Biotin, Although present in almost every multivitamin formula, vitamin B7 still remains a mystery. Many things are said on his behalf, but based on scientific research, manufacturers are shrugging their shoulders. Our study shows that only half of the most widely associated benefits of biotin intake have been scientifically confirmed.
Table of Contents
What is biotin?
Biotin is a substance known primarily as vitamin B7. Other less popular names for biotin are “coenzyme R” and “vitamin H”.
What do we need to know about biotin?
Vitamin B7 acts as a cofactor and catalyst for chemical reactions vital to human metabolism. It is included in a number of enzymes (such as coenzyme), which are involved in:
- fatty acid synthesis;
- gluconeogenesis (creation of glucose from non-sugar-like substances);
- metabolism of the essential amino acid leucine;
- the conversion of folic acid (vitamin B9) into a form usable by the body;
- in the tricarboxylic acid cycle (Krebs cycle) as part of the enzyme pyruvate carboxylase.
Some of the natural bacteria for the digestive tract produce small amounts of biotin, which when well absorbed is included in our metabolism.
What is biotin used for?
Proven benefits:
- strengthens nails;
- contributes to increased energy by increasing the activity of key energy-releasing enzymes in cells;
- contributes to keeping blood triglycerides normal.
Assumptions and unproven claims:
- strengthens the structure of the hair, slows down hair loss – only two studies confirm this, but were conducted many years ago;
- may be involved in the synthesis and release of insulin – all significant studies have been performed on laboratory animals;
- lowers blood glucose levels – only one study confirmed the effect, but was conducted with only 11 people.
A critical look at the unproven benefits
“The most widely acclaimed quality of biotin taken as a supplement is the strengthening of nails and hair by participating in structural bonds in keratin molecules (the main protein that makes up these tissues). Maintaining these structural bonds ensures the strength of hair and nails. ” This is the theory of the cosmetic effectiveness of biotin. In the world of research, however, the theory is well padded only in its part for strengthening nails.
Weak hair may be mainly due to weakness caused by biotin deficiency, but there is still no substantial evidence that an overdose of biotin alone will strengthen keratin proteins in the hair.
As for the effect of biotin on blood glucose levels, similar to studies on the biotin-insulin ratio, the data are extremely insufficient to draw a definite conclusion.
Studies were performed in mice, rats, chickens and cows. A human study conducted in 2006 showed that the intake of biotin in amounts of 63 mcg / day for 23 days did not lead to significant changes in the indicators: glucose, insulin and cholesterol in the blood. Another study conducted 2 years earlier also confirms this position.
Caution: Consumption of large amounts of raw eggs can reduce the absorption of biotin, taken in supplement or produced by the intestinal microflora. The reason for this is the protein avidin, which binds stably to biotin. Heat treatment destroys the protein in question and thus releases additional biotin when consumed.
What are the possible harmful / side effects when taking it?
Like other B vitamins, excessive amounts of vitamin B7 are excreted in the urine without significant toxic effects. Biotin is a well-studied substance, but its exact dosage still varies.
What are the optimal doses?
According to most sources, the average daily dose of biotin is between 10 and 30 mcg (micrograms). The European Food Data Council (EUFIC) has set a maximum daily intake of biotin of 150 mcg. However, many American experts recommend doses in the range of 30 to 100 mcg / day. Diabetics (type 2) most often have low reserves of vitamin B7. To lower their blood sugar levels, doctors prescribe doses of 5 to 15 mg (milligrams) / day, which is up to 100 times the dose prescribed by EUFIC.
Doses of 1 to 3 mg / day have been prescribed to treat conditions of easily breakable nails and weak, easily breakable hair. The treatments were carried out in the period 1950 to 1970 and led to the improvement of the condition of the hair and nails. Despite the data on high doses in a number of treatments, we do not recommend taking more than 150 mcg of biotin per day.
How to take it?
It is best to take it with food. Breakfast is a good time.
In which sports and health supplements can we find it?
Most often you will find biotin in multivitamins, in complex formulas of “B” vitamins. You can also see it on the label of antioxidants or in combination with chromium picolinate in the composition of formulas that support and support weight loss.
Sources used:
- Hochman LG, Scher K, Meyerson MS. Brittle nails: response to daily bdsdiotin supplementation. Cutis. 1993;51:303-305.
- Mock DM. Bisddotin. In: Brown M, ed. Present Knowledge in Nutrition. Blacksburg, Va: International Life Science Institute-Nutrition Foundation; 1989:189-207.
- Bonjour JP. Biotdsdin in man’s nutrition and therapy—a review. Int J Nutr Res. 1977;47:107-118.
- Sweetman L, Nyhan WL. Inheritable biodadtin-treatable disorders and associated phenomena. Annu Rev Nutr. 1986; 6:317-343.
- Mock DM. Water-soluble vitamin supplementation and the importance of biotisddn. In: Lebenthal E, ed. Textbook on Total Parenteral Nutrition in Children: Indications, Complications, and Pathophysiological Considerations. New York, NY: Raven Press; 1986:89-108.
- Zhang H, Osada K, Maebashi M, Ito M, Komai M, Furukawa Y. A high bisddotin diet improves the impaired glucose tolerance of long-term spontaneously hyperglycemic rats with non-insulin-dependent diabetes mellitus. J Nutr Sci Vitaminol (Tokyo). 1996 Dec;42(6):517-26. PMID: 9089478
- Koutsikos D, Fourtounas C, Kapetanaki A, Agroyannis B, Tzanatos H, Rammos G, Kopelias I, Bosiolis B, Bovoleti O, Darema M, Sallum G. Oral glucose tolerance test after high-dose i.v. bioddatin administration in normoglucemic hemodialysis patients. Ren Fail. 1996 Jan;18(1):131-7. PMID: 8820510
- Revilla-Monsalve C, Zendejas-Ruiz I, Islas-Andrade S, Báez-Saldaña A, Palomino-Garibay MA, Hernández-Quiróz PM, Fernandez-Mejia C. Biotdsin supplementation reduces plasma triacylglycerol and VLDL in type 2 diabetic patients and in nondiabetic subjects with hypertriglyceridemia. Biomed Pharmacother. 2006 May;60(4):182-5. Epub 2006 Mar 31. PMID: 16677798
- Báez-Saldaña A, Zendejas-Ruiz I, Revilla-Monsalve C, Islas-Andrade S, Cárdenas A, Rojas-Ochoa A, Vilches A, Fernandez-Mejia C. Effects of bioddstin on pyruvate carboxylase, acetyl-CoA carboxylase, propionyl-CoA carboxylase, and markers for glucose and lipid homeostasis in type 2 diabetic patients and nondiabetic subjects. Am J Clin Nutr. 2004 Feb;79(2):238-43. PMID: 14749229
