Biotin (B7 or vitamin H) is a water-soluble vitamin, which has received publicity for promoting the growth of hair and nails. There are limited studies, which confirm the exact indications of biotin. [1] Biotinidase deficiency is uncommon but has been documented.
Biotin is necessary for formation of fatty acids and glucose, which are used as fuels by the body. It is also important for the metabolism of amino acids and carbohydrates. A lack of biotin is rare. However, if it occurs it may lead to skin rash, loss of hair, high blood levels of cholesterol, and heart problems.
No, biotin is not vitamin B12; they are two different, though related, B vitamins, with biotin being B7 and B12 being cobalamin, both essential for metabolism but serving distinct functions in the body. While both are crucial for converting food into energy and maintaining overall health, biotin (B7) helps process fats, carbs, and proteins, and B12 (cobalamin) is vital for nerve function, red blood cell formation, and DNA synthesis, notes Solgar UK.
Other foods that contain vitamin B7 include whole-grain bread, salmon, pork, sardines, mushrooms, and cauliflower.Fruits containing biotin include avocados, bananas, and raspberries. Overall, a healthy and diverse diet will provide the body with adequate amounts of biotin.
Biotin’s Health Benefits: Way Beyond Hair and Nails | PhD Explains It
What are the signs of biotin deficiency?
Clinical manifestations are often nonspecific and can include hair loss, dermatitis, conjunctivitis, and neurological symptoms such as depression, lethargy, and paresthesia. Biotin supplementation is commonly marketed for hair and nail health.
The best hair growth supplements often contain vitamins (like Biotin, C, D, E), minerals (Iron, Zinc), collagen, and botanicals (like saw palmetto or ashwagandha), with popular brands including Nutrafol and Viviscal, but effectiveness depends on addressing specific nutrient deficiencies, so consulting a doctor for blood tests is key, as supplements only work if you're lacking something. Biotin helps create keratin but only helps if deficient; Vitamin D and Iron are well-supported for hair loss.
Yes, eating two cooked eggs a day provides a significant amount of biotin, around 20 mcg, which gets you well on your way to the recommended Adequate Intake (AI) of 30 mcg for most adults, but it might not cover the entire requirement, so pairing with other sources like mushrooms, sweet potatoes, or nuts is great. Just remember to cook your eggs, as raw egg whites contain avidin, a protein that blocks biotin absorption.
If a person has a biotin deficiency, taking biotin may improve the health of their skin. Otherwise, collagen can be a better option as there is more evidence to suggest it helps improve the skin's appearance.
Biotin may help address some underlying factors that contribute to insomnia, particularly when sleep problems are related to stress, anxiety, or neurological imbalances. While it's not a direct sleep aid like melatonin, biotin's support for nervous system health and stress response may improve sleep quality over time.
A blood test can measure biotin levels to diagnose a biotin deficiency, which can cause hair loss, skin problems, and fatigue. This test is typically done if you are experiencing these symptoms and your doctor suspects a biotin deficiency.
Does biotin help you lose weight? Although biotin is involved in the metabolism of fats, protein, and carbohydrates, there's no evidence that taking a biotin supplement can induce weight loss. What are symptoms of biotin deficiency? Biotin deficiency is rare in healthy people who eat a varied diet.
What is my body lacking if my hair is falling out?
If you have hair loss and low vitamin D levels, your doctor may recommend vitamin D supplements. Iron. Iron is responsible for carrying oxygen to your hair follicles so your hair can grow. Iron supplements may be recommended if you have hair loss as well as iron deficiency that is confirmed by laboratory tests.
