Does biotin help hair grow?

There is some evidence to suggest that biotin may be helpful, although research focused on biotin for hair health and skin regeneration is limited and somewhat lacking. We know that biotin helps build proteins needed to maintain youthful hair and skin, including the protein keratin .

What benefits does biotin have for the body?

Biotin/vitamin B7 supports a healthy metabolism.

Biotin regulates gene expression that is critical for carrying out the functions of metabolism. Vitamin B7, along with other B vitamins, is needed to convert the food you eat into usable energy that supports a healthy metabolism. Vitamin B7 does this in several ways:

• Biotin converts glucose from carbohydrates and sugar sources into usable "fuel" which is the body's preferred source of energy.
• The vitamin helps the body use amino acids from proteins to perform several body functions.
• Biotin activates fatty acids from fatty foods such as oils or fat from animals.
• Without enough vitamin B7 in the body, symptoms such as a slow metabolism can manifest as low energy levels, fatigue, weight gain, digestive problems, possible development of diabetes, appetite changes, low mood and more.
• Only when the body can use nutrients from food for energy will normal, healthy metabolic activity take place. Vitamin B7 also improves metabolism and utilization of glucose, which provides some protection against insulin resistance, type 2 diabetes.

Can biotin balance blood sugar?

Vitamin B7/biotin, especially when combined with chromium, has been shown to help lower blood sugar in people with diabetes. Biotin benefits blood sugar levels by facilitating the activity of insulin, which is the crucial hormone required to return blood sugar to a balanced state. Better insulin response helps reduce large imbalances in blood sugar levels, which can lead to type 2 diabetes, weight gain and various forms of metabolic syndrome.

Biotin reduces the expression of enzymes that stimulate glucose production in the liver, therefore less sugar is released into the bloodstream. For this reason, vitamin B7 deficiency has been linked to impaired glucose tolerance and reduced utilization of glucose, which are risk factors for diabetes. Vitamin B7 can also help reduce the symptoms of existing cases of diabetes, including nerve pain.

Are biotin supplements good for skin, hair and nails?

Vitamin B7 is needed for healthy skin, hair and nails, so when someone experiences a vitamin B7 deficiency, the symptoms can appear as thin and brittle hair, or as dry and irritated skin. Eating foods rich in biotin can help reverse ev. lack of the vitamin and support the production of proteins and enzymes needed for hair growth.

Biotin has been shown to help reduce hair loss in adults and improve protein synthesis and the 'infrastructure' of the protein keratin, which is a protein that makes up hair, skin and nails. Research also shows that a lack of other nutrients, such as zinc, selenium and iron, can also cause thinning hair, not to mention that many health conditions such as hormonal imbalance/endocrine disorders can be another cause.

Something important to note is that although biotin is included in many cosmetic face creams, hair wraps and other beauty products, it appears to be much more effective when ingested and works from the inside out, rather than applied topically and works from the outside in.

Is biotin important for muscles?

Biotin's benefits include aiding the growth and maintenance of body tissues, including helping to repair and build muscle. When tissue or muscle breaks down, vitamin B7 helps rebuild the strength of muscle and tissue leading to growth.

B vitamins also help reduce inflammation that can lead to muscle or joint pain, pain or movement problems.

What can cause biotin deficiency?

• Pregnancy
• Long-term use of certain medications, eg long-term intake of antibiotics
• A high alcohol intake
• A high consumption of raw egg whites
• Smoking
• Problems with the absorption of nutrients in the intestines, or serious digestive disorders such as Crohn's disease, celiac disease or leaky gut syndrome.

Which foods are high in biotin (vitamin B7)?

There are actually eight different forms of biotin, but only one occurs naturally – the type found in foods. This type is called "D-biotin" and is believed to be the only type that has full vitamin capacity. This is another example of why it is always best to get your vitamins and minerals from food whenever possible, as they contain nutrients just as nature made them for the body to use optimally.

In 2004, when researchers examined 51 different foods to identify how much biotin was available, they found a wide range of varying biotin levels in each food. For these reasons, authorities do not list the amount of biotin found in common foods. However, according to studies, the foods below were some of the highest tested for biotin levels, although the amount of biotin for each food still varies quite a bit.

FOODS THAT ARE RICH IN BIOTIN

• Liver
• Egg
• Salmon
• Cheese
• Avocado
• Raspberry
• Cauliflower
• Whole wheat bread

In addition, other berries, mushrooms and other types of fish are considered good sources of biotin .

Interestingly, vitamin B7 is found only in the egg yolk and not at all in the egg white. Some reports have shown that those who remove the yolk not only miss out on B vitamins when they only eat the egg white, but that the egg white actually has the ability to deplete the effects of the B vitamins – possibly even creating a vitamin B7 deficiency, if eaten raw.

Biotin has the following approved health claims . Biotin contributes to:

• to maintain normal skin
• to maintain normal mucous membranes
• to maintain normal hair
• normal psychological functioning
• normal metabolism of macronutrients
• that the nervous system functions normally
• normal energy turnover