Biotin Benefits: What the Experts Have to Say
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Some studies suggest vitamin E may promote hair health by protecting hair follicle cells against oxidative damage. Some biotin supplements contain 2,500 mcg or more, which is significantly higher than the suggested dose for most adults. However, while a person may get an upset stomach, there is no evidence to suggest these high doses are dangerous. According to the National Institutes of Health, the average person in a western population consumes 35–70 mcg of biotin daily from foods they eat.
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Therefore, biotin supplements are often promoted for hair, skin, and nail health [16,23,24]. However, these claims are supported, at best, by only a few case reports and small studies. Despite the inconclusive evidence, biotin supplements remain popular. Between 1999 and 2016, the proportion of supplement users increased by nearly thirtyfold. Food and Drug Administration (FDA) issued a warning based on reports of biotin supplements interfering with laboratory blood tests, causing incorrect results.
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However, the supplement also contains other ingredients that may help with hair health, including silica and saw palmetto extract (4, 11). One of the best liquid biotin supplements on the market is this product from Carlyle Nutritionals. Regardless, be sure to clear a high dose biotin supplement like this one with a healthcare professional, especially if you plan to take it over a long period. Biotin is thought to help nerves recover from damage, especially in people with progressive diseases, such as multiple sclerosis. But recent studies don't show any long-term benefits of taking high doses of biotin for nerve health.
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Therefore, you cannot overdose on biotin, but some people may experience an upset stomach or diarrhea when taking biotin supplements. Additionally, biotin is not harmful to your kidneys if taken within the appropriate dosage amounts. "What we usually do in clinical practice is recommend biotin for people with dry, breaking hair, or brittle nails," says Olga Bunimovich, MD, a dermatologist at the University of Pittsburgh Medical Center. However, human trials have not supported the efficacy of many of these remedies for this purpose. It is rare for a person to have a biotin deficiency, and most people in the U.S. naturally get enough from gastrointestinal bacteria and a balanced diet. The Food and Drug Administration (FDA) does not have a daily recommended dietary allowance for biotin.
Specific vitamins and nutrients can help boost the hair growth cycle and support optimum growth. If you notice symptoms of biotin deficiency, seek help from your healthcare provider. Your healthcare provider can diagnose a biotin deficiency by carefully analyzing your symptoms and lab work. Increasing biotin in your diet or via supplementation can be vital in correcting your deficiency. More research is needed, but there is also some evidence that biotin may improve symptoms of peripheral neuropathy and help people with diabetes gain control of their blood sugar.
Studies have suggested that high dose biotin therapy might help improve symptoms in people with multiple sclerosis (MS). This is an autoimmune disease that affects the nervous system, leading to muscle weakness and a range of other problems. Medical professionals need more studies before they can confirm biotin’s effects on blood sugar. Several studies have tested biotin’s ability to lower blood glucose in people with type 1 and type 2 diabetes.
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If you have any unusual symptoms while taking a supplement, stop using it immediately and be sure to make an appointment with your doctor ASAP. Additionally, biotin has been shown to interfere with some lab results, so be sure to tell your physician you're taking the supplement before getting any bloodwork done. Biotin can also have an interaction with other medications, such as anticonvulsants, which can decrease the levels of biotin in your body. Long-term antibiotic use may also negatively impact the biotin levels in your gut.
How to choose a biotin supplement
While the use of biotin is generally safe, the vitamin may interfere with some lab tests and medications, so you should tell your healthcare provider if you plan to use it. And while most people can take biotin supplements without any adverse reactions, Phipps says that it's best to pay a visit to your doctor before adding any supplements to your daily routine. Due to the body’s reliance on internal production and dietary intake for biotin levels, anything that causes malnutrition or interferes with gastrointestinal function can contribute to the development of a biotin deficiency. Further, the study was small, and it’s possible that the participants were deficient in one or more nutrients present in the supplement that affect hair health. Any such deficiency could have been corrected through the study period, resulting in hair growth.
Some research has shown that a zinc deficiency can lead to hair loss. Eating just two medium oysters can provide enough zinc to meet your daily needs. Sweet potatoes contain beta-carotene, which your body converts to vitamin A. Research suggests that vitamin A can affect sebum production, an oily substance that keeps hair healthy.
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Foods found to have high amounts of biotin include nuts, legumes, whole grains, unpolished rice, and egg yolk [20]. Recommended daily allowances of biotin have not been established due to a lack of sufficient evidence [21]. However, AI levels have been recommended by the Food and Nutrition Board of the Institute of Medicine (Table (Table2).2). It has been estimated that in Western populations, typical dietary intake of biotin is between 35 and 70 μg/day [22]. Of the reported cases in the literature, all patients receiving biotin supplementation had some underlying pathology for either poor hair or nail growth.
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Working more biotin into your system (whether through supplements or diet) is generally safe. In some rare cases, too much biotin from supplements can cause stomach issues, trouble sleeping and skin rashes. There are supplements available specifically tailored to help your hair grow faster and fuller. "If you want to try something over the counter, you can consider using Viviscal or Nutrafol," Ahram says.
If considering biotin for your hair, consult your doctor to determine if it's right for you. Studies found no adverse effects in 10 to 50 mg/day to as much as 200 mg/day. But, it's important to keep dosage below 5 mg a day, says Elizabeth Damstetter, MD, a dermatologist and assistant professor at Rush Medical Center.
It's very rare to have a biotin deficiency, especially when you're healthy and eat a well-balanced diet. But there are symptoms if you're low on biotin, and they usually show up slowly. Studies show that biotin supplements may help manage symptoms of diabetes. It might help reduce blood sugar levels, total cholesterol, and blood fats in some people with diabetes. Long-term antibiotic use may interfere with the gut’s natural production of biotin, for example, and heavy drinking has been shown to decrease your body’s ability to absorb it, Dr. Taylor says.
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