Biotin is one of the most discussed dietary supplements on the market today because of all the amazing beauty and wellness benefits that it provides. However, just how scientifically supported are the claims made about biotin tablets, and what exactly can they do for you? In this guide, we will discuss everything there is to know about biotin and the effects it has.
Table of Contents
- What Is Biotin?
- Biotin Tablets Benefits
- Who Actually Needs Biotin Supplements?
- Biotin for Hair Growth: What the Evidence Shows
- Biotin for Skin and Nails
- How to Choose a Biotin Supplement
- Side Effects and Precautions
- Key Takeaways
- FAQs
What Is Biotin?
Biotin, also called vitamin B7, is a water-soluble vitamin B that is responsible for energy generation and the metabolic processes of fats, carbohydrates, and proteins. It is also an integral part of keratin synthesis - protein responsible for hair, skin, and nails' structure, thus making it such a crucial part of the beauty industry.
Biotin Tablets Benefits
- Supports keratin infrastructure. Keratin synthesis is a metabolic process in which biotin participates, hence being a structural component of hair, skin, and nails.
- May improve nail strength. Multiple studies have found that the use of biotin supplements helped increase nail thickness and reduced splitting after long-term use.
- Supports energy metabolism. Being vitamin B, biotin is responsible for food conversion into energy.
- May support hair thickness in case of deficiency. Biotin deficiencies lead to improvements in the thickness of hair when supplemented.
- Supports skin health. Biotin deficiencies can cause rashes and dryness in skin, thus providing proper functioning of the skin when adequate amount of biotin is provided.
Who Actually Needs Biotin Supplements?
This is where the misconceptions about biotin come up. Biotin deficiency is a very uncommon occurrence in people consuming varied diets, since biotin is widespread in food products. The following categories of people will most probably benefit from using biotin tablets:
- Those suffering from biotin deficiency
- Pregnant women, who may require increased biotin intake (medical guidance is recommended)
- People with certain genetic disorders that affect biotin metabolism
- People using anticonvulsants for prolonged periods of time, as they reduce biotin
- People with malabsorption conditions, such as Crohn's disease
If you are not experiencing any of the above, then chances are that you already receive enough biotin from your diet and there would be limited benefits from additional supplementation.
Biotin for Hair Growth: Scientific Proof
Most of the proof that biotin improves hair growth relates to people who had a confirmed deficiency of this compound. If you're healthy, chances are very low that biotin will boost hair growth. It's also good to remember that the vast majority of testimonials on the topic come from people whose biotin level was likely lower than normal. Therefore, don't have unrealistic expectations of biotin's effectiveness if you're healthy and have sufficient biotin in your body.
Benefits of Biotin for Skin and Nails
There are several small-scale studies confirming improved nail thickness and reduced brittleness after prolonged use of biotin supplements by people who lacked biotin. Biotin benefits for skin, as well as for hair, are mostly related to the deficiency of this nutrient, as biotin deficiency is a known, albeit rare, cause of various skin diseases such as dermatitis.
Choosing a Biotin Supplement
- Look at the dosage. Typically, doses of biotin in supplements vary from 2,500 to 10,000 mcg.
- Make sure there's third-party testing to ensure the label accuracy.
- Choose a formula that combines biotin with zinc, vitamin D, collagen and other compounds for hair.
- Don't use supplements with very high doses of biotin and exaggerated claims, as higher doses of biotin won't give better effects without a deficiency.
Biotin Side Effects and Safety
This nutrient is generally considered safe; however, there is one thing to remember when supplementing with biotin: taking high doses of biotin may skew the results of your lab tests. Specifically, biotin interference has been found in thyroid function tests and cardiac marker tests. Therefore, if you're supplementing with biotin, you must inform your physician about it before doing any blood test.
Conclusion
- Biotin plays its part in keratin production, thus contributing to healthy hair, skin, and nails.
- Scientific proof of the benefits of biotin for skin and hair is limited to people with deficiencies of this compound.
- The scientific evidence that biotin has a beneficial effect on nails is somewhat more substantial.
- Supplements containing very high doses of biotin may skew the results of certain lab tests.
