Biotin can enhance your beauty much more than the most expensive cosmetic products on the market. A deficiency of biotin manifests itself not only in the appearance of skin and hair, but also in the energy of metabolism. Biotin deficiency causes fluctuations in blood sugar levels and food cravings.
What is biotin?
Biotin, also called vitamin B7, is a water soluble vitamin and classified within the B complex.
The B vitamins are necessary for the proper functioning of the metabolism, nerves, digestion, heart and circulation.
Biotin acts as a coenzyme and is necessary for the metabolism of fatty acids, amino acids and glucose. That is, when we eat foods that contain fats, proteins and carbohydrates, biotin must be present to convert these macronutrients into energy so that the body can use them in their physical activity and brain function.
Biotin also plays an essential role in the health and beauty of hair, nails and skin, so it helps to stay young and attractive. This nutrient is widely used in the world of cosmetics, especially in beauty products for hair. However, it does not have as much use in the products for the skin, since it is not absorbed as well as in the hair.
How is a biotin deficiency manifested?
Biotin is soluble in water , which means that it flows into the bloodstream and any excess that is not used is excreted through urine .
The body does not conserve biotin reserves, so in order to have an adequate supply, biotin must be taken every day. People at risk of suffering from a biotin deficiency: [1]
- Those that use medications for seizures for long periods
- Those who take antibiotics for prolonged periods
- People suffering from digestive tract problems or severe digestive disorders, such as Crohn's disease, celiac disease or Leaky-Gut syndrome
The most frequent symptoms of a biotin deficiency are the following:
- Dry and irritated skin
- Fragile hair or hair loss
- Lack of energy or chronic fatigue
- Problems in the digestive tract
- Muscle pain
- Nervous problems
- Sudden changes of mood
- Cramps
- Tingling in the extremities
- Cognitive impairment
Recommended daily amount of biotin
Nutritionists recommend the following daily intake:
- 5 mcg daily for babies
- 5-10 mcg daily for babies of 4-12 months
- 10-20 mcg daily for children from 1-10 years
- 20-35 mcg per day for children aged 10-15 years
- 25 mcg for teenagers
- 30-60 mcg for adults over 19 years old
- 30-60 mcg for pregnant and lactating women
Biotin as a nutritional supplement
Biotin is usually found among the dietary supplements of the B complex . They usually include a full spectrum of B vitamins, including vitamin B1, vitamin B6, vitamin B12 , vitamin B2 and vitamin B3 (niacin).
This complex helps the functioning of metabolic activity , brain function, the nervous system and other basic processes of the organism. Also, they work better together, so it is advised to take it in this way to get the best results .
Foods that contain biotin
The main foods that contain biotin are the following:
- liver
- eggs
- yeast
- Salmon
- cheese
- avocado
- raspberries
- cauliflower
- whole wheat bread
In addition, berries, fungi and fish of some species are also good sources of biotin.
Benefits and effects of biotin
1. Biotin stimulates the health of hair, skin and nails
Biotin is essential to keep hair, skin and nails healthy . Therefore, a deficiency of biotin can cause dermatitis, brittle hair or dry and irritated skin. Because of this, many cosmetic facial creams, hair treatments and other beauty products include biotin among its ingredients.
These benefits were first discovered when horses were effectively treated with biotin to correct problems in their hooves, which had become brittle. Biotin also helps prevent acne, rashes and dry skin as well as fungal infections.
2. Biotin helps maintain a healthy metabolism
Biotin regulates gene function , which is essential for metabolism. [two]
Biotin, along with other B vitamins, is necessary to convert the food we eat into useful energy to maintain the health of the metabolism.
Biotin contributes to this process in several ways:
Normal, healthy metabolic activity is only possible when the body can use the macronutrients in foods and convert them into energy.
Biotin also improves metabolism and the use of glucose, which is extremely beneficial in our environment, in which type 2 diabetes is very common. When the body does not have enough biotin may appear symptoms of a slow metabolism, such as low energy level, fatigue, weight gain, digestive problems, as well as a possible development of diabetes, appetite changes, moodiness, and other symptoms.
