Biotin: One-stop-shop for shiny hair and an active body!

biotin for hair

Last Updated August 13th, 2019

Understanding Biotin

Biotin is also called vitamin H or vitamin B7. It is a water-soluble vitamin and is not retained in the body and gets excreted off via urination. This vitamin is involved in the conversion of the proteins, fats, and carbohydrates into energy. Biotin is a part of the water-soluble vitamin B family. Discover the benefits of this vitamin, its deficiency traits, dietary sources, and supplements.

How much of biotin must be consumed?

  • An average adult = 30 micrograms
  • Pregnant women = 30 micrograms
  • Breastfeeding women = 35 micrograms

What are the health benefits of Biotin?

Just like any vitamin, biotin is vital for your body’s health as it is involved in certain core processes in the body.

Hypoglycemia

Hypoglycemia is a condition of low blood glucose levels. Biotin helps in treating hypoglycemia. There is an enzyme that is involved in the synthesis of glucose from sources other than carbohydrates (for example amino acids). This enzyme functions only in the presence of biotin. This method of glucose synthesis is important in maintaining the energy balance, especially during fasting as there will not be any carbohydrate intake.

Hyperlipidemia

Hyperlipidemia is a condition of increased bad cholesterol levels in the blood. Biotin is involved in the metabolism of fatty acids to convert them into energy thereby, reducing the number of fatty acids. Higher the biotin level, lower the blood lipid concentration or lower in the levels of bad cholesterol. This aspect of biotin provides protection from cardiovascular diseases.

Glucose control in obese patients with diabetes

Diabetes is a condition of high blood glucose. Studies point to the fact that, if there is biotin deficiency, there is an increase in insulin resistance and a reduction in the utilization of glucose.

For growth and durability of hair, nails, and skin

biotin hair grwothKeratin is the protein present in the skin, in the hair, and nails. It provides strength and a water-proof effect. Biotin helps in processing the proteins in the foods, by breaking them down into different amino acids. These amino acids can be used for keratin production. Biotin prevents splitting and breaking of the hair strands, hair dryness and improves the elasticity of the hair. It assists in the regeneration of the hair follicles and the hair scalp. Indirectly, biotin also prevents the incidence of rashes and infections due to keratin. This vitamin is present in some shampoos and topical applications.

Biotin protects your nerves

Biotin assists certain enzymes involved in energy production. These enzymes also play a vital role in synthesizing a protective covering on the nerves and transportation of the nerve impulses or signals. If there is a deficiency of biotin, then the activity of these enzymes will get affected resulting in increasing the acidity of the blood and also ammonia production. This, in turn, decreases muscle strength and results in abnormal movements & seizures.

Pregnancy

Because biotin aids in breaking down of macronutrients, it aids in the healthy development of the fetus.

 

What are the symptoms of biotin deficiency?

  • biotin supplementsHair loss or alopecia (baldness)
  • Dry eyes
  • Brittle or breakable hair
  • Nausea
  • Loss of appetite
  • Scaly, red rash around the eyes, nose, mouth, and genitals
  • Depression
  • High cholesterol
  • Heart problems
  • Lethargy
  • Hallucinations
  • Numbness and tingling in the hands and feet
  • Loss of control of bodily movements (ataxia)
  • Seizures
  • Reduced immune function
  • The rise in the risk of bacterial and fungal infection

Who are at risk for biotin deficiency?

  • People indulging in long term diet
  • Deficiency of biotinidase ; biotinidase is an enzyme that is involved in recycling the biotin in the body. The body reuses the biotin for a certain number of times before excreting it off. Deficiency of this enzyme leads to no biotin recycling.
  • Pregnant women have biotin deficiency on a marginal level as biotin will be used in the development of the fetus.
  • Patients receiving prolonged intravenous nutrition
  • Infants who consume breast milk containing low amounts of biotin
  • Patients with impaired biotin absorption due to inflammatory bowel disease (IBD), etc.
  • People who smoke
  • Those who use medications for epilepsy
  • People who have liver disease

What are the food sources from which I can avail biotin?

biotin foodsThere are varieties of food sources you can consume on a daily basis to feed your body’s requirement of biotin. Some of them are as follows:

Biotin content is influenced by food processing methods.

  • Cooked egg yolk – One whole cooked egg yolk provides 10 micrograms of biotin. Cooking the egg prevents the binding of the avidin protein.
  • Cooked organ meats(liver, kidney) – Example: 3 ounces of cooked beef liver provides 30 micrograms of biotin.

In the case of vegetables and yeast, Food processing techniques like cooking can render biotin ineffective. So, it is preferable to consume them in raw or less-processed versions as they contain more active biotin.

  • Nuts: Like almonds, peanuts, pecans, and walnuts all of them provide 1.5 micrograms of biotin. Roasted sunflower seeds provide 2.6 micrograms.
  • Yeast:  Brewer’s yeast is used to make beer and bread and nutritional yeast is inactive and is used to add a cheesy or nutty flavor to foods. About 7 grams of yeast provides biotin at a range of 1.4 – 14 microgram.
  • Whole grains and cereals
  • Milk, cheese, and yogurt: The National Institutes of Health confirms that cheddar cheese provides 0.4 micrograms of biotin per ounce, a cup of 2 percent milk has 0.3 micrograms, and a cup of plain yogurt contains 0.2 micrograms.
  • Avocado : One whole avocado contains biotin of 2 to 6 micrograms of biotin, according to some sources.
  • Sweet potato: Half a cup of sweet potato provides 2.4 micrograms of biotin.
  • Cauliflower: One cup of raw cauliflower provides 4 micrograms of biotin.

Biotin supplements

If you are unable to get enough supply of biotin, there are biotin supplements in the form of pills you can avail. Biotin supplements are usually present in tablet, capsule or the pill form. The U.S. Food and Drug Administration warns that although biotin is good for the hair, skin, and nails, it can interfere with the following test results:

  • Disease of the thyroid gland
  • Pregnancy
  • Heart disease
  • Anemia
  • Cancer
  • Hormonal related disorders

There aren’t any adverse side effects, but minor side effects can arise. These minor side effects include:

  • Nausea
  • Cramping or pain
  • Diarrhea

You can minimize the side effects by consuming the supplements along with your food. Not everyone can be adjusted to supplements, so, it is wise for you to consult your doctor before you consume any supplements. The doctor will also recommend a dosage accordingly and also educate you on the benefits and risks or side effects. There are positive and negative side effects associated with biotin supplements

Biotin supplements must not be taken in the case of

  • Dialysis
  • Smoking cigarettes
  • If you eat two or more raw egg whites daily
  • Medications for seizures
  • Have been on a long-term course of antibiotics

Biotin for you

biotin for hairBiotin is a water-soluble vitamin B7 and it should be supplied to the body on a daily basis. There is a whole range of foods which we can easily blend with our everyday food consumption regime. Biotin offers some of the most powerful health benefits like healthy fetus development, reduction in bad cholesterol, keratin production, etc. The use of this vitamin has carved its way into shampoos for thicker lustrous hair.

Biotin deficiencies have repercussions like dry eyes, depression, nausea etc., and can be treated with supplements. Supplements are present in pill or capsule form. Natural sources of biotin like avocados, sweet potato, cooked egg yolk, etc., is a much better choice than supplements. So make sure that you include your share of biotin on a daily basis.


TL;DR?

Biotin infographic

 

Display this infographic on your website

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.

