6 Health Benefits of Vitamin B7(Biotin), Food Sources, Deficiency and Side Effects

 

Benefits of Vitamin B7(Biotin), Food Sources, Deficiency and Side Effects


Biotin, sometimes referred to as vitamin H, is a B complex vitamin that aids in the body's energy production from food.

In addition to helping with other bodily processes including pregnancy, biotin also promotes the health of your skin, hair, and eyes.

The ancient Greek word "biotos," which means "life" or "sustenance," is where the word "biotin" originates. The B vitamins—more especially, biotin—assure the health of your skin, hair, eyes, liver, and nervous system. Because it is essential for the growth of the embryo, biotin is also a crucial nutrient during pregnancy.

The majority of individuals obtain their required amount of biotin from eating a balanced diet, but there have been several claims that increasing your intake of biotin can help control blood sugar, support healthy skin, hair, and nails, and improve the health of unborn children. In what ways might biotin benefit you, and how much is enough? Where can you buy it?



What is Biotin?

Water-soluble vitamin B7, often known as biotin, is a component of the vitamin B complex, an essential set of nutrients required for normal neurological, digestive, circulatory, and metabolic functions.

In countries where people normally consume adequate calories and food in general, vitamin B7/biotin deficiencies are uncommon. There are three basic causes for this:

The daily requirements that are recommended are not very high.

Foods high in biotin are frequently consumed.

Scientists think that the bacteria in our intestines can produce some biotin on their own.




Food Sources of Biotin:

Moreover, a variety of foods contain biotin, including:

  • Organ meats (liver, kidney), 
  • Egg yolk
  • Nuts such as walnuts, pecans, peanuts, 
  •  Almonds
  • Nut butter
  • Legumes such as soybeans
  • Cereals and whole grains
  • Cauliflower
  •  Bananas
  • Mushrooms

Raw or minimally processed forms of these foods have higher levels of active biotin because food processing methods like heating can make biotin ineffective.

Getting nutrition from natural sources is always preferable. Your doctor can recommend a supplement if you don't receive enough biotin from food. Keep in mind that the FDA does not oversee the safety, purity, dosage, or quality of supplements, so do your homework before buying.



Health Benefits:

The metabolism of the body depends on biotin. It functions as a coenzyme in several metabolic pathways that include important amino acids and fatty acids, as well as in the process of gluconeogenesis, which is the production of glucose from non-carbohydrate sources. Even though biotin deficiency is uncommon, some individuals may be more vulnerable to it than others, such as Crohn's disease sufferers. The signs of a biotin deficiency include dry eyes, appetite loss, hair loss, skin problems such as rash, and a look of mouth breaking at the corners. In addition to supporting proper nervous system function, vitamin B7 is crucial for liver metabolism.


Also Read:  12 Health Benefits of Pyridoxine (Vitamin B6), Food Sources and Side Effects



1-May Assist in Lowering Blood Sugar and Blood Lipid Levels in Type 2 Diabetics:

Some studies indicate that biotin supplementation may help lower blood sugar and blood lipid levels in persons with type 2 diabetes, but additional research is required. 

Supplementing with biotin at doses ranging from 1.5 to 15 mg per day for 28 to 90 days significantly reduced levels of fasting blood sugar, total cholesterol, and triglycerides, according to a 2022 review that comprised five research and 445 participants.

 To assist lowering blood sugar, cholesterol, and triglyceride levels, biotin may enhance blood sugar metabolism and decrease the expression of genes involved in the development of fat cells.

While these findings are promising, the researchers pointed out that more research is required to completely comprehend the potential health benefits of biotin supplementation for those with type 2 diabetes. 



2-May Help Those with Biotin Deficiency with Their Hair, Skin, and Nail Conditions:

Studies reveal that in individuals with low levels of biotin, supplements help symptoms such as hair loss and poor nail growth.

For instance, a 2017 review of eighteen research discovered that biotin supplements enhanced the growth of hair and nails in individuals suffering from inherited and acquired disorders that result in a shortage of biotin.

However, in healthy individuals with normal blood levels of biotin, no proof supplementing with biotin improves the growth of hair or nails.

A vitamin B7 deficiency can cause symptoms such as thinning, splitting, and brittle hair or dermatitis, which leaves the skin dry and itchy. Vitamin B7 is necessary for the health of the skin, hair, and nails.

How does hair growth benefit from biotin? By taking a supplement, you can overcome a shortage of biotin and boost the creation of proteins and enzymes required for hair growth. Biotin is sometimes referred to as a "vitamin for hair growth," as some supplements may be advertised.

Because it has been demonstrated to enhance protein synthesis and the structure of keratin, the protein that makes up hair, skin, and nails, biotin is beneficial to hair. It also helps reduce alopecia, or hair loss, in adults. Remember that thinning hair may also be caused by deficiencies in other minerals, like zinc, selenium, and iron, in addition to some medical issues such as endocrine disorders and hormone imbalances.

Studies have shown that high biotin dosages can also help treat brittle nails and thin hair. This vitamin B7 benefit was first identified when horses receiving biotin treatment for hoof problems that were causing the horses' hooves to become brittle and damaged was successful.