3. Biotin protects brain function and combats cognitive dysfunction
Biotin is beneficial for the health of the nervous system, since it plays an essential role in the transmission of nerve signals and in the activity of neurotransmitters.
All B vitamins work together in the functioning of memory and prevent cognitive dysfunction associated with aging, such as Alzheimer's disease or dementia.
4. Biotin helps control glucose intolerance and balance the level of sugar in the blood
It has been shown that biotin, especially when combined with chromium, helps reduce the blood sugar level of people with diabetes. This is especially useful in people with a high blood sugar level that can not be controlled optimally with medication.
Biotin reduces the production of enzymes that stimulate the increase of glucose in the liver and release less sugar into the bloodstream. For this reason, a biotin deficiency has been linked to impaired glucose tolerance and a reduction in glucose utilization, which are risk factors for diabetes.
Biotin also helps reduce the symptoms of diabetes , including pain and nerve disorders.
5. Biotin helps maintain a healthy cardiovascular system
The B vitamins, such as vitamin B7, play an important role in protecting the body against cardiovascular diseases, including inflammation, atherosclerosis (or the formation of plaque in the arteries), heart attacks and strokes.
6. Biotin helps thyroid and adrenal function
The B vitamins, such as biotin, are necessary in thyroid activity that protects against adrenal fatigue syndrome. The thyroid and adrenal glands are "master glands" responsible for multiple bodily conditions, including hunger, sleep, pain perception, mood and energy.
A deficiency of B vitamins can cause thyroid and adrenal problems, resulting in fatigue, sudden weight gain or loss, sleep disturbances and other problems.
7. Biotin is important for building and repairing muscles and tissues
Biotin helps the growth and maintenance of body tissue, including repair and muscle building. When the tissues or muscles break down, the B vitamins, such as biotin, ensure that the strength of muscles and tissues is rebuilt, resulting in regeneration and growth of the same.
The B vitamins also help reduce inflammation, muscle or joint pain and movement difficulties. The lack of biotin and other vitamins is more serious when their deficiency causes lack of proper development in fetuses and babies . This is one of the reasons why it is particularly important to take enough biotin during pregnancy and the rest of the B vitamins.
Biotin deficiency
There are certain risk factors and physical dysfunctions that predispose to develop a biotin deficiency. Some people are at high risk if they have a chronic lack of biotin.
Interestingly, this intense binding of avidin and biotin is used in various diagnostic tests against cancer to identify specific molecular groups. [7] If the enzymes are lost, the body needs to absorb the biotin and the process (as in the case of congenital biotinidase and Holocarboxylase synthetase deficiency) can have serious health consequences (hearing loss and mental disability). However, a dose of biotin of 5 to 10 micrograms in the form of nutritional supplement is enough to avoid damage and counteract, biotin deficiency.
In addition to the beneficial properties for health, biotin can also have preventive and therapeutic benefits for certain diseases and problems, such as: [8]
- Fragile nails (based on the successful treatment of nail diseases in horses)
- Treatments for cancer (brain tumors, breast cancer, intestinal cancer and lymphoma)
- Diabetes
- Hair loss
- Heart disease
- Nervous system disorders
- Diseases of the skin
- Wound healing
Causes of biotin deficiency
Certain health problems can produce a deficiency of biotin available to the body, manifesting itself with some symptoms, such as hair loss. Clinical studies have shown that pregnancies can significantly reduce the level of biotin in the body.
In addition, hormonal changes after childbirth cause hair loss in a percentage of between 30% and 40% of women. Long periods of lactation are also related to the lack of biotin and other nutrients, as well as chronic hair fragility. Studies have shown that biotin can slow hair loss and stimulate hair growth:
Biotinidase deficiency
Biotinidase is the necessary enzyme that releases biotin from the protein to which it is bound and makes it available to the body. Biotinidase deficiency causes hair loss and severe neurological disorders, but biotin supplementation can prevent or stop the onset of certain symptoms of this genetic disorder.
