Biotin, found mostly in food, is a water-soluble vitamin that sits within the ‘B family’ of vitamins, helping convert nutrients into energy.
Often we find enough of this vitamin in food. However, deficiencies can occur during pregnancy, through malnutrition, and as a side effect of certain medications.
What are some benefits of taking biotin?
Healthy hair, skin, and nails
Often, biotin deficiencies are diagnosed with the development of dry skin and hair loss. It is therefore thought that biotin can help to promote healthier and stronger hair, skin, and nails. [5]
Supporting energy release
Biotin can also help to support the breakdown of macronutrients (carbohydrates, protein, and fats), contributing towards energy release. [6]
Boosting brain function
Biotin can help to support brain function. The vitamin plays a role in the metabolism of glucose, with evidence suggesting that the brain is very sensitive to the delivery and metabolism of glucose.[7]
Supporting our nervous system
More recent studies have indicated that biotin could have an effect on the function of our immune cells, and can help to support a healthy nervous system. It may also reduce inflammation.[8]
Who should take biotin?
People who are not able to maintain a balanced diet, have digestive conditions or are taking particular medications, might consider biotin. [9]
Biotin supplements can also help to support a healthy pregnancy. [10]Advice should always be sought by a qualified health professional.
[5] The National Institutes of Health, cited 06/02/2021, <https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/#en17>
[6] Zempleni J, Hassan YI, Wijeratne SS. Biotin and biotinidase deficiency. Expert Rev Endocrinol Metab. 2008;3(6):715-724. doi:10.1586/17446651.3.6.715
[7] Kennedy DO. B Vitamins and the Brain: Mechanisms, Dose and Efficacy--A Review. Nutrients. 2016;8(2):68. Published 2016 Jan 27. doi:10.3390/nu8020068
[8] Agrawal S, Agrawal A, Said HM. Biotin deficiency enhances the inflammatory response of human dendritic cells. Am J Physiol Cell Physiol. 2016;311(3):C386-C391. doi:10.1152/ajpcell.00141.2016
[9] Kimberly Holland, The Healthline, ’Biotin Deficiency’, cited 05/02/2021, updated 27/06/2017, <https://www.healthline.com/health/biotin-deficiency#treatment-and-prevention>
[10] Perry CA, West AA, Gayle A, et al. Pregnancy and lactation alter biomarkers of biotin metabolism in women consuming a controlled diet. J Nutr. 2014;144(12):1977-1984. doi:10.3945/jn.114.194472