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benefits of biotin

Behold, The Power of Biotin

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April 12, 2021 | Published by


Biotin, also known as vitamin H, is a member of the B complex that helps your body turn food into energy. The word “biotin” is derived from the ancient Greek word biotos, meaning life or sustenance. This nutrient is most well-known for helping keep skin, hair, eyes, nails, and the nervous system healthy.1

Here are some of the big benefits of this mighty nutrient:

Breaking Down Macronutrients

As we said above, biotin helps the body turn food into energy by supporting a number of enzymes involved in the breakdown of carbs, fats, and proteins. More precisely, biotin is involved in the following processes:2

  • Gluconeogenesis: the synthesis of glucose from sources other than carbs, such as amino acids, which biotin-containing enzymes help initiate
  • Fatty acid synthesis: Biotin helps enzymes that activate reactions vital for the production of fatty acids
  • Amino acid breakdown: Enzymes containing biotin assist in the metabolism of several vital amino acids, including leucine

Supporting Nail Health

A deficiency in biotin can lead to brittle and weak nails. Brittle nails are more fragile and can easily split or crack. Biotin supplementation can help improve the strength and appearance of brittle nails.2

Boosting Hair Health

Biotin deficiency can lead to hair loss, indicating that this vitamin is indeed involved in keeping hair healthy. Moreover, biotin improves your body’s keratin infrastructure. Keratin is the basic protein that makes up your hair, skin, and nails.3

Supporting Pregnancy and Breastfeeding

Biotin is vital for women who are pregnant or breastfeeding. However, low levels of biotin are common during pregnancy. Professionals believe the reason for this deficiency is that biotin breaks down in the body faster during pregnancy. Because of this, pregnant women may need more biotin than women who are not pregnant. 2

 Reducing Blood Sugar in People with Diabetes

A deficiency in biotin may also disrupt blood sugar regulation. There is evidence that shows blood biotin levels may be lower in people with diabetes. Researchers have studied how biotin supplementation affects blood sugar levels in people with type 2 diabetes. The results have been mixed, but there are studies that show taking biotin along with chromium picolinate could help manage type 2 diabetes.2

Boosting Skin Health

Biotin’s role in skin health is yet to be fully understood. However, those with a biotin deficiency may experience skin problems, such as red, scaly rashes. The vitamin’s influence on skin may come from its effect on fat metabolism. This process is vital for maintaining healthy skin, and it may be compromised in those with low levels of biotin.

In addition to these benefits, biotin is also thought to help reduce inflammation, improve cognitive function, and help increase HDL “good” cholesterol and decrease LDL “bad” cholesterol.

Being a water-soluble vitamin, we need to absorb biotin from food and supplementation, since it is not stored by the body. Foods that contain a considerable amount of biotin include: egg yolks, nuts (especially almonds, peanuts, and walnuts), legumes, whole grains, cauliflower, and mushrooms.

References:

  • Stevens C. Health Benefits of Biotin. Healthline. https://www.healthline.com/health/the-benefits-of-biotin
  • Palsdottir H. What are the health benefits of biotin? Medical News Today. https://www.medicalnewstoday.com/articles/318724
  • Cobb C. Biotin for Hair Growth: Does it Work? Healthline. https://www.healthline.com/health/biotin-hair-growth

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