In a study conducted on this subject, a 5-month-old baby had convulsions several times a day and fell into a coma. The doctors discovered that the child had a biotin deficiency due to insufficient biotinidase and was given 5 mg of biotin and 25 mg of vitamin B1 twice a day, which resulted in a complete recovery in three days. The parents were instructed to continue giving the child biotin and vitamin B1 daily. However, at the age of six, the parents stopped administering biotin, which resulted in the child's hospital admission with severe neurological disorders and complete hair loss.
As a treatment, the child was given a supplement of 10 mg of biotin and 50 mg of vitamin B1 twice a day for six months. After this period, the child became walking, talking and recovering the hair and eyebrows, which grew back. Unfortunately, it could not be cured of a partial hearing loss that was attributed to nerve damage caused during the interruption of biotin treatment. [eleven]
Medications to treat epilepsy and biotinidase
According to studies, valproic acid used to treat epilepsy (VPA) can interfere with the mitochondria in the liver and inhibit the production of biotinidase necessary for the absorption of biotin by the body. The resulting biotin deficiency causes hair loss and skin irritation. In a clinical study conducted on 75 patients who were on treatment with VPA, these symptoms were reduced after receiving a daily dose of 10 mg biotin as a nutritional supplement.
Pancreaticoduodenectomy
Biotin and zinc are carriers of important proteins for certain micronutrients that are ingested in the duodenum and around the proximal jejunum located in the trunk. In one case studied on a 16-year-old patient, after partial removal of the pancreas along with duodenum deficiency (pancreaticoduodenectomy), the patient suffered from numerous symptoms, including hair loss from head hair and loss full body hair. The complementation with biotin and zinc managed to improve the clinical picture of the patient.
Who is particularly susceptible to biotin deficiency?
Although in principle it could be thought that biotin deficiency is rare, there are certain nutritional aspects and health disorders that can cause this deficiency.
The main factors are the following:
- Antibiotics: orally administered antibiotics greatly reduce the amount of biotin synthesized by intestinal bacteria and can cause a biotin deficiency.
- Anticonvulsants: Taking anticonvulsant medications for prolonged periods may increase the risk of biotin deficiency.
- Diabetes: there is evidence that diabetes can cause biotin deficiency.
- Dialysis: the level of biotin in patients who are on dialysis treatment may be lower than in healthy people.
- Eat raw eggs: eating raw eggs daily for several months produces a deficiency of biotin because the avidin protein contained in egg whites binds biotin and prevents it from being absorbed by the body. The consumption of boiled egg white, on the other hand, avoids the deficiency of biotin, since heat destroys the chemical composition of avidin.
- Hereditary diseases: hereditary recessive metabolic disorders, commonly called multiple carboxylase deficiency, can produce biotin deficiency if left untreated.
- An excessive carbohydrate diet: An important part of biotin, which is found in carbohydrate-rich foods, is not well absorbed by the body, so if you do not complete the diet with meats, eggs and dairy products you suffer the risk of malnutrition and lack of biotin.
- Inadequate dietary intake: people who lose weight quickly and patients who take medications over a long period of time may experience a biotin deficiency.
- Poor absorption (malabsorption): people who undergo surgical removal of the stomach or large parts of the small intestine (short bowel syndrome) can not absorb biotin adequately.
- Pregnancy: Low levels of biotin are very common in pregnant women. According to clinical studies, the percentage could range between 30% and 70% of pregnancies.
- Smoking: Studies indicate that biotin is broken down more rapidly by tobacco use, which could lead to its deficiency to the limit.
Symptoms of biotin deficiency
The symptoms of biotin deficiency are very different, since biotin plays a role in different biochemical processes.
The most frequent symptoms include:
- Anemia
- Ataxia
- Depression
- Delay in development
- Increase in cholesterol levels
- Fatigue
- Hair loss or brittle hair
- Hallucinations
- Cardiac dysfunction
- Increased number of bacterial infections and fungal infections due to a deteriorated immune system
- Insomnia
- Leiner's disease
- Loss of appetite
- Hair discoloration
- Hearing loss
- Mental disabilities
- Muscle pain
- Muscular weakness
- Numbness, burning and tingling in arms, legs, hands and feet.
