As Richa looked at her friend's complete 72-step skincare routine, she heaved a deep guttural exhale. She had everything, from those super-expensive skin creams to a box-like thing that blasted red lights on her face… all the works.
Richa couldn’t stop picking up one of the small vials on the bedside table and reading the content. It was a Biotin supplement. “Yes! I’ve read about it!” she muttered, hoping to keep it to herself.
She spied from the corner of her eye to see if her friend was balding. “You’re not losing a lot of hair, are you?” asked Richa.
“Biotin is not just about hair, silly!” retorted her friend, somewhat annoyed with her nescience. Richa, of course, decided to dig up and do some reading. Here’s what she got!
Biotin, also known as Vitamin B7, is a micronutrient that is needed by the body in tiny amounts but is vital for proper functioning, and a deficiency may cause several health problems. It is responsible for breaking down fat and carbohydrates from your food and transforming them into energy your body needs.
What is interesting about biotin is that it is water-soluble, meaning it cannot be stored in the body for long. And your body does not naturally produce it either.
Some studies show that biotin supplements may help with peripheral neuropathy(nerve damage as a complication of type 2 diabetes) and also help manage symptoms of diabetes. However, biotin’s biggest claim to fame has been its effects on hair, skin and nails.
Even though research is still pretty slim, the marketing has been pretty loud.
Biotin is an essential nutrient you usually get in your diet. Eating a well-balanced diet makes it hard to have a biotin deficiency. However, a deficiency still may happen, and when it does, it can present the following symptoms -
Hair thinning
Hair loss (can also lead to alopecia)
Brittle nails
Rash on the skin, especially around the nose, eyes and mouth
High cholesterol
Lethargy, extreme tiredness
Depression
Hallucinations
Numbness or tingling in the hands or feet
Seizures
If you think you have the symptoms of a biotin deficiency, it is best to speak to your healthcare provider so they can analyse the symptoms and advise you on the correct dosage of biotin through food or supplements.
Another thing to note is that you are more likely to develop a deficiency if you have the following -
Biotinidase deficiency (a rare genetic condition)
Bariatric Surgery (also known as weight loss surgery)
Anorexia
Celiac disease
Ulcerative colitis and Crohn’s disease
Additionally, people undergoing kidney dialysis might have low levels of biotin. There’s also research that shows smoking can cause nutrients in the body to degrade faster, and this may cause a biotin deficiency as well. People using certain medications can also have a biotin deficiency.
In these scenarios, biotin supplements may be useful.
So, how did biotin become so popular? Its biggest claim to fame was its purported benefits for luscious hair and strong nails.
Hair
You would probably associate biotin supplements as synonymous with hair growth. It has been popularised as a form of hair loss treatment. However, research suggests otherwise.
People with biotin deficiency and suffering from medical conditions like alopecia, biotin supplements may help. But, no evidence suggests that biotin supplements would help with hair growth in healthy individuals.
You may argue that biotin definitely works! Your favourite influencer has been using it for months and has convinced you as well. If that is the case, there is no harm in using it.
Nails
Biotin for nail health is similar to hair. It has been touted as an effective supplement for stronger, longer, healthier nails. Research shows that biotin supplements have helped in case of some nail deformity, worn down nails, or trachyonychia. However, the research is limited, and there is no sufficient evidence to suggest that it would help even without any medical condition.
Pregnancy
Biotin is crucial for pregnant women. It is necessary so that the pregnancy is healthy and the baby is born without any birth defects. When you are pregnant, your doctor may advise you to eat biotin-rich foods, and if required, you may also be advised to take biotin supplements.
Since biotin is water-soluble, it is quite well-tolerated and has not been known to cause any side effects, even with high doses.
However, biotin can interfere with some lab tests. It can lead to false positives and may lead to incorrect diagnoses. If you are taking biotin supplements, always inform your doctor before getting the lab tests done.
The daily requirement for biotin is not that difficult to reach. A daily adequate intake for adults is 30 micrograms(mcg) of biotin per day, while it is five mcg for a child, and a pregnant woman should have 35 mcg per day.
Biotin-rich foods are pretty common and aren’t difficult to incorporate into your daily diet. These include -
Beef liver
Eggs
Milk
Salmon
Bananas
Nuts and seeds
Sweet potatoes
Almonds
Sunflower seeds
Carrots, cauliflowers and green peas
Mushroom
Overall, biotin is super essential for your body. If you think you’re low on it and want to take supplements, go for it! Biotin is water-soluble, so it’s generally safe even in higher doses. Just ensure your doctor knows if you’re taking it, especially if you’re about to get any lab tests because it can mess with the results.
If you're pregnant, talk to your doctor about checking your biotin levels.
Bottom line: checking in with your healthcare provider before starting any new supplements is always a good idea.
Q. What is biotin?
A. Biotin, or Vitamin B7, is an essential nutrient that helps to metabolise carbohydrates and fats in our body.
Q. Will biotin help my hair grow?
A. There has not been any clinical evidence that suggests that biotin supplements help with hair growth except for in people who have deficiencies.
Q. What is the richest source of biotin?
A. Organ meats including liver and kidney, eggs (especially the yolk)and nuts and legumes are good natural sources of biotin.
Q. How much biotin do I need every day?
A. An adult needs about 30 mcg of biotin per day. You can get it from your diet or by taking supplements.
Q. Are there side effects to biotin supplements?
A. Biotin supplements are quite safe and it is generally very well tolerated. But it may interact with other medicines that you might take and could interfere with any lab results. This could lead to incorrect or missed diagnosis.
