If you never heard of biotin or Vitamin H, it’s time to get to know this very powerful and essential vitamin. Biotin is a vitamin that belongs to the B vitamin family that helps your body with a variety of essential processes. These processes include converting food to energy, maintaining brain function, and more. Its an important cofactor in many other metabolic processes like metabolic enzymes, fatty acid synthesis, gluconeogenesis, and more.
Over the last decade, biotin has grown in popularity as a hair and nail growth supplement, with brands promising life-changing benefits from the supplement.
What Is Biotin?
Biotin, sometimes referred to as Vitamin H, is part of the B vitamin family that helps your body in converting food into energy. The word “Biotin” comes from the Greek word “biotos.” This means “life” or “sustenance,” which is exactly what Biotin brings us. Literally, Biotin, together with other B vitamins, is essential in keeping our health – and eventually, our life – intact by sustaining different parts of our body such as eyes, skin, hair, brain (nervous system), heart, liver, etc.6 Benefits of Biotin
Biotin Supplement Benefits
There are a variety of benefits to adding biotin to your diet, but here are six scientifically proven benefits the vitamin can have on your body.
1) Biotin Improves Your Skin
People with a Biotin, or Vitamin H, deficiency tend to have significant problems with the health of their skin, both with its outer appearance and inner condition. One of the most common issues they will face is having dry and itchy skin. If left untreated, it can lead to more serious skin conditions such as psoriasis. It’s important to take care of your skin – both in and out, otherwise, it will lead to major skin problems.
With many skin conditions and skin problems, a Vitamin H or biotin supplement can help fix the problem by improving your skin, both in and out, helping you become more comfortable in your body.
To address a Vitamin H deficiency, it is important you get as much Vitamin H as you can from your supplements and ointments. Normally, skin and hair products may include Vitamin H, but the problem is, you usually won’t absorb the Vitamin H it offers. To best absorb Vitamin H or biotin, you should take a supplement.
2) Biotin Is Good For Hair
If you find yourself losing hair or having trouble growing hair, Biotin is a great supplement to try out.
Biotin can be found in most hair supplements, such as Hum Hair Sweet Hair and Nutrafol. When it comes to your hair’s health, one of the main benefits of biotin is that it stimulates hair growth. This causes your hair to thicken and even make it even shinier. Another main benefit of biotin is that it can sustain your hair’s health while it simultaneously grows quickly. If you have a problem with your hair, or you are afraid of losing, Biotin should be part of your supplement regime.
Now, if you have a healthy digestive system, and if you eat a healthy diet – Biotin can be found in some of the common foods we eat – allowing you to absorb biotin in your diet. If you don’t have a healthy digestive system, your body may have a hard time getting and absorbing all the vitamins you get from the foods you eat.
For instance, if you are diagnosed with malabsorption such as celiac disease and leaky gut syndrome, you will need to take in more vitamins to absorb enough vitamins you need. In this case, biotin supplements will help you get the right amount of biotin so they can get to your hair – among other parts of your body that they can improve.
It is important to note, though, that biotin may or may not prevent hair loss on your part. It ranges from the body to body, but it definitely helps to try. Nevertheless, because of its superior benefits for the overall health of your hair, it will not hurt if you add biotin or Vitamin H to your diet or supplement regime.
3) Biotin Strengthens Your Nails
Aside from strengthening your skin and hair, Biotin is also capable of strengthening your nails. In one study, around 91% of the participants experienced an overall improvement in their nail strength and health after taking a biotin supplement. In other studies, taking a Biotin supplement was shown to thicken nails by around 25%, thus decreasing the risk of breakage and nail splitting.
Taking moderately high doses of Biotin has also been shown to improve nail health and strength at a significant rate. So, if you think your nails could use strengthening, invest in a Biotin supplement, chances are it will help significantly.
4) Biotin Helps Rebuild Tissues And Helps In Cell Growth
If you have a deficiency of B vitamins, you may consequently have trouble rebuilding your muscles and tissues. Your muscles and tissues will not recover by themselves; they need the aid of B vitamins, such as Vitamin B12, to be able to rebuild themselves.