- Pallor
- Red eruptions (around the eyes, mouth, nose and genitals); Generally the tests for fungal infections of Candida give positive results
- Seizures and other neurological problems
- Irritated tongue
- Unusual smell of urine
- Disorders of the vision
Biotin deficiency may increase the risk of defects in the fetus
Research indicates that a nutritional deficiency can cause defects in the fetus , but that these can be avoided with a vitamin supplement. In a study with a control group, the incidence of severe congenital defects was 48% lower in women who took vitamin supplements before birth compared to those who received a placebo.
Low levels of biotin are quite common in pregnant women, they occur in 30% to 50% of pregnancies. Biotin levels can decrease rapidly during pregnancy due to the high biotin demand of the body due to the fast cell division of the fetus in the growth phase. Although the effects of these low levels on mothers do not produce any noticeable symptoms, there is a significant risk that the baby will suffer birth defects.
In almost 100% of the cases of the clinical experiments performed with mice, there was a deficiency of biotin that showed no symptoms in the pregnant mouse, and that manifested itself in or abnormalities in the limbs of the offspring.
Some researchers believe that these studies may boost more clinical trials to determine the risk of birth defects in babies whose mothers were not adequately fed with biotin during pregnancy when they did not present clinically relevant symptoms. An intake of micrograms of biotin per day is enough to prevent the lack in adult women , both those who are pregnant and those who are not pregnant.
Biotinidase deficiency
Biotinidase deficiency is a hereditary recessive disease produced by the lack of the enzyme that the body needs to dissolve the biotin of the protein to which it is chemically bound. As a result of this deficiency, the body does not have enough biotin available.
This hereditary disease can be total or partial, depending on the level of biotin deficiency. The disease occurs, usually, between the date of birth and ten years of age. In some countries, tests for biotinidase deficiency in newborns are quite routine. Biotinidase deficiency reaches the range of disease when the activity of the biotinidase enzyme in blood reaches only 10% of the normal activity in healthy people. The partial deficiency of biotinidase is between 10 and 30%.
Most symptoms of this disease are calmed by taking 5 to 10 mg of biotin orally, which is quickly completely absorbed by the body. When the biotinidase deficiency is not treated, affected children may experience some or all of the following symptoms:
- Alopecia (hair loss)
- Blurry vision
- Delays in development
- Hearing loss
- Muscular weakness
- Nervous system disorders
- Cramps
- Eruptions
- Degenerative destruction in the spinal cord
- Fungal infections
The symptoms caused by biotinidase deficiency are different from those caused by a biotin deficiency derived from other factors (such as malnutrition). Some neurological damage associated with biotinidase deficiency (such as, for example, irreversible loss of hearing, vision problems) does not occur in cases of a biotin deficiency due to non-hereditary causes or due to an insufficient supply of the enzyme holocarboxylase synthetase.
For experts, biotin is a basic substance for hair health
Researchers at Harvard University said in 2000 that biotin plays an essential role in keeping hair healthy .
Biotin helps to nourish the hair follicles. In clinical studies conducted in animals it has been discovered that biotin deficiency has a negative effect on the regeneration of cells forming hair follicles. Research suggests that one of the main factors for biotin to be so important in hair health lies in the role it plays in the conversion of fatty acids. A deficiency in biotin can alter the metabolism of fatty acids, which causes hair loss.
In addition, the molecule of biotin contains sulfur and the amino acid cystine, based on sulfur, is very important for hair. Alopecia or hair loss has a devastating psychological effect. Hair loss that affects men is often considered normal. However, women can also lose their hair and the effects are much more serious. Genes play a crucial role in the development of androgenetic alopecia. But this is not the only cause.
The systemic loss of the hair or an eventual loss (telogen effluvium) can occur due to hormonal imbalances, side effects of the drugs and other triggers. Diffuse or eventual hair loss may be due to a temporary or chronic disorder. An acute disorder can cause, in some cases, androgenetic alopecia. In addition, malnutrition, which includes low levels of biotin, protein and calories, can also cause these hair loss.
Biotin prevents against hair loss and promotes growth
In recently performed laboratory studies biotin was combined with the tripeptide GHK resulting in an increase in hair length from 58 to 120%. 58% of the increase corresponded to the biotinylated molecule and the action of minoxidil. A study was conducted on nine participants who suffered hair loss due to androgenetic alopecia and diffuse hair loss (telogen effluvium).
In most cases these are products such as shampoos, conditioners and hair tonics. The rest is included in makeup and skin care products. The concentration of biotin in many of these products ranges between 0.0001% and 0.6%. The highest concentrations are found in products for facial cleansing (with the exception of shaving products).
Biotin promotes the health of nails
Brittle nails are characterized by a brittle, brittle appearance, with cracks, grooves and various layers that detach easily. It is a fairly frequent problem, which affects around 20% of the population and manifests itself in women in twice as many cases.
The strength and hardness of the nails is mainly due to the high content of sulfur that stabilizes the fibrous proteins of the keratin in the nail plate. More than 75% of people with brittle nails have lower levels of sulfur compared to people with healthy nails, while the concentration of other trace elements responsible for nail strength (such as calcium) has no significant differences. The lower levels of sulfur molecules are associated with age, which explains why brittle nails are more common in the elderly.
The factors that affect the health, growth and deep structure of the nails and that, therefore, can produce brittle nails are the following:
- Anemia
- Arteriosclerosis
- Low blood circulation
- Fungal infections
- Damage caused by very aggressive nail care products
- Damage caused by nail polish
- Tumors of nails
- Physical injuries
- Nail polish remover
- Psoriasis
- Serious chronic infectious diseases Broken nails are not just an aesthetic problem.
In a study conducted on more than 1738 patients with psoriasis it was found that they also suffered pain related to the condition of the nails. In another study it was found that 75% of respondents complained of discomfort or pain when wearing shoes. It has been shown that this physical ailment also has a negative impact on people's self-esteem and quality of life.
Biotin helps treat brittle nails
The benefits of biotin in the treatment of horse helmet abnormalities has discovered the properties of this vitamin to treat people with brittle nails. Given the biochemical similarities between the hooves of horses and the nails of humans, it has been proven in clinical studies to the effect that biotin strengthens the nails.
Clinical evidence of the benefits of biotin on brittle nails
Some experts believe that the daily intake of high doses of biotin (2.5 to 5 mg) helps improve the health of the nails. A small number of clinical studies suggest that taking a biotin nutritional supplement is beneficial for brittle nails.
In a clinical study it was shown that the consumption of a biotin dietary supplement (2.5 mg / day) strengthens brittle nails. The participants in this study increased the thickness of the nails by 25% and managed to improve the appearance of the nails, eliminating cracks and fractures. The study lasted 6 to 15 months and all participants reported that the condition of their nails had improved compared to the control group, which did not receive biotin treatment. In another additional study performed in a period of 1.5 to 7 months, 67% of the participants treated with biotin also presented an improvement in the structure of the nails.
The results of a clinical study published in 2006 demonstrated the benefits of biotin over brittle nails. The study included 54 patients (mainly women) with brittle, cracked or soft nails that were divided into two groups - one received 2.5 mg of biotin daily and the other a placebo. In this double-blind study, neither the researchers nor the patients knew which group they belonged to until the end of the study.
Although the improvement in the quality of the nails was evident in the group that had taken biotin at three months, the results were statistically significant at six months. In another study with patients, mostly women, who suffered from brittle nails, after taking 2.5 mg of biotin a day, 91% said they had firmer nails and fewer breaks. The rest of the participants indicated slight improvements. However, after eight months the improvement increased. This is because this is the approximate period in which nails take time to completely renew.
Biotin keeps skin healthy
Biotin is an essential nutrient that keeps skin healthy and helps it heal faster.