 

 

 

Related Posts

Trending Topics

diverticulitis diet
Diverticulitis diet: The right way to eat if you suffer from the disease Are you suffering from diverticultis but clueless about your diet ? Read this complete plan…
passion fruit juice
Passion fruit: How one exotic fruit can help you fight infections and cancer! Passion fruit: Why does this exotic fruit have such an enticing name? And how can…
Maltitol: Things you must know about this artificial sweetener Sugar alcohols are produced by fruits and vegetables. Maltitol is an artificially produced sugar alcohol…
Top 6 remedies to treat a razor burn at home Symptoms of razor burn include bumps on the skin, redness, and irritation of the skin.…
Chromium Picolinate: An essential mineral supplement for faster weight loss Did you know that about 1.6 million deaths were directly linked to diabetes globally? How…
The science behind daith piercing: Can it really cure migraine? Since the ear has several pressure points, it is believed that daith piercing activates the…
The real reason why you shouldn’t be eating ramen noodles Instant ramen noodles might be your go-to snack for your hunger pangs. But with each…
maltodextrin sugar
Maltodextrin: What are the hidden health benefits of this food additive? Maltodextrin is one of the few food additives that has been relatively deemed safe. Many…
Vitamin K2: 8 reasons why you need this bone-building & cancer-fighting nutrient Vitamin K2 is claimed to be essential for your bone health, for reducing the risk…
BRAT Diet: What is the right way to follow this diarrhea-relieving diet? BRAT diet, a simple diet consisting of just bananas, rice, applesauce, and toast, can help…
rubella IgG test
Rubella IgG Test The rubella IgG test is a blood test that checks for the rubella virus IgG…
CLA: A breakthrough weight loss supplement with minimal side effects Tried every weight loss supplement in the market with no substantial gain? Why not try…
diabetes symptoms in women
FBS Test – Fasting Blood Sugar FBS or fasting blood sugar test is a blood test that is used to determine…
ASTtest-liver
AST- Aspartate Aminotransferase Test AST test is a blood test that is used to measure the level of a…
nature health benefits
Green Healing: The amazing health benefits of being in nature You have no idea what sitting in a closed room does to your body and…
Stye : The best natural home remedies to ease the pain Styes developing inside the eyelid tend to be more painful whereas external styes are less…
ketoacidosis diabetes
HB1Ac Test HB1Ac test is an important blood test that is used to measure the levels of…
Colloidal silver benefits
Colloidal silver: An essential dietary supplement or yet another pharmaceutical hoax? Colloidal silver is hailed as an effective home remedy for infections. Many believe it can…
Piaget stages: Do they accurately describe the way the human brain develops?  A common assumption was that children are less competent thinkers as compared to adults, but…
Juice Plus: Can you really replace actual fruits with pills?  Juice Plus supplements intend to fill nutritional gaps present in our daily diet. But how…
Lectin: The common link of proteins between peas and people Lectins are a type of protein that are found majorly in legumes. Most people are…
eating disorder anorexia
Eating Disorders: Lifestyle choice or a psychological condition? Is eating disorder just a harmless bad habit? Or does it represent grim psychological disorders?…
yoga health benefits
How to practice yoga for astounding health benefits Can a 5000-year-old system be the ultimate body healer? Did you know yoga can make…
nutritional yeast bread
Nutritional Yeast : How can a fungi culture be good for your body? Nutritional yeast: How a simple culture of fungi can transform your skin, digestion, immunity ,…
Milk Thistle skin
Milk Thistle: Find possible cures for fatal diseases in these purple blooms Milk thistle is well-known for treating liver conditions. However, did you know that it comes…
How do neutrophils protect you from fatal bacterial attacks? During an infection, certain enzymes alert the mature neutrophils.  Neutrophils then travel through the bloodstream…
anti-thyroglobulin antibody
Anti-Thyroglobulin Antibody test Anti-thyrogloubin antibody test measures the level of antibodies that attack the thyroid gland cells and…
magnesium test
