Biotin - what it is, effects, occurrence, signs of deficiency

The popularity of biotin continues to grow and reliable information is lacking. "Biotin preparations are often targeted by patients. The demand for these products has increased during the pandemic. The most likely concern is the complications after COVID-19 - hair loss and brittle nails," admits Ilona Krzak, MSc pharmacy.

See also:

• B vitamins
• Vitamin B1 (thiamine)
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• Vitamin B2
• Vitamin B3
• Niacin
• Vitamin B5
• Vitamin B6
• Biotin for hair
• Vitamin B9 
• Vitamin B12
• How to quickly supplement vitamin B12 deficiency?
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• Magnesium
• Best magnesium

What is biotin?

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Biotin  is a water-soluble vitamin B. It assists enzymes in breaking down fats, carbohydrates and proteins . It helps to regulate signals sent by cells. According to an expert, biotin "affects the condition of nails, hair and epidermis. It also influences immune and inflammatory responses. Its excess is excreted in the urine."

Properties of biotin

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Experts confirm that biotin is essential for the proper functioning of the body. What are its most valuable properties?

Promoting nail health

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Biotin-rich foods and supplements strengthen brittle and fragile nailsand. A study conducted in Switzerlandand leads us to believe that biotin supplementation has a positive effect on nail plate thickness - a 25 per cent increase in nail thickness was seen among supplementers compared to those who did not take vitamin H.  

Diabetes treatment

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Research suggests that biotin may help treat diabetesand. It regulates sugar levels in people with the condition. Furthermore, B vitamins have a positive effect on brain functionand. This makes it possible to alleviate the neurological symptoms of diabetes, such as nerve dysfunction. 

Hair improvement

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Biotin affects the overall condition of the hair. It is also helpful for those with its clinical deficiency and baldness. However, Ilona Krzak explains:

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Maintaining healthy skin

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Biotin moisturises, smoothens and improves the overall health of the skinand. It is important for energy production and is involved in the formation of fatty acids that nourish the skin. Vitamin H supports the treatment of seborrhoea  and prevents flaky skin . Its deficiency leads to skin rashes and inflammation. 

Treatment of multiple sclerosis 

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Multiple sclerosis is an autoimmune disease . It destroys the protective coating of nerve fibres in the brain, spinal cord and eyes . Sufferers regularly supplementing with biotin can expect improvementand. However, additional research is needed to confirm these assumptions. 

As you can see, biotin supplementation is associated with many positive effects. However, its intake may be associated with dangers. What are they?

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In which products is biotin found?

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Biotin is found in many foodsand. Most can be found in:

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• offal,
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• eggs,
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• fish,
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• meat,
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• seeds,
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• nuts
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• and some vegetables, such as sweet potatoand.
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The content of biotin in individual items can vary. It is affected by plant variety, season or processing technique. 

Biotin content of products - table

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Biotin deficiency

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"Biotin deficiency is rare. Vitamin H is widely distributed in foods, so it is easy to supply with diet," admits Ilona Krzak, MSc, pharmacist. Despite this, there are groups of people who are particularly vulnerable to its deficiency.

Who is at risk?

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Biotin deficiency is often seen in people with short bowel syndrome and malabsorptionand. People taking antibiotics or receiving parenteral nutrition can also experience it. There is also a small group of people struggling with congenital biotinidase deficiency . The disease is manifested by a defect in biotin metabolism. 

What does it lead to?

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Your body is always letting you know when it needs something. The same happens with biotin deficiency. What symptoms will occur when you are deficient in it?

Symptoms of biotin deficiencyand:

• hair loss,
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• dermatitis,
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• rash,
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• hearing and vision problems,
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• insomnia,
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• loss of appetite,
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• nausea,
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• depression,
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Biotin excess

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An excess of biotin in the body is a very rare occurrenceand. Vitamin H is soluble in water. Therefore, its excess is excreted through the urineand. If an excess of biotin occurs, you will experience:

• insomnia,
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• excessive urination,
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• increased thirst,
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overdose - what does the expert say?

Magister of Pharmacy, Ilona Krzak, reassures:

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Biotin supplementation

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Biotin is crucial for health. Although it is found in many foods, its supplementation also has the expected effects.

How long to take to see the effects

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You would certainly like to see the effects of biotin soon after starting supplementation. However, you will only experience them after approximately 3 monthsand. Remember that this time depends on the specific supplement. The amount of biotin taken is also important and should be in accordance with the manufacturer's recommendations. 

What is the daily requirement for biotin?

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What time of day to take?

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Biotin, like other B vitamins plays a key role in nutrient metabolism and energy production. This is why vitamin H is worth taking with your morning meal. This makes it possible to improve its absorption. However, if you do not have this option - take it at any time of the day.

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Contraindications to biotin supplementation 

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Biotin is a safe and non-toxic substanceand. As you already know, our body excretes excess of it with urine. According to a specialist, "there are no contraindications to its supplementation. Even patients with kidney or liver failure can take it". Vitamin H also does not react with herbs. 

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Does biotin affect pregnancy? 

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Research indicates that pregnant women may be deficient in biotinand. In the words of an expert, "it is dangerous for the foetus. It leads to growth retardation, birth defects and even miscarriage". Despite this, vitamin H supplementation during pregnancy is rarely necessary. Remember that only a specialist can recommend it.

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Can breastfeeding women supplement biotin?

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According to the pharmacist, "biotin supplementation during breastfeeding in doses up to 2.5 mg/day is safe"and. However, the recommended dosage of vitamin H during breastfeeding is much lower. It is 35 micrograms per dayand.

Biotin-drug interactions

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There is no evidence that biotin interacts with drugsand. Some of these may reduce its levels. According to the expert, these include "anticonvulsants and steroid hormones". In addition, the antibiotics mentioned also affect levels of vitamin Hand. If you are taking any of these medications - check with your doctor before starting supplementation.

See also:

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• Hair loss supplements [ranking + expert advice]
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• Hair loss supplements [ranking + expert opinion]
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• Hair vitamins [ranking + expert opinion]
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• Hair loss shampoos [ranking + expert opinion]
.
• Hair conditioners [how to choose + ranking]
• Best hair toner [professional, hairdresser and others + ranking]
• Matrix toners
• L'Oreal toners
• Syoss toners
• Palette toners
• Wella toner

Summary

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