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This mushroom, spinach, and goat cheese fritatta is packed with biotin. Who knew your favorite weekend breakfast was loaded with ingredients to strengthen your hair, skin, and nails. Researchers have also studied how biotin supplements affect blood sugar levels in people with type 2 diabetes.
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Colaco says the one exception is the very few people with an actual biotin deficiency. "Studies have shown that people who fall into this category respond well to supplementation," she says. "In most other cases, there is limited evidence to show it will help you. So many dermatologists still recommend it, as there is also no evidence that it can hurt you." Hair supplements promising "longer, stronger" hair often contain more than the typical RDA of biotin.
Biotin Is (Probably) Not Making Your Hair Grow Longer
Many foods, such as fruits and vegetables, contain a small amount of biotin. Research from 2016 indicated that biotin may assist with glycemic control in people with type 1 diabetes. In a 2013 animal study, researchers found that biotin may stimulate the secretion of insulin from the pancreas and subsequently lower blood glucose.
Biotin for Hair Growth?
As many as 29 percent of the nearly 38,000 adults in one study reported taking biotin from 1999 to 2012. A deficiency in B vitamins can result in thyroid and adrenal complications — and thus create many negative symptoms, such as fatigue, weight gain or loss, trouble sleeping, and more. Biotin benefits the health of the nervous system because of its role in nerve signaling and neurotransmitter activity. B vitamins together influence memory function and defend against age-related cognitive impairment, such as neurodegenerative disorders like Alzheimer’s disease or dementia. Other biotin benefits include helping to protect skin from acne, fungal infections, rashes and severe dryness and cracking.
Around 1 in 60,000 newborns have profound or partial biotinidase deficiency. In a profound deficiency, there is less than 10% of normal enzyme activity. In a partial deficiency, 10–30% of normal enzyme activity takes place. The Institute of Medicine suggests an AI of 30 mcg per day for adults ages 19 years and over. Studies have suggested that high dose biotin therapy might help improve symptoms in people with multiple sclerosis (MS).
Biotin may lead to healthy hair and skin
Then, they review your medications (because some can cause hair loss) and bloodwork. 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.
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. That's because biotin absorbed in your bloodstream may interfere with test results for hours or days after the fact, such as thyroid hormone tests or a troponin test, which helps diagnose heart attacks. If you are experiencing hair loss or hair shedding, it may be due to another nutritional issue, like an iron deficiency, or an underlying health condition, such as a thyroid disorder.
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And, of the limited studies, most indicate biotin only thickens and lengthens hair if you have a biotin deficiency. Some proponents claim that biotin-containing products make your hair stronger and more luscious. However, science only supports biotin for hair growth if a confirmed biotin deficiency has caused your hair loss. 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. 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. However, according to an analysis of available studies, there have not been any clinical trials to support the use of biotin supplementation to improve hair health, except in people born with deficiencies.
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A study published in the American Journal of Clinical Nutrition attempted to answer the question of whether pregnancy might induce biotin deficiency (5). Milk also contributes to bone and teeth health, and it is a good source of protein, calcium, phosphorous, potassium, and vitamin D. Anything that disrupts your gastrointestinal (GI) tract can also affect hair growth, she adds. If you’re dealing with hair loss, you’re likely wondering not only what you can do about it, but also why it’s happening in the first place.
Antiepileptics are commonly used to treat seizure disorders, nerve pain, and bipolar disorder. Retinoids are a class of compounds derived from vitamin A, commonly used to treat acne, psoriasis, and other dermatological conditions (11). The Food and Drug Administration (FDA) doesn’t require food manufacturers to list biotin on their labels unless they add it to their products. Biotin, a water-soluble B vitamin, is almost always one of them. Don’t take more than the dosage listed on the package and stop taking biotin if you notice side effects.
It's important to discuss your biotin use with your healthcare provider, especially before getting your labs done. You may need to stop taking it before getting your lab work, as it can interfere with the results. An essential nutrient is one that your body can't produce or can't produce enough of and needs to function correctly.
Moreover, having biotin-rich foods helps to reduce hair loss and promotes strong hair growth, according to a study published in the Research Gate Journal. Google “biotin supplement,” and you’ll be hit with a host of options, many of which are geared toward improving hair, nail, and skin health. Hair loss, skin rashes, and brittle nails are all signs of biotin deficiency. The assumption is that extra biotin can lead to additional beauty benefits. What’s more, many of the hair and nail supplement products on store shelves include ingredients alongside biotin, such as collagen, zinc, and vitamin D.
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