Magnesium Test The magnesium test is a blood test that is generally prsecribed when an individual starts…
occupational hazards types
Occupational Hazards: How to vouch for your health at your workplace Occupational hazards affect millions worldwide. Chemical spills, faulty wires, deadly pathogen, and work-stress can happen…
TBHQ: A carcinogen lingering in your child’s favorite snacks TBHQ - Why you should shun the practice of eating instant noodles or microwave popcorn…
Chlorella: Therapeutic powers of the billion-year-old algae now within your reach Chlorella - A billion year old nutrient-rich algae that can potentially ward off cancers and…
Tamarind: The top health benefits of this staple Asian ingredient Did you know this sweet and sour pulpy fruit does more than just add a…
How accurate is the hair follicle drug test? Hair follicle drug test is one of the best ways to identify drug use in…
Poop chart: Top things you didn’t you your poop could reveal about you Bristol poop chart was designed during the 1990s in order to help doctors identify various…
bilirubin-test-result
Bilirubin Test Bilirubin is a substance produced in the body as a result of red blood cell…
Jicama: A fiber-rich tuber for your weight loss goals Pronouced as HEE-kah-ma, Jicama is the "new kid on the block" that has taken the…
low fodmap plan
Troubled with IBS? Here’s a complete roadmap to the low FODMAP diet Leaky & inflammatory gut troubling you? No medicine bringing you relief from the pain? Why…
Silicon Dioxide: How can a component of sand be essential to your wellbeing? Silicon is one of the most abundant elements in the nature. Find out how silicon…
What is the right way to take a pregnancy test? A pregnancy test is undertaken to determine if you have conceived. A home pregnancy test…
Eustachian Tube : Functions and top home remedies to prevent its infection Pressure equalization, mucus drainage and protecting the middle ear from bacteria and viruses are the…
Quinine: How gin and tonic came to be known as a potent health elixir The discovery of quinine-containing tree bark is sometimes considered the most serendipitous medical discovery of…
lifestyle diseases
The Big 5 lifestyle diseases: How your everyday living might be killing you You'd be shocked to know how unhealthy and potentially fatal your everyday routine could be.…
Salt dangers
Sodium chloride: The wonders and dangers of the simple table salt Sodium chloride is a salt containing sodium and chlorine ions at a 1:1 ratio. It…
liver detox facts
7 liver detox facts and why ignoring these could kill you! Are you taking care of this organ that handles over 500 different vital functions in…
ashwagandha brain
Ashwagandha: The best-kept secret of Ayurveda now revealed! Ashwagandha literally means "smell of horse". Don't get bogged down by that one tiny detail…
green poop causes
Green poop : What are the reasons and how can you correct it Ever sneak a peek down the toilet only to shockingly find green poop? Why does…
waterchestnut
Water Chestnuts: The tastiest ways to include this healthy tuber in your diet Water chestnut is not a nut after all. It is a tuber (much like the…
Oxalates: How healthy greens can sometimes be bad news for your kidneys Oxalates are compounds present in a majority of healthy foods. However, at times an overconsumption…
Urologist: When should you visit one and why? A urologist can treat not only genitourinary problems of both men and women but also…
reflexology massage
Top reasons why you should go for a reflexology massage today Reflexology involves the application of pressure to your feet and hands to encourage self-healing. Could…
IGE test
IgE test – Immunoglobulin E IgE or immunoglobulin E test is a test that measures the level of IgE in…
Helicobacter pylori IGA
Helicobacter Pylori – IgA Test The H.pylori IgA test is a blood test used to identify the level of IgA…
dance health benefits
5 unbelievable effects of dance on your overall health! You enjoy dancing, but did you know what else it does to your body? Dancing…
kefir bottle
Kefir: Top reasons why this probiotic drink should be consumed by you Yet another remarkable fermented food, kefir is a much healthier version of yogurt. These chewy…
Jackfruit: Slice your way into higher immunity, better digestion, & more… Native to the South East Asia, the jackfruit is a fruit brimming with thousands of…
