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Biotin acts as a coenzyme in the body that is needed for the metabolism of fatty acids, amino acids and glucose. This means that when we eat foods that contain fat, proteins and carbohydrates, biotin – also called vitamin B7 – must be present to convert and use these nutrients. Our bodies then get the energy it needs to perform physical activities, for proper psychological functioning and for growth.
Biotin contributes to a young and attractive appearance because this vitamin plays an important role in maintaining healthy hair, nails and skin . In fact, biotin is sometimes nicknamed vitamin H, derived from the German words “Haar och Haut,” meaning “hair and skin.”
But does biotin work to increase hair growth? Thinner hair is a symptom linked to biotin deficiency. Vitamin B7/Biotin often appears in the ingredients list of beauty products for hair and skin, although it is not absorbed very well through the skin. Some research suggests that you get the most of biotin's benefits if the vitamin is consumed through food or via dietary supplements.
So what are the best sources to get biotin through the diet? Foods such as meat, eggs, avocados, cauliflower, berries, fish, legumes and mushrooms.
Biotin, or vitamin B7, is a water-soluble vitamin that is part of the vitamin B complex – a group of essential nutrients needed for healthy metabolic, nervous and digestive, and cardiovascular functions.
A vitamin B7/biotin deficiency is rare in countries where people generally consume enough calories and a varied diet.
Products containing biotin are a trend among consumers who want longer, healthier hair and nails. If you want to take a biotin supplement for this purpose or for other health improvements, you have several options, such as: dietary supplements with biotin, dietary supplements that contain biotin along with other B vitamins, skin care serums and lotions that contain biotin, and hair care products that contain biotin.
Vitamin B7/biotin is available as part of vitamin B complex supplements, which include a complete spectrum of all B vitamins:
Together, the B vitamin complex supports activity in the body's metabolism, brain functions, nerve signaling and many other important daily functions. The B vitamins also work with each other, so taking a vitamin B complex is always the best way to ensure you get the best possible results.
Biotin is found in the Collagen skin & hair complex, which is a dietary supplement specially developed for hair and skin. The dietary supplement contains marine collagen together with biotin and other nutrients that are important for strengthening hair and keeping your skin healthy and fresh.
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 .
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:
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.
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.
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.
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.
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:
