Biotin is good and important for our health. As a member of the B complex vitamin family, vitamin X is better known as biotin or vitamin B7.In fact, biotin has been given the nickname “Vitamin X”, in the German words Haar and Haut, meaning hair and skin.
Biotin is a common ingredient in skin and hair care products, although it is not considered to be well absorbed through the skin, it should be taken orally for all the positive effects to occur.
Vitamin Biotin is soluble in water, which means that if the body does not use it, it is eliminated in the urine.
Unlike other vitamins, which the body takes from food, this vitamin is synthesized with the help of bacteria found in the colon.
Because the body needs small amounts of this vitamin and because it is present in many foods, and the body is able to produce it on its own, it is very rare to find a deficiency of vitamin B7 in the body.
Main benefits of vitamin B7
Biotin ensures proper cell growth
It helps in the process of synthesis of DNA, RNA as well as nucleic acid. This vitamin is especially important for cells because it is necessary for proper growth and regeneration.
It is one of the growth promoters. Vitamin B7 is essential for the metabolism of fats, proteins, and carbohydrates.
It is necessary for the production of fatty acids. It is especially important for the growth of cells throughout the body.
When immunity declines, whether congenital or acquired, vitamin B7 deficiency is always found. Vitamin B7 deficiency results in a decrease in the number of antibody-producing plasma cells.
Biotin helps maintain an adequate blood sugar level. People with diabetes benefit from this vitamin because it stimulates the body’s response to insulin.
Believe it or not, the vitamin biotin helps our hair to not be white, to be stronger, and not to fall out.
Helps make our nails stronger and less brittle, and the skin healthy and supple.
Vitamin B7 is often found in many cosmetics for skincare and treatment.
Biotin is also a nutrient that helps us maintain a youthful and attractive appearance.
Vitamin biotin can reduce the symptoms of depression, and also helps reduce pain.
Absorption of vitamin B7 is helped by:
vitamins B5, B11, B12, B-complex, vitamin C, and sulfur.
The absorption of vitamin B7 is inhibited by coffee, alcohol, and some drugs (antibiotics).
Maintains a healthy metabolism
Vitamin B7, along with other B vitamins, is needed to convert the food we eat into useful energy necessary for a healthy metabolism.
Vitamin B7 does this in several ways: it converts glucose from carbohydrates and sugar sources into usable “fuel”.
It helps the body use amino acids from proteins to perform a variety of bodily functions and activates fatty acids from fatty foods such as oils and animal fats, fats.
This vitamin is also necessary for the proper growth of the fetus. It is also possible that vitamin B7 may be helpful in treating diabetes.
Studies conducted by the Alpha Therapy Center have shown that combination treatment with chromium picolinate and vitamin B7 improves glucose metabolism in patients with type 2 diabetes.
High doses of biotin have also been shown to be useful in treating peripheral neuropathy, one of the symptoms of diabetes.
For thick hair, beautiful skin, strong nails
Many people take biotin supplements to improve the health and appearance of their hair, skin, and nails.
Although further research is needed on well-being in this area. All indications are that vitamin B7 can indeed be effective in improving skin, hair, and nails.
A study conducted by the Ablon Institute for Skin Research and the University of California found that taking biotin leads to significant hair growth.
Especially for women with a temporary problem with hair loss.
And some scientists believe that there are indications that biotin may be useful in treating skin rashes in young babies.
And many beauticians, dermatologists, and nutritionists believe that biotin is extremely important for hair, skin, and nails.
According to them, low levels of this vitamin in the body can lead to hair loss and brittle nails.
There is also some evidence that biotin-containing supplements can prevent hair loss, especially in people who are deficient in that vitamin in the body.
Vitamin B7 protects the brain and heart
Vitamin B7 is beneficial for the health of the nervous system thanks to its important role in nerve signals and the neurotransmitter.
All of the B vitamins together help maintain memory function and protect against age-related cognitive declines. Such as neurodegenerative diseases such as Alzheimer’s disease or dementia.
Vitamin B7 and chromium in combination can improve and lower blood cholesterol levels.
Studies have shown that biotin increases levels of good or HDL cholesterol and helps lower bad or LDL cholesterol.
This is especially true for diabetics who are prone to high cholesterol.
In addition, it should be noted that biotin is important for the proper functioning of the thyroid gland and adrenal glands.
Because its deficiency in the body can result in complications in the thyroid gland and adrenal glands.
These complications are usually accompanied by symptoms such as fatigue, weight gain or weight loss, insomnia, and many others.
Vitamin biotin builds and regenerates muscles
Vitamin B7 helps to develop and maintain the good health of body tissue and to build and rebuild muscles.
When tissue or muscle breakdown occurs, vitamin B7 (including other B vitamins) helps to grow muscle and repair damage.
Biotin also helps reduce inflammation, which can result in helping in muscle and joint pain or difficulty moving.
Perhaps most seriously, a deficiency of this vitamin can lead to stunted growth and result in abnormal development of the fetus and children.
Therefore, it is very important to get enough vitamin B7 during pregnancy.
Hair and nail repair with biotin
Biotin is important for its role in the formation of keratin, the main ingredient in maintaining healthy nails and hair.
There is scientific evidence that biotin deficiency leads to hair loss, severe hair damage, and broken nails.
In 2017, an article was published in the scientific journal Disorders of skin appendages. Which presented the results of previous studies on the effect of biotin on hair and nail growth.
18 cases of positive changes in hair and nails have been reported after biotin supplementation.