Pescatarian Diet 101: What are the inherent health advantages of this diet? People opt to become a pescatarian in order to enrich their bodies with the essential…
Hydroquinone: Is it the best topical treatment for hyperpigmentation? Darkening of the skin due to high melanin levels is called hyperpigmentation.  Hydroquinone interferes with melanin…
Bubble Tea: Bubbling with nutrition or a hidden sugar mine? The tapioca pearls present in the tea looks like bubbles and hence the name bubble…
hidden benefits walking
9 benefits of walking we bet you didn’t know! Did you know walking can be the miracle pill for eternal youth? Everyone knows walking…
sleep deprivation
Don’t let your sleep deficit grow into memory loss or heart attack Why is sleep important for us? How could sleep deprivation harm you? We bet you…
Cordyceps: How the Caterpillar fungus works as a proven cancer-shield Strange as it may sound, but cordyceps or "caterpillar fungus", a fungus variety native to…
How chlorophyll is more than just a green pigment meant for photosynthesis Cholorphyll - you must know the usual function of this chemical in plants. But did…
Astaxanthin: Why experts believe it could be 550x more potent than vitamin E! What is astaxanthin and why is this new supplement on the block touted as the…
Mood swings
The real reasons for your mood swings and how to overcome them Are you prone to heated moods frequently? Do you also feel bouts of depressive feeling…
Balneotherapy jacuzzi
5 things you didn’t know about balneotherapy and how you can do it at home Sauna baths have been popular since a long time. But how much more beneficial can…
Chest X-Ray A chest x-ray is a diagnostic test that uses x-rays to visualize the structures inside…
Max thalassemia profile
Max thalassemia Profile Max Thalassemia is the most severe form of Thalassemia where a person’s body is unable…
Pumpkin Seeds: Why pumpkins are more than just for pies! Pumpkins have been long associated with Halloween carvings and delicious pies. But did you know…
vital organ diseases
Common diseases that could cripple your vital organs Brain, heart, kidney, lungs, and liver - these vital organs are indeed vital for your…
chia seeds weight loss
Chia seeds: How to consume this staple Aztec food to get a leaner body Chia seeds: What is the actual reason for its sudden popularity? Why are celebrities swearing…
Anhedonia: Does the chronic inability to feel joy affect you too? How often do you feel dragged down by an invisible force? Do you feel an…
Experts reveal the safest ways to perform an enema at home The idea of pushing some up your rectal area might make you queasy but an…
Lauric Acid: 8 health benefits you can derive from coconuts Appropriate use of saturated fats containing lauric acid can provide you numerous health benefits. This…
Is bronchitis contagious? And how to prevent this infection? It is acute bronchitis that is contagious which means you can contract it from another…
Coffee Enema: Turn your favorite morning beverage into a powerful colon cleanser The wonders of coffee are not just limited to waking you up every morning. You…
liver cleanse detox
14 go-to foods that are best for a complete natural liver detox Liver cleanse can be achieved by just choosing or avoiding certain types of food. Liver itself…
Ear pain model
Easy and safe tips for ear wax removal you can do at home Cerumen impaction generally occurs when an external object like cotton swabs are used to remove…
CBC blood test
CBC (Hemogram 6-part diff) blood test CBC (Hemogram 6-part diff) blood test refers to the test that measures the number of…
hidden causes obesity
8 hidden causes of obesity you probably didn’t know! Did you know that around 2 billion people worldwide are either overweight or obese? Are…
Garlic health benefits cloves
Garlic: Nature’s white pill as an effective home remedy What are the secrets hidden in these tiny white pills? Find out the immense health…
iron food shellfish
Iron-Rich Foods: Eat these foods to keep fatigue and anemia away! How to ensure a muscles as strong as iron? Eat iron rich foods ! Iron…
Moringa drink
Moringa: This could be the most nutrient-dense food known to us! Moringa is a lush green tree brimming with over 90 essential nutrients required for a…
