The Science of Biotin: How it Works and Why You Need It

01.16.2024

Biotin, also known as vitamin H, is a water-soluble B-vitamin that plays a crucial role in maintaining healthy skin, hair and nails. It is often recommended as a dietary supplement for people who suffer from biotin deficiency or hair loss.

But what exactly is biotin, and how does it work in the body?

In this article, we will explore the science of biotin, its functions in the body and why you need it in your diet.

Whether you are struggling with hair fall or just looking to improve your overall health, understanding the benefits of biotin can help you make informed decisions about your diet and lifestyle.

So, let's dive into the fascinating world of biotin and discover how this essential vitamin can transform your health and wellbeing.

What is biotin and how does it work?

Biotin is a water-soluble vitamin that is essential for the metabolism of fats, carbohydrates and proteins. It is required by the body to convert food into energy and to synthesise fatty acids and glucose. Biotin also plays a crucial role in maintaining healthy skin, hair and nails.

Biotin is produced by bacteria in the intestines, but the amount produced is not sufficient to meet the body's daily needs. Therefore, it is important to obtain biotin from dietary sources or supplements.

Biotin works by binding to enzymes in the body that are involved in metabolism, thereby facilitating the conversion of food into energy. It also helps to regulate gene expression and cell signalling, which are important for maintaining healthy skin, hair and nails.

The role of biotin in the body

Biotin plays a crucial role in maintaining the health of skin, hair and nails. It is required for the synthesis of keratin, a protein that is the main structural component of hair, nails and the outer layer of the skin. Biotin also helps to maintain the moisture level of the skin, which is important for preventing dryness and itchiness.

In addition to its role in maintaining the health of skin, hair and nails, biotin is also important for overall health. It is required for the metabolism of fats, carbohydrates and proteins, and is involved in the synthesis of fatty acids and glucose.

Signs of biotin deficiency

Biotin deficiency is rare, but it can occur in people who consume a diet that is low in biotin or who have a digestive disorder that impairs biotin absorption. Signs of biotin deficiency include hair loss, dry and scaly skin, cracked and brittle nails, fatigue and neurological symptoms such as depression, hallucinations and tingling in the hands and feet.

However, these symptoms can also be caused by other factors, so it is important to consult a healthcare professional if you are experiencing any of these symptoms.

Foods rich in biotin

Biotin is found in a variety of foods, including egg yolks, liver, nuts, seeds, sweet potatoes, spinach, broccoli and whole grains. However, the amount of biotin in these foods can vary, and cooking can reduce the biotin content.

Therefore, it may be necessary to supplement your diet with biotin if you are not getting enough from food sources. Biotin supplements are available in various forms including capsules, tablets and gummies.

Biotin supplements: dosage and benefits

Biotin supplements are often recommended for people who suffer from biotin deficiencies or hair loss. The recommended daily intake of biotin for adults is 30-100 micrograms, but higher doses may be required for people with certain medical conditions.

Because it is water-soluble, extra biotin will simply pass through your body when you urinate. While most people can handle biotin supplements, some people report mild side effects like nausea and digestive issues. There are no known toxicity symptoms associated with too much biotin.

Biotin supplements have been shown to improve hair growth and reduce hair loss in people with biotin deficiencies. They may also help to improve the health of the skin and nails, although more research is needed to confirm these benefits.

Biotin and hair growth

Biotin is often recommended as a dietary supplement for people who suffer from hair loss or thinning hair. It is believed to improve hair growth by strengthening the hair shaft and promoting the synthesis of keratin, a protein that is the main structural component of hair.

Biotin and nail health

Biotin is also important for maintaining the health of the nails. It is required for the synthesis of keratin, a protein that is the main structural component of nails. Biotin supplements have been shown to improve nail strength and reduce nail brittleness in people with biotin deficiencies.

Biotin and skin health

Biotin is important for maintaining the health of the skin. It helps to maintain the moisture level of the skin, which is important for preventing dryness and itchiness. Biotin supplements may also help to improve the symptoms of certain skin conditions, such as eczema and dermatitis.

 

Nutritionist, Emily Jensen, explains "Biotin is one of our B complex vitamins that has been shown to support healthy hair growth, strong nails, as well as support skin hydration. Our body doesn't store it and only small amounts are made from our gut bacteria, so we need to get it through our food from sources like eggs, fish, nuts, seeds and avocado."

"When it comes to biotin supplements," warns Emily Jensen, "it's essential to have a break from them before blood testing. High doses of biotin can interfere with lab results, leading to inaccurate readings. To ensure reliable results, remember to stop taking biotin supplements at least 72 hours prior to getting your blood work done."

 

Precautions and potential side effects

Biotin supplements are generally safe when taken as directed. However, they can interact with certain medications and may cause side effects such as nausea, diarrhoea and skin rash.

It is important to talk to a healthcare professional before taking biotin supplements, especially if you are pregnant or breastfeeding, have a medical condition or are taking medications.

Summary

Biotin is a crucial component of our Super Beauty supplement at Two Islands. Along with hyaluronic acid, NZ blackcurrant, zinc and silica, biotin is a key ingredient, helping to deliver healthy skin, hair and nails.

Biotin FAQs

Is it better to take biotin or collagen?

Biotin and collagen both function differently so it’s not a question of which one is better, but more a question of what you are looking to achieve. We have already talked extensively about the benefits of biotin for hair, skin and nails, and collagen has also been shown to promote nail health, skin health and healthy hair, as well as wound healing and gut health.

Should you take biotin and collagen together?

Absolutely you can take biotin and collagen supplements together as they both function differently. Our customers at Two Islands are already seeing the benefits of taking both biotin and collagen supplements together. Here is a recent review, “At 7 months postpartum, my skin was in desperate need of some love. I've been using this for a month now, alongside the Collagen Capsules, and they have made a noticeable difference in the appearance of my skin. No longer looking super tired and dull! Does wonders for feeling great overall.”

Which vitamin is biotin?

Also known as vitamin B7 or vitamin H, biotin is a type of B vitamin that plays a significant role in the health of our skin, hair and nails.

Is it good to take biotin every day?

Biotin is safe to take every day. As it is water soluble, any excess biotin will simply pass through the body when you urinate. At Two Islands, we recommend taking 2 Super Beauty capsules a day as part of your daily skincare routine and this will give you your recommended dose of biotin, along with other key ingredients including NZ blackcurrant, hyaluronic acid, silica and zinc.

Does biotin help with sleep?

There is little research about the impact of biotin on sleep, however, because of its role in nutrient metabolism and energy production, it is generally recommended to take biotin in the morning or midday as it could interfere with sleep.

How can I increase my biotin naturally?

As well as taking a biotin supplement like Super Beauty, you can also help to increase your body’s biotin levels naturally by eating certain types of food including legumes, egg yolks, nuts, seeds, mushrooms, avocados, sweet potatoes, bananas, broccoli and yeast.

Is avocado rich in biotin?

According to the US Department of Agriculture (USDA), as well as being a good source of folate and unsaturated fats, avocados are also rich in biotin. A medium avocado (200 grams) contains at least 1.85mcg of biotin.

What are the symptoms of biotin deficiency?

According to the National Institute of Health (NIH), signs of biotin deficiency include skin rashes, hair loss and brittle nails. Therefore, biotin supplements are often promoted for hair, skin and nail health.