In all 18 cases, biotin was taken as a dietary supplement for symptoms such as thinning hair and slow nail growth.
However, some studies show that the effect of biotin is still limited.
In cases such as acquired and inherited causes of biotin deficiency, biotin supplementation in brittle nails, and brittle hair shows no effect.
Improves the appearance of the skin
The most common signs that the body is deficient in biotin (vitamin B7) are skin problems: skin peeling, rash, acne, psoriasis, dermatitis, and itching.
In general, all B vitamins, including B7, play a key role in the functioning of the nervous system, the function of hormones, and the maintenance of youthful and beautiful skin.
It is interesting to note that the role of biotin in skin health is closely related to the effect that zinc has.
In 2019, a study was performed on mice at Yamanashi University School of Medicine (Japan). This study showed that a lack of biotin in the body manifests itself very similarly to a lack of zinc.
The way in which these two defects in the body are related is not known. However, it was concluded that a lack of biotin in the body leads to a lack of zinc.
Biotin supports metabolism
Biotin acts as a coenzyme in the body that is needed to break down fatty acids, amino acids, and glucose.
This means that when we consume foods that are a source of fat, protein, and carbohydrates, there must be the presence of biotin, which then converts it and uses it for physical energy, physical activity, and proper psychological functioning.
Biotin lowers cholesterol
Recent studies have shown that biotin can help lower LDL (“bad”) cholesterol levels.
This is important because LDL cholesterol if it is high can lead to heart attack and various heart diseases.
Regulation of blood sugar
Biotin in combination with chromium lowers blood glucose levels.
A study conducted at the Corpus Christi Alpha Center in Texas in the United States. The study showed that the combination of chromium and biotin can improve glycemic control in overweight people, ie people with type 2 diabetes.
Does biotin help hair growth?
As we already know, keratin is the main protein in hair, nails, and skin. It is an indisputable fact that a sufficient amount of biotin improves the presence of keratin in the body.
A small number of studies have shown that an increased presence of biotin can increase hair growth.
In 2015, a study was conducted on a group of women who had a problem with hair loss.
One group of women was given an oral biotin supplement, while the other group received placebo tablets. They used these tablets 2 times a day for exactly 90 days.
Detailed pictures of their scalp problems were certainly taken before and after the examination.
The results showed that those women who used biotin had better hair growth than those who used placebo tablets.
Main sources of vitamin B7
Vitamin B7 is found in meat, also especially in the liver and kidneys, in dairy products (milk, cheese, butter), egg yolk.
In fruits, biotin is found in bananas, strawberries, avocados, watermelons, grapefruits, and grapes.
In vegetables, vitamin B7 is found in mushrooms, peas, brewer’s yeast, wheat germ, nuts, beans. As well as peanuts and foods high in omega-3 fatty acids, such as salmon, tuna, mackerel, and herring.
Daily intake of biotin
According to the USDA, because biotin is seldom deficient in the body, it is not recommended as a dietary supplement.
B7 daily requirement varies based on gender and age. Experts recommend that every person over the age of 10 should take 30-100 mg per day.
For younger children, of course, this intake is even lower depending on age. Office of Dietary Supplements recommends the biotin intake of pregnant women is 300 micrograms.
Also recommends Breastfeeding mothers need more vitamin B7 and the recommended daily dose is 350 micrograms.
Symptoms of vitamin B7 deficiency
As mentioned, cases of deficiency of this vitamin in the body are very rare. Biotin deficiency is a rare occurrence in developed countries where people get enough food and calories into the body.
But that does not mean that they do not occur sometimes. Vitamin B7 deficiency can occur in people who have been on long-term antibiotic therapy or have been on a long-term infusion.
People who have been taking certain antiepileptics for a long time, have been on antibiotic therapy for a long time, or suffer from poor intestinal absorption or serious illnesses such as celiac disease or Crohn’s disease are at increased risk for biotin deficiency.
Several symptoms may indicate a lack of vitamin B7 in the body. Some of these symptoms are the following: loss of appetite, nausea, muscle aches, fatigue. To not forget symptoms like depression, anorexia, anemia, dermatitis, and eczema of the face and body, hair loss, and others.
It is easy to find in food
There are as many as eight different forms of vitamin B7, but only one of them occurs by nature and that is the one present in the food.
This form is called D-biotin and is considered the only form that has all the properties of a vitamin.
This only confirms the fact that vitamins and minerals are always best taken into the body through food.
In a 2004 study, researchers examined 51 different foods to find out how much biotin was available in them and found that there was a wide range of different amounts of biotin within each food.
Despite this, it can be said that liver, egg yolk, yeast, salmon, cheese, avocado, cauliflower, and whole grains are the most common with biotin. But it is also found in oils, other dairy products, carrots, bananas, hazelnuts, and soy flour.
B7 against multiple sclerosis
In addition to the effect on the immune system, many studies have shown a positive effect of high doses of biotin in people with multiple sclerosis.
Researchers from the Minneapolis Neurology Clinic in 2017 conducted a study of 43 patients with progressive multiple sclerosis.
The aim of the study was to investigate the efficacy and side effects of high doses of biotin in patients with multiple sclerosis.43 patients who received a daily dose of 300 mg biotin.
The condition of patients is monitored by magnetic resonance imaging before the start of biotin consumption. And one year after and through blood samples every three months.
Despite the positive effect on reducing the development of multiple sclerosis, the results showed that high doses of biotin did not pose a danger.
In addition to all of the above, it is believed that the greatest effect of biotin is observed in maintaining a youthful appearance, health of hair, skin, and nails.