Exercises or diet? Find out the healthiest way to gain weight Tired of being called skinny all the time? Looking for healthy ways to beef up?…
Trisodium Phosphate: How a paint thinner made its way into your breakfast Ever thought how toxic chemicals find their way into our foods? How can they harm…
Love tea, hate tannins? Rooibos tea is just what you need The market is brimming with a multitude of herbal teas. But what makes rooibos tea…
How can Kegels help you overcome weak pelvic muscles & incontinence? Kegel exercises are pelvic floor strengthening exercises that can help you overcome incontinence issues that…
Appendix pain: Recent findings on this not-so vestigial organ The exact function of the appendix is still not clear. Some consider it as an…
Nipah Virus epidemic
Is shingles contagious? If yes, then how can you prevent this infection? What is shingles? How is different from chicken pox? Do adults get shingles? How contagious…
How to scrub away stress and fatigue with an Epsom salt bath? Epsom salt is a popular home remedy for many skin ailments. Though there is a…
Hot cups for detox? Read all about the ancient technique of cupping Did you know inverted hot cups on your back can squeeze out and eject toxins…
Krill Oil: Does the solution to human illnesses really lie at the depths of the ocean? The word "krill" means “small fry of fish” in Norwegian. They are usually the primary…
CT-scan-machine
CT – Computed Tomography Scan CT scan or computed tomography scan is an diagnostic imaging technique where cross-sectional images of…
about mediterranean diet
Why you should be adopting a Mediterranean style of diet today Ever wondered why the Mediterranean diet is so healthy? One simple solution to lowering risk…
Panera bread steak arugula
Panera Bread: The truth behind this “healthy” restaurant chain What to order and what to avoid when dining at Panera Bread ? Know more…
Dragon Fruit – Blessing from Nature’s Basket The dragon fruit is packed with nutrients and yet low on calories and is the…
improve digestion weight loss
Power up your gut: 8 proven steps on how to improve your digestion Did you know you have a colony of bacteria in your gut that help you…
High Fiber Diet – Fire up your fiber intake for these health benefits! Regular bowels, healthy detox, higher immunity, and guaranteed weight loss - a high fiber diet…
bananas exercise
10 health reasons why you should go “bananas” over bananas! Bananas:The world's most popular fruit comes with a host of unbelievable health benefits. Find out…
stevia side effects
Stevia: A healthy sugar substitute or yet another risky additive? Stevia is a plant native to South America.  It has been used as a natural…
The right way to prepare Alfalfa sprouts at home Alfalfa or lusan ghas is not just a nutritious animal fodder. This flavonoid-rich herb has…
Muscle relaxers: Think twice before popping prescription drugs for muscle pain The market is brimming with OTC muscle relaxers. But these come with a host side-effects.…
The Vegan Diet: The benevolent way of eating that wins hearts (and tummies) The vegan diet involves fauna-friendly outlook towards food. Could the diet that hopes to balance…
The complete fitness guide on how to perform Tabata This fitness routine is called Tabata workouts, which is named after Dr. Izumi Tabata who…
TRX: Why is this total resistance workout the best choice for your body? TRX or total resistance exercise is a form of exercise where suspension belts are used…
PiYo (Pilates + Yoga): Bringing you the best of both the worlds PiYo exercise routine was formulated for people who find it tedious and grueling exercise regimens…
These are the top foods to increase your hemoglobin count It is important to add iron-rich foods into your diet in order to increase hemoglobin. Deficiency…

Related Posts

Want to live a healthy lifestyle?

Subscribe to free FactDr newsletters.

REVAMP YOUR

If you're enjoying our website, we promise you'll absolutely love our new posts. Be the first one to get a copy!

Get factually correct, actionable tips delivered straight to your inbox once a week.

I want the latest scoop on :

We hate spam too. We will never share your email address with anyone. If you change your mind later, you can unsubscribe with just one click

By clicking Subscribe, I agree to the FactDr Terms & Conditions & Privacy Policy and understand that I may opt out of FactDr subscriptions at any time.