Biotin: Why It Is Necessary for Optimum Health

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So, you may have heard a few health and beauty experts speak about Biotin due to it being a supplement that helps support healthy hair, nails and skin.

It is also common to see Biotin enriched shampoos, conditioners and other hair and nail care products that promote healthier results.

However, according to science, Biotin is a B complex vitamin that is a necessary supplement for many other functions of the body which includes healthy digestion, liver, and muscle & nerve support.

It is common to get a decent amount of Biotin into the body by simply eating a well-balanced diet. But, you can incorporate more of this vitamin into your diet by taking a supplement to increase vitamin levels.

Here are some frequent questions regarding Biotin:

  1. Does this supplement go by a different name?

This is a water-soluble supplement that also goes by the name B7 or Vitamin H.

  1. How does Biotin benefit the body?

Dr. James Meschino, an author and nutrition expert, states that this B Vitamin provides several functions in the body which includes energy production in every cell in the body, protein for metabolism and the production of certain fatty acids.

  • Reduces risk of cardiovascular disease
  • Strengthens hair and nails
  • Stabilizes blood sugar levels
  • Reduces risk of birth defects
  • Weight loss
  • Treats depression
  • Used to treat hepatitis

  1. What is the recommended dosage?

According to WebMD, the Institute of Medicine recommends the following doses of Biotin to support good health.

Biotin: Adequate Intake (AI)
0-6 months 5 micrograms/day
7-12 months 6 mcg/day
1-3 years 8 mcg/day
4-8 years 12 mcg/day
9-13 years 20 mcg/day
14-18 years 25 mcg/day
19 years and up 30 mcg/day
Pregnant women 30 mcg/day
Breastfeeding women 35 mcg/day
  1. What happens when the body is Biotin deficient?

Look for these signs for possible deficiency:

  • Brittle nails
  • Weak hair and hair breakage
  • Scaly Dry skin
  • Chronic fatigue
  • Mood swings
  • Tingling in the limbs
  • Nausea
  • Depression
  1. Are there any foods that contain Biotin?

Although many foods contain B7, there are a few foods that are rich in Biotin such as:

Eggs                                                 Almonds

Bananas                                         Walnuts

Carrots                                            Watermelon

Salmon                                           Grapefruit

  1. Does taking this vitamin have any effect on other medications I may be taking?

When B7 is taken, it may reduce the effects of medications that are taken for cholesterol and epilepsy, so you will want to consult your doctor before making it part of your regimen.

  1. What are the side effects of taking a Biotin supplement?

It is strongly suggested to consult your physician or a medical professional before taking Biotin or any other supplement.

You may experience severe acne on the face and increased chances of miscarriage in pregnant women. Please note that having too much B7 may upset glucose levels and cause an allergic reaction in the face.

Also, it may not be recommended for people who are on medication for an extended amount of time to take B7.

Overall, this vitamin can be commonly found in healthy foods as listed above.  But, the actual supplement is easy to find in your local drug and health food stores and can be purchased in pill, liquid, and powder form.

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