All your biotin questions, answered:<\/p>\n
What exactly is biotin?<\/p>\n
Biotin goes by two other names \u2014 vitamin B7 and vitamin H \u2014 and plays a role in the production of keratin, a protein essential for healthy skin, hair, and nails. It\u2019s a water-soluble vitamin, meaning it doesn\u2019t build up in your body; rather, you excrete the excess through urine.<\/p>\n
The recommended daily intake of biotin is 30 micrograms per day, according to the American National Institutes of Health<\/a> (NIH), and we naturally hit that mark through our diets \u2014 most healthy adults get about 35 to 70 mcg per day, Woodson says. Some biotin-rich foods include meat (and organ meats), fish, eggs, nuts, seeds, and sweet potatoes.<\/p>\n What are the benefits of biotin?<\/p>\n Benefits of biotin (vitamin B7)<\/p>\n Glucose: Biotin helps to process carbohydrates (glucose), fats, and proteins and convert them into energy for the body to use, says Marisa Garshick,<\/a> a dermatologist at MDCS Dermatology<\/a> in New York.Fatty acids: Biotin is necessary for the creation of fatty acids, which are essential for cell maintenance and energy storage, says Stacey Woodson,<\/a> a registered dietitian.Amino acids: Biotin helps deconstruct amino acids, a.k.a. the building blocks of proteins. Amino acids are repurposed to create energy or support other metabolic needs, says Woodson.<\/p>\n Benefits of biotin supplements<\/p>\n Hair growth: For people who have thinning hair because of a biotin deficiency, some studies<\/a> suggest that biotin supplementation can reduce hair loss and stimulate hair regrowth. \u201cMost people typically see significant improvements after consistent use for three months or longer,\u201d Woodson says.Nail and cuticle health: Supplementing with biotin may help strengthen weak nails, as some studies<\/a> show taking 2.5 mg per day can help with nail thickness. But the evidence isn\u2019t crystal clear. The studies out there on using biotin for brittle nails are very small, and the researchers didn\u2019t use placebo groups or check participants\u2019 initial levels of biotin.<\/p>\n What is the downside of taking biotin?<\/p>\n Some people report mild digestive symptoms, like an upset stomach, when taking biotin supplements. Yet even in high doses, there isn\u2019t any evidence that suggests biotin supplements are harmful or toxic, Woodson says. That\u2019s because biotin is water-soluble and the excess gets excreted through urine, so it doesn\u2019t build up in the body at toxic levels.<\/p>\n Still, you may not be in the clear, at least not on paper. Biotin may interfere with certain laboratory test results including thyroid and troponin levels (a marker used to detect heart attacks), according to the FDA<\/a>. If you\u2019re getting lab tests done, make sure to stop taking biotin beforehand and always remember to tell your doctor about all medications, including supplements (as well as multivitamins<\/a>), you\u2019re taking, Dr. Garshick says.<\/p>\n How much biotin should you take for hair growth?<\/p>\n Research<\/a> shows that taking 5,000 mcg (5 mg) of biotin daily may help treat hair loss caused by a biotin deficiency. But remember, a biotin deficiency is pretty rare. And there isn\u2019t much scientific evidence<\/a> that supports biotin supplementation significantly improving hair health for those of us without a biotin deficiency.<\/p>\n \u201cGenerally speaking, the only people who should absolutely be taking biotin supplements are those who are deficient, which is generally rare,\u201d Dr. Garshick says. \u201cThat said, although there isn\u2019t much clinical evidence, if people are looking to try something for their hair and nails, they can consider it and if they are noticing an improvement, it is fine to continue with it.\u201d<\/p>\n Meet our experts:<\/p>\n After something else? Shop the best hair masks for hair growth<\/a>, best shampoo<\/a>, and best hair growth products<\/a>.<\/p>\n This story originally appeared on GLAMOUR US<\/a>.<\/p>\n