It's vital to remember that, despite being present in many over-the-counter face creams, hair masques, and other cosmetic items, biotin seems to work far better when consumed orally than topically.



3-Might Reduce Symptoms of Multiple Sclerosis: 

The condition known as multiple sclerosis (MS) affects the central nervous system and manifests as weakness, exhaustion, and trouble walking. 

High-dose biotin supplements may help MS patients feel less symptomatic, according to scant data. Acetyl-coA carboxylase, an enzyme involved in the formation of the myelin sheath that surrounds nerves, is activated by biotin. Because there is less myelin produced in MS patients, scientists think that taking supplements of biotin may help MS patients.

However, the subjects who took high-dose biotin supplements had a significant rate of interference with laboratory tests, the researchers discovered.



4-Has Potential Benefits for Nursing and Pregnant Women: 

There is an increased need for numerous nutrients during pregnancy and nursing. Even when pregnant women consume the daily necessary amount of biotin, research indicates that up to one-third of them experience marginal biotin insufficiency.

According to certain research, there may be a higher chance of preterm labor or fetal growth restriction if there is a biotin shortage during pregnancy.

Furthermore, data point to a higher prevalence of biotin deficiency in pregnant women who have hyperemesis gravidarum, a disorder marked by severe nausea and vomiting.

Pregnant women may need to consume two to three times the recommended daily allowance of biotin AI  to meet their needs.

Additionally, breastfeeding raises the need for biotin. Pregnant and nursing women should make eating foods high in biotin their top priority or take a prenatal supplement that has the right quantity of biotin.  



5-Supports Healthy Thyroid Function:

Your body depends on important glands in addition to your nervous system to maintain proper function and sustain life. The proper functioning of the thyroid and the regulation of energy, appetite, sleep, and even pain all depend on biotin. A higher dose of biotin can assist with thyroid regulation if your body struggles to regulate these fundamental processes, or if you gain weight, have difficulty falling asleep, or are always exhausted.



6-Reduces Cholesterol:

A high cholesterol level is considerably more than just a significant chart value. High amounts of low-density lipoprotein, or bad cholesterol, can cause heart disease. This may therefore raise your risk of experiencing a heart attack or stroke. Biotin may be able to assist in bringing your LDL levels into a tolerable range if you have trouble keeping them there.

Studies have indicated that this vitamin can help raise levels of high-density lipoprotein, or good cholesterol, and decrease levels of low-density lipoprotein. Biotin can also mitigate the risk of heart attacks and strokes because B complex vitamins are also involved in lowering artery plaque and inflammation. 



 Biotin Deficiency:

 Biotin deficiencies  are uncommon but can happen, as previously mentioned. It's possible that you're not getting enough biotin if you have dry, itchy skin, brittle hair or hair loss, low energy or persistent weariness, or problems with your digestive system and intestinal tract.

A study published in the American Journal of Clinical Nutrition lists the following as some possible root causes of a biotin deficiency:

  • Pregnancy
  • Prolonged usage of specific anti-seizure drugs
  • Excessive use of alcohol
  • Eating a lot of raw egg whites
  • Smoking
  • Prolonged use of antibiotics

problems with intestinal malabsorption or severe digestive diseases such as leaky gut syndrome, Crohn's disease, or celiac disease



Supplemental Dosage:

The majority of healthy persons have a well-balanced diet to meet their biotin needs. Remember that the typical dosage of biotin in supplement form is between 1,000 and 10,000 micrograms, which is far more than the daily recommended value or the quantity deemed to be an "adequate intake."

Because there is insufficient data, "recommended daily allowances" (RDAs or RDIs) of biotin have not been defined. The "Adequate Intake," or the level assumed to guarantee nutritional adequacy, to acquire the advantages of biotin for various age groups is as follows, according to the National Institutes of Health:

5 micrograms per day for infants 

For infants from 7 months to 3 years, 6-8 micrograms per day

12 to 20 micrograms per day for kids aged 4 to 13

For adolescents, 25 micrograms

For both male and female adults above the age of 19, 30 micrograms

30 milligrams for expectant mothers and 35 milligrams for mothers who breastfeeding



Also Read: 7 Health Benefits of Vitamin B2 (Riboflavin), Food Sources, Deficiency and Side Effects



Risks and Side Effects:

Is there anything adverse about using biotin? Because biotin, like other B vitamins, is water-soluble and enters the bloodstream, any excess or unused amounts are excreted from the body through urine and biotin side effects are uncommon.

As a result, the body is unable to store biotin and it is exceedingly difficult to overindulge or accumulate to toxic amounts.

When ingesting amounts less than 10 milligrams per day, very few negative effects have been documented. Taking biotin supplements or pills is therefore thought to be safe as long as the dosage is within the recommended amounts.

Nevertheless, mild side effects including nausea, diarrhea, cramps, or indigestion are possible. Additionally, if a very high dose of biotin is used over an extended period, the person may experience signs of a biotin overdose, such as high blood sugar, rashes on the skin, and low levels of vitamin C and B6.

The final word? It is usually advisable to only take the recommended dose of any B vitamin unless your healthcare provider instructs you otherwise. This is true for all B vitamins, as very high doses of vitamins from supplements can affect doses of others.

Post a Comment

0 Comments

Close Menu