functions as a coenzyme and aids in synthesizing fatty acids and certain amino acids. Without the B complex vitamins, your body can't use the energy that your body consumes.
Since biotin and the other B vitamins play a big part in converting nutrients into fuel that your body can access, a lack of biotin can cause you to feel a serious slump in energy. In fact, it can also lead to feelings of fatigue, mood swings, and even digestive issues. If you don't receive a steady supply of biotin from your daily diet, a supplement can help you harness the energy you're missing and help you get your mood back on a positive track.
10. Supports Thyroid Function
In addition to your nervous system, your body relies on key glands to normalize functions and keep you going. Biotin is necessary for maintaining appropriate thyroid activity and regulating sleep, hunger, energy, and even pain. If your body has trouble controlling these basic functions or if you experience weight gain, trouble sleeping, or constant fatigue, additional biotin can help with thyroid regulation.
9. Lowers Cholesterol
High cholesterol is much more than just a large number on a chart. High levels of low-density lipoprotein, better known as the bad cholesterol, can actually lead to heart disease. This in turn can increase your chances of having a stroke or a heart attack. If you struggle to maintain healthy LDL levels, biotin may be able to help get them within a reasonable range.
Research has shown that this vitamin can help lower LDL levels while increasing levels of high-density lipoprotein, otherwise known as the good cholesterol. Since B complex vitamins are also important in reducing inflammation and plaque buildup in arteries, biotin can also help lower the risk of heart attacks and strokes. Diabetics and others who are particularly susceptible to heart disease will find this benefit particularly helpful.
12. Aids in Weight Loss
Along with boosting metabolism, biotin can also aid in weight loss. Essentially, consuming or ingesting biotin elevates your resting rate of metabolism. As this vitamin increases your metabolism, it can help accelerate weight loss, especially when paired with chromium.
If you're considering taking a biotin supplement to help with weight loss, keep in mind that this B complex vitamin doesn't act as a diet pill. Instead, it helps your body speed up the weight loss process as you consume a healthy diet and get regular exercise.
From healthy hair, skin, and nails to assistance with cognitive function, weight loss, and energy levels, biotin is a major contributor to a healthy lifestyle. Adding a biotin supplement to a healthy diet can allow you to take full advantage of all the benefits that this B complex vitamin has to offer.