An insufficient supply of biotin can cause numerous skin diseases, such as:
- Conjunctivitis
- Eczema
- Ichthyosis (non-malignant disease)
- Leiner's disease
Research suggests that this is due to the role that biotin plays in the synthesis of fatty acids. Biotin is necessary for the activation of acetyl-CoA carboxylase, an enzyme in which the building blocks for the production of fat are assembled. A metabolism that has altered the fatty acids associated with a biotin deficiency is one of the main causes of skin problems.
Fats are necessary to maintain cellular function throughout the body.Skin cells depend to a large extent on the production of fat in the body because they are exposed to external influences. They die quickly and, therefore, they need to constantly renew themselves. Often, the first signs of a biotin deficiency manifest themselves in the state of the skin.
It has been shown that the additional administration of a dose of 1 to 10 mg of biotin a day cures skin rashes, even in severe cases of seborrheic dermatitis. The result was spectacular on the skin of children with seborrheic dermatitis, who were breastfed by malnourished mothers. However, the cause of seborrheic dermatitis in infants is not always due to biotin deficiency.
To optimize the effects it is useful to take manganese along with biotin. Experts suggest that manganese increases the healing effects of biotin in certain skin conditions (such as psoriasis and acne). Biotin needs certain enzymes to work properly on the skin, and manganese helps activate these enzymes.
Biotin accelerates wound healing
Clinical studies have shown that vitamin B complex supplements, including biotin, accelerate wound healing . The results of a small placebo-controlled clinical trial conducted with patients with periodontitis who had undergone surgery confirmed the beneficial effects of vitamin B.
The 30 adults who participated were randomly assigned to one of the two test groups. Half received a vitamin B complex and the other half received a placebo. The preparation contained, among others, 50 μg of biotin. The healing was evaluated at the beginning of the treatment and after an interval of one week, two weeks, one month, three months and six months, and its result was analyzed according to the use of the probe, bleeding, gingival index, plaque index, clinical insertion level and a BANA test for bacterial infections.
In some evaluation criteria, no significant differences were found between the placebo groups and the group that took vitamin B, but the result was significantly better with respect to the state of the superficial and deep surgical wounds. Based on this, it was concluded that vitamin B, including biotin, used after surgery has superior healing properties to the wound.
Interactions of biotin
Excessive consumption of biotin poses no danger and, so far, there have been very few cases of biotin toxicity. However, the level of biotin in the blood can be affected in the case of people who take, at the same time, drugs for seizures or oral antibiotics, or in the cases of people who have a digestive disorder that interferes with intestinal bacterial levels. normal.
Certain medications, including the skin medication isotretinoin (Accutane), which are prescribed for acne, can reduce the activity of biotin. High doses of other B vitamins, such as pantothenic acid, can also reduce the level of biotin in the body. To get the best results it is always recommended to take all the B vitamins together with supplements of the vitamin B complex.
Side effects of biotin
Biotin is generally very safe and is usually well tolerated. Side effects are unknown, unless a dose of up to 10 mg / day is exceeded (although there is no full safety at higher doses).
Many medications, such as antibiotics, can cause biotin deficiency. The ingestion of biotin can also alter certain laboratory tests for thyroid function. Blood tests by themselves are not considered an adequate method to assess the level of biotin in the body, so it is recommended to also perform a urine test to determine more accurately the amount of biotin in the body.
Biotin can also be used to fight against the side effects of certain medications for epilepsy.
What the experts say about biotin:
1. Biotin helps repair brittle nails and stimulates hair growth
A clinical study has shown that biotin is involved in hair growth (so it has an important role in preventing hair loss), the dermis and nails. Taking biotin for several months increases the thickness and strength of these structures by twenty-five percent.
2. Biotin deficiency during pregnancy
Several clinical studies have shown that at least one third of pregnant women have a biotin deficiency. Research has found evidence that even a slight deficiency of biotin can cause defects in the fetus. Therefore it is advisable to take biotin supplements during pregnancy.