It’s one of the lesser-known B vitamins but plays a vital role in supporting many of the body’s key functions.
From regulating your blood sugar to promoting healthy hair and skin, Biotin has many benefits.
- But what is Biotin?
- How much is enough?
- Where can you get it from?
- And can you have too much?
Here, we take a closer look at what Biotin is, what it does and how you can ensure you’re getting your recommended intake.
WHAT IS BIOTIN?
Biotin, which is also known as Vitamin B7 – or, bizarrely, Vitamin H – is a crucial nutrient that helps the body convert food into energy. It plays an important role in the metabolism of fat and carbohydrates, helps maintain healthy skin, hair and nails, supports good nervous system function and is also vital for cell growth and repair.
It is a water-soluble vitamin found naturally in many foods and supplements.
Egg yolks, meat and dairy products are all rich in Biotin. So, too, are plant-based foods like legumes, nuts, soy products and fortified cereals.
While most people get all the Biotin they need from their diet, you can get supplements to top up any shortfall. Because it is a water-soluble vitamin, it’s extremely difficult to take too much Biotin, as any excess is flushed out via the urinary system.
However, while Biotin toxicity is very rare, Biotin deficiency is more common and can bring about several symptoms, including:
- Hair loss
- Rashes around the eyes, nose and mouth
- Depression
- Tiredness/fatigue
- Numb or tingling fingers and toes
- Insomnia
- Loss of appetite
- Dry, itchy eyes
- Fungal infections
BENEFITS OF BIOTIN
Your body needs Biotin to metabolise carbohydrates and fats for energy, and amino acids, the building blocks of protein that support normal muscle and bone development. While it plays a key role in keeping you healthy, here are some of the other benefits it brings:
Biotin, along with several other B vitamins, helps strengthen blood vessels and stimulate blood flow around the body and inside the heart. It also helps increase high-density lipoproteins and decrease low-density lipoproteins to keep your blood healthy. This, in turn, can protect your circulatory system against many common problems and reduce your risk of heart disease.
Brain function
Biotin supports the creation and growth of cells in the Myelin Sheath, a fatty layer that protects the brain against various problems. And because it enhances blood flow, it also helps regulate brain function and keep stress, anxiety and depression at bay.
Immune system
A healthy immune system lies at the core of better overall wellbeing. Biotin helps the body generate white blood cells, which boost the immune system and help the body fight off illness and infection.
Regulate blood sugar
Biotin plays a key role in reducing blood sugar levels by producing more insulin and enhancing the amount of glucose in the body. While not a magic bullet, it can help people manage the symptoms of Type-2 Diabetes and other chronic conditions.
Anti-inflammatory
Biotin has both anti-inflammatory and anti-allergenic properties, which means it can help the body fight off inflammation and alleviate the symptoms of allergic conditions like hay fever and eczema.
Many skin creams and lotions are enriched with Biotin, because of the soothing effect it has on sore or inflamed skin and rashes.
Weight management
Biotin plays a key role in the way your body metabolises and breaks down nutrients, including fats and protein. As you start to build muscle, you’ll burn fat quicker and Biotin supercharges this process. So, if achieving and maintaining a healthy weight is your goal, Biotin can help.
Pregnancy and breastfeeding
Pregnant and breastfeeding women tend to have lower levels of Biotin, so incorporating more Vitamin B7-rich foods into your diet is not just good for you, it’s good for baby too. Your new-born will enjoy all the benefits of Biotin that you do, so it’s a good way of getting them off to the best start by helping them develop and grow naturally.
Recovery after exercise
If you’ve overdone it in the gym, torn a muscle while jogging or cycling or just feeling the general aches and pains that come with exercise, Biotin can help you recover faster.
It plays a key role in repairing damaged tissues and muscles, so they are ready to go again in no time.
And because Biotin has anti-bacterial and anti-inflammatory properties, it helps prevent infection when your cells are most susceptible, to keep your muscles functioning as they should.
Hair, skin and nails
Vitamin B7 supports the production of fatty acids that nourish the skin, hair and nails, and help your oil glands function properly. It also stimulates keratin production, which can help increase the rate of hair follicle growth, as well as prevent hair loss and skin problems like dandruff and an itchy scalp.
