According to consumer survey research, up to 76 percent of people take dietary supplements.
But how many take biotin? Some of the most common vitamins we take are things like calcium and vitamin C. However Biotin can have widespread benefits on the body and can be particularly useful for athletes (more on this below).
If you are not taking biotin yet, and do not know about its role in the body, then we advise you to read on! Because we are about to share with you what the benefits of biotin are, as well as where it comes from.
Strengthens Hair and Nails
One of the most widely known benefits of biotin is its strengthening effect on hair and nails.
Biotin is utilized by the body in the production of amino acids which in turn are converted into keratin. Keratin forms part of many areas of the body including epithelial cells, and the linings of organs and glands.
Additionally, keratin is central to tissue formation in nails, hair, and the outer layer of the skin. Because of this role, biotin supplementation can boost these areas.
According to a small study, biotin increased nail thickness and strength by 25 percent in all participants. A larger study revealed that biotin supplementation decreased nail brittleness in 67 percent of participants.
Some sources state that while biotin can be helpful in the treatment of brittle nails, no studies exist which proves it to be of benefit for thinning hair. However, research on hair loss and hair regrowth showed that women who took underwent biotin supplementation for 90 days noticed a significant reduction in hair fall and a marked improvement in hair thickness.
Lastly, as biotin is an integral nutrient used for the production of the outer layer of skin tissue—it can be assumed that it might also play a role in the formation of healthy new skin. However, as of yet, research has not been carried out on this.
Enhanced Conversion of Food to Energy
If you are an athlete—or anyone seeking optimized energy levels—you will be keen to hear that biotin is also an important vitamin for the conversion of food into energy.
The reason for this is that a number of digestives enzymes rely on biotin to carry out their roles. An abundance of biotin present in the body can, therefore, enhance the conversions that enzymes are responsible for.
One example of this is fatty acid synthesis, where biotin helps the activation of reactions, through enzymes that stimulate fatty uptake. Biotin containing enzymes are also integral to the breakdown of amino-acids in the body.
Another metabolic pathway that biotin is central to is gluconeogenesis. Gluconeogenesis is the process of enabling glucose production from nutrients besides carbohydrates. These include amino acids and proteins.
Because of this, biotin supplementation might be a facilitatory factor in ketosis based eating plans. If you are on a low-carb diet, you might want to consider biotin supplementation, as this diet type has been indicated by research to deplete biotin levels in the body. Supplementation could also assist to lower the chances of ketosis related hair loss.
Thanks to the fact that biotin assists in the uptake of nutrients, this makes it an ideal complementary ingredient in multi-formulation supplements.
Blood Sugar Regulation
One of the further health benefits of biotin is that it may assist with blood sugar regulation in the case of type 2 diabetes.
According to this study, the supplementation of biotin can result in lowered blood sugar levels in patients with type 2 diabetes. Further research has revealed that combined with chromium, biotin could notably regulate sugar levels within the blood.
Thanks to these and other studies, biotin could play a role in a supportive supplementation and nutrition program for the treatment and control of type 2 diabetes.
Healthy Fetal Growth
Biotin deficiency is not all that common. However, the one place where it does frequently occur is in pregnancy, with 50 percent of pregnant women estimated to have mild biotin deficiencies.
The reason for this is thought to be due to the researched phenomenon that biotin breaks down in the body faster during pregnancy.
For these reasons, biotin is considered to be very important during pregnancy. At the same time, when pregnant or breastfeeding be sure to consult your medical practitioner about supplementation.
Beneficial for Multiple Sclerosis
Not only is biotin beneficial for hair, nails, blood sugar, energy/nutrient synthesis, and pregnancy, it can also be used in the treatment of multiple sclerosis.
Multiple sclerosis occurs when the myelin sheath coverings that protect our eyes, brain, and spinal cord become damaged.
Where biotin comes in is that it facilitates the production of myelin. In a study conducted on a treatment program for MS, focused on heightened biotin intake, over 90 percent of participants experienced a clinical improvement in their symptoms.
Sources of Biotin
One of the best ways to intake nutrients is from food sources. This is no different with biotin. Here are some of the top foods that contain high levels of biotin:
- Almonds and other nuts
- Sweet potato
To up your biotin intake, focus on incorporating these foods into your diet. If you want even more pronounced results, you can also choose to take a supplement that contains biotin.
If you would like to supplement with biotin, we highly recommend our hair skin and nails support formulation, AgelessHAIR. This formulation not only contains biotin but also:
- A and B vitamins
- Vitamin C Ascorbic acid
- Vitamin D3
- Folic acid
- Pantothenic acid
Combined with a balanced diet, on this supplement, you will begin to see results in as little as 30 days. Glowing skin, fuller hair, stronger nails, and more energy thanks to the presence of biotin.
What Are the Benefits of Biotin? Now You Know!
If you were wondering what are the benefits of biotin, you now know everything you need to in order to decide if biotin is something you need to add to your supplement regime.
Thank you for reading and being a part of the Ageless Nutrition clan. If you wish to learn about another must-have supplement that we love, check out our post on nitric oxide supplements.