Biotin, also known as vitamin H, is a B complex vitamin that helps your body convert food into energy. It helps keep your hair, skin, liver, eyes, and nervous system healthy.
Furthermore, it also helps regulate your blood sugar levels — which is crucial for several body functions — and reduces symptoms of type 2 diabetes.
1. Reduces Symptoms of Diabetes
Currently, there is not a lot of research on biotin’s effects on diabetes. However, the few studies that have taken place have suggested promising results.
According to this study, people with type 2 diabetes can benefit from taking biotin supplements because it regulates blood glucose levels.
Furthermore, another study performed on animals with insulin-dependent type 1 diabetes found out that taking biotin supplements helps prevent kidney damage.
With that being said, more research is needed because these studies are not conclusive.
2. Keeps Hair, Skin, and Nails Healthy
People deficient in biotin often show symptoms of hair loss, nail issues, and scaly red rashes. As you may have guessed, the only way to reduce these symptoms is by increasing your biotin intake.
With that being said, you should know that biotin deficiencies are extremely rare.
3. Can Help With Fetal Development
Rarely, pregnant women face biotin deficiency. When this happens, doctors recommend taking a prenatal vitamin that contains folic and biotin acid.
However, bear in mind that high doses of biotin can be dangerous for both the mother and her baby. So, you should always ensure that the prenatal vitamin contains a moderate amount of biotin.
4. May Support Hair Growth
Currently, the research on biotin’s relation with hair growth is inconclusive.
According to this study conducted in 2015, women with thinning hair were given biotin supplements and placebos twice per day for three months.
Digital images of the affected area of the scalp were taken at the beginning and end of the study. Participants who took biotin supplements experienced a significant amount of hair growth in the areas affected by hair loss.
Furthermore, another study conducted in 2012 by the same researchers concluded the same results: participants who took biotin supplements daily for 90-180 days perceived significant improvements in hair growth.
5. Some More Benefits
On top of all the benefits mentioned above, biotin also:
- Reduces inflammation
- Improves cognitive function
- Supports healthy metabolism
- Lowers blood sugar in people with diabetes
- Increases HDL cholesterol and decreases LDL cholesterol
Health Issues Associated With Biotin Deficiency
Biotin deficiency can lead to several health issues, including:
- Slower hair growth
- Acute inflammation
- Type 1 and Type 2 diabetes
- Skin, nails, and hair problems
- High cholesterol and blood pressure
Daily Recommended Intake
For adults, the daily recommended intake of biotin is 35-100 micrograms. While consuming less than 35 micrograms is harmful, consuming more than 100 micrograms is not.
The extra biotin simply passes through your body when you urinate. However, there are some side effects of going over the DRI of biotin, including nausea and certain digestive issues.
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