Biotin, or vitamin H, is essential in converting food into energy. It also supports healthy skin, hair, and nails. It also helps lower cholesterol levels in people with high blood pressure.
However, taking high amounts of biotin may interfere with specific thyroid and adrenal hormone tests, so checking in with your doctor before taking supplements is essential.
1. It Helps Boost Energy Levels
Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin that plays a crucial role in metabolism and nerve function. It is involved in producing enzymes that metabolize carbohydrates, fats, and amino acids, helping your body turn food into energy.
It also helps improve memory, keeps skin healthy, and promotes sound sleep. Biotin can help prevent and treat dandruff and other scalp conditions like itchy, flaky skin.
Studies have found that high doses of biotin can help treat brain fog, a common problem caused by stress, lack of sleep, or health issues. Scientists used flies to test this theory and found that the vitamin significantly improved memory and brain function in these animals.
2. It Helps Prevent Heart Disease
The health benefits of biotin include the ability to reduce cholesterol levels. High LDL or “bad” cholesterol levels can lead to heart disease, stroke, and other cardiovascular issues. Studies have shown vitamin B7 can help lower LDL levels and improve overall heart health.
While biotin is found in many foods, it can also be taken as a supplement. However, some patients who consume high doses of this vitamin may experience interference with specific lab tests, including those used to monitor thyroid hormones and the cardiac protein troponin. This can lead to false test results and misdiagnosis.
3. It Helps Prevent Cancer
Biotin is a water-soluble vitamin that’s necessary for cell growth. It also plays a role in several metabolic processes, including the metabolism of fats, carbohydrates, and proteins. Biotin is found in various foods and is commonly added to multivitamins and hair/nail/skin supplements.
It’s also been shown to improve insulin sensitivity and reduce blood sugar levels in people with type 2 diabetes. A biotin deficiency can lead to brittle nails, hair loss, and skin rashes. It’s essential to get enough biotin during pregnancy and breastfeeding. Biotin can be found in brewer’s yeast; cooked egg yolks; sardines, trout, and salmon; nuts (almonds, peanuts, pecans) and nut butter; cruciferous vegetables like broccoli, cauliflower, and turnips; and whole grains.
4. It Helps Prevent Diabetes
Biotin is an essential vitamin for the human body that helps regulate blood sugar. It enhances insulin activity, which reduces the risk of wide fluctuations in blood glucose levels that can lead to prediabetes symptoms and type-2 diabetes.
Biotin has been shown to improve blood glucose and triglyceride levels in patients with type-2 diabetes in one study. It also increased glycogen production and lowered total cholesterol in another study.
The vitamin is produced by bacteria in the intestine and is found in small amounts in many foods, including eggs, liver, nuts, whole grains, oatmeal, bananas, and mushrooms. The water-soluble vitamin is also available as a dietary supplement.
5. It Helps Prevent Eye Disease
A natural eye nutrient, biotin helps prevent age-related macular degeneration and promotes healthy eyes. It also supports the body’s metabolization of lipids and carbohydrates. The vitamin is found in eggs, liver, brewer’s yeast, nuts, cauliflower, whole grains, and soy foods. Taking high doses of biotin is not recommended because it competes with pantothenic acid (vitamin B5) for intestinal and cellular uptake.
Garlic is another good source of lutein and zeaxanthin, which can help reduce your risk for macular degeneration. It also contains quercetin and sulfur, which protect against damage from oxidation. Vitamin E also protects the eyes from oxidative damage and is available in dark green leafy vegetables, seeds, avocados, and nuts.
6. It Helps Prevent Osteoporosis
Biotin is an essential B vitamin that helps convert carbohydrates, fats, and proteins into energy. It promotes healthy hair, nails, skin, and eyes. It also helps regulate blood sugar, lower triglycerides and helps pregnant women have healthy babies.
Most people get enough biotin from their diet, but supplements can provide additional benefits. The recommended daily intake of this vitamin is between 30 and 100 mcg. It is available as a single nutrient supplement and is often included in multivitamin-mineral and B-complex supplements.
7. It Helps Prevent Hair Loss
Although biotin is often touted as a hair loss treatment, it’s important to note that little scientific data supports this claim. However, it does play an essential role in promoting healthy hair and skin.
Biotin is a water-soluble vitamin your body doesn’t store, so you must get it from your diet. The good news is that many foods are rich in this nutrient, including eggs, nuts, and fatty fish.
Biotin supplements can also be taken, but it’s essential to consult your doctor before taking them. This is because they can interfere with blood tests for thyroid function and N-terminal pro-brain natriuretic peptide, which can cause false low results.
8. It Helps Prevent Skin Diseases
Biotin — also known as Vitamin B-7 or simply as biotin – is an essential nutrient that’s used to help convert carbohydrates into energy. It also helps metabolize fats and amino acids used to build protein.
Biotin is found naturally in a wide range of foods, including meat, fish, eggs, nuts, vegetables, and some multivitamins. Supplements are also available. Although the deficiency is uncommon, pregnant women must get plenty of this nutrient because it supports healthy growth in infants and fetuses.
Although studies in mice are limited, some research shows that vitamin B7 may decrease alopecia (hair loss) and help maintain skin and nail health. Other studies show that it improves the synthesis of fatty acids and aids in forming the protein that makes up hair, nails, and skin.
9. It Helps Prevent Memory Loss
Biotin regulates cell signals for quick and efficient communication throughout the body, including the brain. It also helps to prevent memory loss by preventing the deterioration of the myelin sheath that protects the nerve cells.
A randomized controlled trial found that high-dose biotin supplementation in people with MS was associated with improved walking speed but had no effect on EDSS or disability (34).
High doses of biotin are considered safe, and no upper limit has been established. However, it is essential to note that high doses of this vitamin can interfere with some lab tests. Therefore, anyone taking many dietary supplements should discuss this with their doctor.