Among other vitamins, Biotin is one of the main components needed for building your muscle strength and tissues after working out. Biotin is also good for fighting any inflammations in your joints and muscles. If you suffer from joint and muscle pain, adding biotin to your supplement may help decrease the pain and overall inflammation.
Aside from rebuilding your muscles and tissues, biotin is also shown to help in cell growth – which is very beneficial for your overall health.
How does this work? Biotin helps in regulating the formation of DNA. It ensures that each cell will work properly and that it will replicate properly.
5) Biotin Lowers Your Cholesterol
High levels of LDL (bad cholesterol) are very terrible and unhealthy for your body. It is one of the main causes of heart attacks, strokes, and other major diseases. If you have high LDL levels, Biotin can help you lower them within a reasonable range.
While Biotin can lower your bad cholesterol, it can, at the same time, also increase the levels of HDL or good cholesterol in your body.
Lastly, Biotin and other B vitamins are very vital in reducing the inflammation and plaque buildup in your arteries – which otherwise, will be very harmful to your heart. If you are struggling with heart problems, or are concerned about facing it, getting a healthy dose of biotin will be great for you, but you should consult your doctor first.
6) Biotin Benefits Mental Health
Biotin, along with other B vitamins, assists in keeping your brain in check, helping cognitive functions like mood, memory, thinking, and keeping a positive outlook in life.
Biotin and B vitamins are also shown to protect your brain from neurodegenerative disorders such as Alzheimer’s disease and dementia.
Different Forms Of Biotin
While you can take Biotin in supplement form, you can also get a large amount in various common food sources. Some examples of food sources of Biotin include:
- Sweet potato
If your body cannot properly absorb the vitamins and minerals you get from food, you can also add biotin supplements to make sure that you absorb the proper amount.
You can also get Biotin through skin and hair products, but you won’t get much compared to a healthy diet or through supplements.
Does Biotin Really Work?
Yes, it works! Biotin, being a part of the B vitamins, not only does really work but is essential for our overall health. It impacts consumers differently, as it can fill the gap in their nutrition.
For some users, they might see an increase or support in their mental health, while others will see more physical changes like hair and nail growth.
Is Biotin Right For Me?
Biotin is a relatively safe and versatile supplement. If you are experiencing hair loss, muscle weakening, inflammation, or depressive mood swings, it might be time to try out a Biotin supplement. Biotin is an essential vitamin, so you need to take it on a regular basis, either through supplements or a healthy diet, in order to see the positive benefits.
Some of these benefits can include decreased inflammation, increased nail or hair growth, lowered cholesterol, and more.
Best Biotin Supplements
While there are a variety of ways to take Biotin, there are a few different methods including capsule form, gummy form, and a B-complex blend. Here are four of the best Biotin products on the market.
Nature’s Bounty Biotin 5,000 mcg at Amazon ($14)
This Biotin supplement is the best bang for your buck. It’s inexpensive, but still a great source of Biotin. You can buy it straight from Nature’s Bounty, but can also purchase it on Amazon Prime.
Vitamin Code Raw B-Complex ($18)
This Biotin supplement is a mix of B-vitamins, making it a great supplement for anyone who is lacking B-vitamins overall. This supplement is also unique as it is made with 23 organic fruits and vegetables, probiotics, and enzymes, all great for your body.
Vitafusion Extra Strength Biotin Gummies ($40)
If you are not a fan of swallowing pills these chewable Biotin gummies are perfect for you. They’re easy to digest, taste great, and still contain all the benefits of a regular Biotin capsule.
Sports Research Biotin ($15)
This Biotin comes from Sports Research and is made with coconut oil. It’s quite inexpensive and does not include any soy nor any fillers, like many products on the supplement market.
Can I Stack Biotin With Other Supplements?
Biotin is a versatile and easy supplement to take. It’s easily absorbed and does not disrupt any metabolic processes, but instead aids in them.
There are no known negative interactions between Biotin and other supplements, medicines, or herbs, but you should still consult your doctor before taking it.
Biotin is a great supplement to add to your daily diet. Whether you get it from your food, in capsule form, or use it as a serum, it’s a great way to address any underlying health issues you might have. If you don’t see any changes after consistently supplementing with Biotin, either consult a doctor, dietician, or find a new supplement to take instead!