Biotin plays a major role in helping the human body convert food into usable energy (also referred to as vitamin H and B7). This B complex vitamin is plentiful in a wide range of foods including nuts, legumes, cauliflower, whole grains, mushrooms, eggs, oysters, and organ meats.
Biotin boosts the health of the hair and nails, supports a healthy pregnancy, and helps manage blood sugar levels, among other benefits.
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 impressive benefits of biotin.
Boosting hair health
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.
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.
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.
Supports nail health
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.
Supports pregnancy and breastfeeding
Biotin is very important for women who are pregnant or lactating.
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.
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.
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.
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.
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.