Beautiful, healthy hair, glowing skin, strong nails... Who doesn't like these things, right? Speaking of which, you must have heard the name 'Biotin'. It's talked about everywhere in pharmacies, on social media. So what exactly is this biotin? Is it really so important for our beauty? Come on, let's find out about it simply and precisely.
What is Biotin?
Simply put, biotin is a member of the B-complex vitamin family. Specifically, it's vitamin B7 . The name "biotin" comes from the Greek word "biotos," which means "life-giving" or "nourishing."
Enzymes are like little workers working inside our bodies. Biotin acts as a helper for these enzymes to do their jobs properly. It is essential for converting the food we eat into energy. Biotin also helps keep our nervous system, liver, eyes, hair, and skin healthy.
What are the real benefits of biotin?
Although there is a lot of talk about biotin, there are things that have been scientifically proven as well as things that are still in the research stage. Let's look at those separately.
Help in controlling diabetes?
Some studies have shown that biotin supplements may help lower blood sugar, cholesterol, and blood fat levels in some people with diabetes. However, they do not appear to have a significant effect on insulin levels. B vitamins may also be important for conditions such as neuropathy caused by diabetes. However, more research is needed on this.
Biotin for hair growth
Many people use biotin in the hope of long, healthy hair. Here's something we need to understand clearly. Research shows that biotin supplements can be beneficial for people with a biotin deficiency or a condition that causes hair loss, such as alopecia.
However, there is not yet enough scientific evidence to say that biotin helps grow hair in a healthy person without any deficiencies.
Strengthening of nails
It's the same story with hair. Unless you have a biotin deficiency or a condition that affects your nails, there's not enough evidence to say that taking biotin alone will strengthen your nails.
For skin health
Researchers have found that biotin deficiency is linked to dermatitis, acne scars, and other skin problems. However, research is still ongoing into the effects of biotin supplements on healthy skin.
Importance during pregnancy
Biotin is essential for a healthy pregnancy. Some studies suggest that up to one-third of pregnant women may have a mild biotin deficiency. Therefore, it is important to eat foods rich in biotin during pregnancy. If you are taking a supplement, be sure to talk to your doctor and follow their instructions.
How do you get biotin?
We can get biotin in two ways. One is through food, and the other is through supplements.
The average adult needs about 30 micrograms (mcg) of biotin per day. For a breastfeeding mother, it is about 35 micrograms. If you think you are not getting enough biotin from your diet, be sure to talk to your doctor before starting a supplement.
| Food type | Biotin amount (approximate) |
|---|---|
| Beef liver - 85 grams cooked | 30.8 micrograms |
| Eggs (especially yolks) - 1 large cooked egg | 10 micrograms |
| Salmon - 85 grams cooked | 5 micrograms |
| Pork chops - 85 grams cooked | 3.8 micrograms |
| Sunflower seeds - 1/4 cup | 2.6 micrograms |
| Sweet potatoes - 1/2 cup cooked | 2.4 micrograms |
| Almonds - 1/4 cup roasted | 1.5 micrograms |
| Mushrooms - 100 grams | 11.1 micrograms |
What is biotin deficiency?
First of all, it is very unlikely that someone who eats a healthy, balanced diet will develop a biotin deficiency. This is a very rare condition. However, if a deficiency does occur, the symptoms usually appear gradually.
The main symptoms are:
- Hair loss (Alopecia)
- Red rash around the eyes, nose, mouth, and genital area
- Brittle nails
- Depression
- Extreme fatigue and lethargy (lethargy)
- Seeing things that are not there or hearing things that are not there (Hallucinations)
- Numbness in the limbs
- Seizures
Are there any side effects of biotin?
Biotin is a water-soluble vitamin. This means that if our body has more than it needs, it will be excreted in the urine. It is not stored in the body like fat-soluble vitamins. Therefore, research suggests that there is no significant risk even if taken in large doses.
But, there is a very important thing we must know here.
If you take biotin supplements, it may cause some of your blood tests (lab tests) to show false results. For example, it can affect thyroid hormone tests and some tests used to detect heart disease.
This can lead to misdiagnoses and even unnecessary treatments. Therefore, it is very important to inform your doctor about any supplements or vitamins you are taking.
Take-Home Message
- Biotin (vitamin B7) is a B vitamin that helps convert the food we eat into energy.
- Biotin deficiency is very rare in someone who eats a healthy, balanced diet.
- Biotin is only useful for hair loss and brittle nails if you have a biotin deficiency. There is little evidence that biotin has a significant effect on healthy people.
- You can get biotin naturally from foods like eggs, liver, salmon, nuts, and sweet potatoes.
- Most importantly: Be sure to tell your doctor before starting or if you are currently taking a biotin supplement, as it can affect some blood test results.
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