When it comes to maintaining our appearance and feeling good, we’ve often been told that our diet plays a significant role. A balanced diet is key for clear skin, shiny hair, and strong nails.
Despite adhering to diets and consuming the right foods, sometimes we might need an extra push to achieve our desired results. In some instances, we might even contemplate supplementing a healthy diet with over-the-counter medications or topical treatments.
Biotin, a popular ingredient in products designed to enhance our skin, hair, and nails, is one such supplement. This over-the-counter vitamin is found in everything from supplement tablets to vitamin-enriched shampoos.
But what exactly is it, and do we really need to take additional amounts of it to improve our looks?
Let’s delve into everything you need to know about this popular supplement…
What is Biotin?
Often referred to as Vitamin H or B7, Biotin is a water-soluble B-complex vitamin that aids the body in metabolising carbohydrates, fats, and amino acids, which are crucial as protein building blocks, according to Women’s Health.
Does Biotin really work?
While some individuals swear by Biotin supplements for enhancing hair thickness, skin clarity, and nail health, there’s no definitive scientific proof to back up the vitamin’s effectiveness. The NHS itself asserts that a balanced diet should provide most people with all the biotin they need for optimal health, with eggs, milk, and bananas being top sources of the vitamin, reports Gloucestershire Live.
However, Harvard has noted that a handful of small studies have hinted at potential health improvements from supplements, but these findings are not deemed conclusive.
So, what could be the possible benefits of taking biotin?
Biotin is a crucial vitamin for our health, and when paired with iron, zinc, and vitamin C, it aids in healthy hair growth and maintaining scalp health. Therefore, if you’re biotin-deficient, supplementing to restore your levels might result in thicker hair, and improved skin and nails.
What does biotin deficiency entail?
Biotin deficiency is uncommon, as most people get enough vitamin B7 from a well-rounded diet. However, certain individuals are more prone to a biotin deficiency, including pregnant or breastfeeding women, those with inflammatory bowel disease, heavy drinkers, or those on specific anticonvulsant medications for seizure disorders like epilepsy.
Biotinidase deficiency, a rare genetic disorder that prevents the body from recycling and utilising Biotin naturally, can also cause this condition.
Signs of biotin deficiency include hair loss, brittle nails, fatigue, and flaky skin.
Wondering which foods are rich in biotin?
For those looking to increase their biotin intake, there’s a plethora of tasty options available. Foods high in this vitamin include peanut butter, avocado, egg yolks, and salmon.
Sunflower seeds, broccoli, and sweet potatoes also contain smaller amounts of biotin.
Vegans may find it more challenging to get enough biotin, as plant-based foods generally have lower levels than animal products. However, tempeh, soya beans, mushrooms, and oatmeal are all excellent choices for maintaining healthy levels.
Are there any side effects from taking biotin supplements?
According to the NHS, most biotin supplements are safe and free of side effects when taken at the recommended dosage of 0.9mg or less per day.
However, it’s worth noting that extra biotin can sometimes affect blood test results, especially those measuring thyroid-stimulating hormone (TSH) and vitamin D. Therefore, it’s crucial to inform your doctor before any tests to prevent inaccurate readings.