Can you Handle the Truth About Biotin?
You’ve probably taken biotin or know someone who has. For years, it has been touted at the skin supplement to make your hair and nails strong and healthy. Biotin is considered an “essential” vitamin, meaning you cannot live without it and it is also known as vitamin B7 or vitamin H. The “H” stands for haar and haut, the German words for hair and skin. Biotin is important for the body to convert carbs (carbohydrates) into glucose (sugar) for energy. Biotin also helps the body metabolize fat and amino acids, which are used to build protein. For the skin, biotin helps with keratin production. Keratin is an important protein in the skin, hair, and nails. Biotin is also important to produce fatty acids which help the skin maintain its moisture balance and barrier function.
Biotin is water-soluble vitamin, which means that the body does not store it and must be taken in daily through supplements and/or our diet. Interesting fact—the bacteria in our gut, known as the microbiome, also produce biotin for the body to use. Biotin rich foods include legumes (peanuts, chickpeas, beans), egg yolks, organ meats, nuts, seeds, mushrooms, avocados, sweet potatoes, and yeast.
Biotin deficiency is rare, but it can happen. Biotin deficiency can be inherited or acquired, like in pregnancy. If someone is biotin deficient, they may have brittle nails, hair loss, eczema, neurological symptoms like seizures or depression or inflammation of the eye known as conjunctivitis. Luckily, biotin deficiency in the general population isn’t common. So why you ask, are we supplementing it when most of us have normal levels?
Answer–anecdotally, people will often report improvement in hair and nail growth when taking biotin supplements even if they are not deficient. The reality is there aren’t compelling research studies to suggest this is actually true. In addition, we also don’t have clear guidance on how much biotin we should take for skin, hair and nails, although most experts recommend daily doses of 2.5 to 3 mg (2500 to 3000 mcg).
The hard truth is that biotin isn’t completely harmless like most people think. Biotin supplements may cause acne breakouts in some. Biotin supplements can also interfere with lab results, including thyroid tests and heart enzyme levels (which are used to identify if someone is having a heart attack). If you are getting labs done, it’s important to stop your biotin beforehand and let you doctor know. Biotin may also cause low blood sugar, nausea and although rare, it is possible to overdose on biotin. Because it’s a water-soluble vitamin, the body will usually pee excess biotin out if levels are too high. Impressive huh?
Trotter’s Take: Although generally safe, biotin supplements don’t have strong evidence to show a clear benefit for the skin. If you are thinking about starting biotin, talk more with your doctor.
Thinking about supplementing your skincare regimen? Check out my latest podcast with Dr. Caitriona Ryan, as she reviews supplements in dermatology.
