10 Benefits of Biotin
Biotin, also known as vitamin B7, is a powerhouse vitamin that helps reinforce wellness in various areas of the body. It's long been known to contribute to healthy nails, hair and skin.
To get all of the best effects from biotin, it's a good idea to eat a well-balanced diet, and if the diet doesn't provide enough, choose supplements. Some multivitamins have plenty of this vitamin, while standalone products are also available. Whichever method of delivery a person might choose, the benefits of biotin may make it worth including in a solid vitamin regimen.
Turns Carbohydrates Into Energy
One of the most important benefits of biotin is its ability to break down carbohydrates, turning them into much-needed energy for the body.1‘Biotin.’ National Institutes of Health, https://ods.od.nih.gov/factsheets/Biotin-Consumer This is essential because it gives energy when the body needs it most. The more efficient this process, the more the body may get what it needs from healthy foods loaded with biotin.
While biotin can break down carbohydrates for energy purposes, it helps when the carbs in question are healthy ones. Complex carbohydrates, such as whole grains and sweet potatoes, are ideal for this purpose.
Aids Enzymes in Breaking Down Fat
Biotin is also efficient at helping the enzymes in the body break down fat molecules.2‘Biotin - Vitamin B7.’ Harvard T.H. Chan School of Public Health, 2021, https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7 However, this doesn't mean that an individual can ingest fatty foods and then let the biotin act as a clean-up crew.
Biotin simply helps the body process some of the fat ingested. It can't eradicate the fat from unhealthy foods, so it's best to avoid using biotin supplements as a replacement for a healthy diet.
Regulates Cell Signals
Biotin helps regulate cell signals in the body.2‘Biotin - Vitamin B7.’ Harvard T.H. Chan School of Public Health, 2021, https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7 This process ensures gene regulation and promotes healthy cell activity. While this is one of the lesser-known benefits of biotin, it's just as significant as the others.
The ability to help regulate cells means that biotin may contribute to the proper maintenance of the body's overall systems. It may also contribute to effective immune responses to help the body fight off illness.
Promotes General Wellness
Because biotin helps regulate important systems in the body and acts as a conduit for energy from food, it helps promote general wellness.
For example, paying attention to vitamin levels in the body can help with the process of monitoring deficiencies before they can cause adverse impacts on health. This contributes to a general focus on wellness, which helps individuals to make healthier decisions where food and exercise are concerned.
Contributes to Good Nutrition
As an essential micronutrient, biotin contributes to good nutrition by offering plenty of great options for healthy eating for individuals who are trying to work more of this vitamin into their diets.
Foods rich in biotin include organ meats, fish, nuts, eggs, seeds and nuts.1‘Biotin.’ National Institutes of Health, https://ods.od.nih.gov/factsheets/Biotin-Consumer Vegetables, such as sweet potatoes, spinach and broccoli are also high in biotin.1‘Biotin.’ National Institutes of Health, https://ods.od.nih.gov/factsheets/Biotin-Consumer Other foods that are a good source of biotin are pork and avocado.2‘Biotin - Vitamin B7.’ Harvard T.H. Chan School of Public Health, 2021, https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7
Rounds Out a Healthy Vitamin Regimen
Biotin rounds out a healthy vitamin regimen. Those taking a daily multivitamin might not need to add specific vitamins to the mix. It's best to check the vitamin levels in the multivitamin formula to determine how much of each is included.
However, for those taking specific supplements for general wellness, biotin can round out a healthy regimen for good health. Just make sure not to exceed recommended amounts and talk to your physician if you have questions.
Strengthens Nails
While research is ongoing for this benefit, a few studies suggest that biotin supplements may contribute to stronger nails and hair.1‘Biotin.’ National Institutes of Health, https://ods.od.nih.gov/factsheets/Biotin-Consumer This is a common benefit touted by many hair and nail products.
More research is necessary to conclusively make this determination and offer specific recommendations for those struggling with thin, brittle nails. However, these early study results are encouraging for those who need a little extra help in growing stronger nails.
Helps With Protein Breakdown in the Body
In addition to breaking down carbs for energy purposes, biotin can also help break down proteins in the body.2‘Biotin - Vitamin B7.’ Harvard T.H. Chan School of Public Health, 2021, https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7 Breaking down proteins helps the body source food for energy. It's also another way that biotin promotes sound nutritional decisions and wellness habits.
The more efficient the body becomes at deriving beneficial elements from food, the more it may benefit in the form of higher energy stores and general good health.
May Help With Skin Rashes in Infants
A great deal of research is being conducted into the ways biotin may help with certain health conditions. One early round of studies indicated that it may be a beneficial option in managing skin rashes in infants.1‘Biotin.’ National Institutes of Health, https://ods.od.nih.gov/factsheets/Biotin-Consumer
More research is necessary to make conclusive recommendations for new parents looking for natural remedies for skin rashes on their little ones, but biotin shows promising early results as a possible remedy.
Biotin Is Water-Soluble
Another biotin benefit is its water solubility.2‘Biotin - Vitamin B7.’ Harvard T.H. Chan School of Public Health, 2021, https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7 Water-soluble vitamins are ideal supplements because they are easy for the body to fully absorb and they circulate around the body efficiently.
Like other water-soluble vitamins, biotin is absorbed directly into the bloodstream as it breaks down in foods or vitamin supplements. Because the body efficiently regulates water-soluble vitamins, it filters out the excess before it can cause any adverse health issues.
