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Includes a variety of vegetables; fruits; grains (at least half whole grains); fat-free and low-fat milk, yogurt, and cheese; and oils.
Boccaletti V, Zendri E, Giordano G, Gnetti L, De Panfilis G. Familial Uncombable Hair Syndrome: Ultrastructural Hair Study and Response to Biotin. Pediatr Dermatol 2007;24:E14-6. [ PubMed abstract]When taken at high doses, excess B vitamins are typically flushed out via your urine. However, it’s possible that there simply hasn’t been enough research on the potential side effects of taking too much ( 1). You can enhance your hair, skin and nail health even without a supplement. A balanced diet with a variety of fruits, vegetables and protein is important for all three. Drink plenty of water, too.
However, there’s limited evidence to support this particular use for biotin because most people aren’t deficient in biotin — despite its popularity as a hair, skin, and nails vitamin ( 12). Baez-Saldana A, Zendejas-Ruiz I, Revilla-Monsalve C, et al. Effects of biotin 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;79:238-43. View abstract.
Allergies and dietary needs. Also consider any allergies or dietary considerations you may have. Klaire Labs and Pure Encapsulations offer hypoallergenic biotin supplements, while Garden of Life offers organic, vegan-friendly options. High-dose biotin supplements can also interfere with certain medical test results, so tell your healthcare provider if you’re taking them, advises Barth. Call your doctor if the condition you are treating with biotin does not improve, or if it gets worse while using this product. The signs and symptoms of biotin deficiency typically appear gradually and can include thinning hair with progression to loss of all hair on the body; scaly, red rash around body openings (eyes, nose, mouth, and perineum); conjunctivitis; ketolactic acidosis (which occurs when lactate production exceeds lactate clearance) and aciduria (abnormal amounts of acid in urine); seizures; skin infection; brittle nails; neurological findings (e.g., depression, lethargy, hallucinations, and paresthesias of the extremities) in adults; and hypotonia, lethargy, and developmental delay in infants [ 2, 3, 13]. The rash and unusual distribution of facial fat in people with biotin deficiency is known as biotin deficiency facies [ 1, 13]. Groups at Risk of Biotin Inadequacy
Most biotin in foods is bound to protein, although some dietary biotin is in the free form [ 1, 3, 4, 6]. Gastrointestinal proteases and peptidases break down the protein-bound forms of ingested biotin into biocytin and biotin-oligopeptides, which undergo further processing by biotinidase, an enzyme, in the intestinal lumen to release free biotin [ 6]. The free biotin is then absorbed in the small intestine, and most biotin is stored in the liver [ 1, 3, 6]. Many people with a biotin deficiency develop hair loss or dry skin, so it’s thought that increasing your biotin intake may help improve your hair, skin and nail health. While there are only a small amount of studies in this area, there has been some reported success. Because biotin is a water-soluble vitamin, our body doesn’t store it, so it’s important you’re consuming it within your diet on a daily basis to keep your biotin levels topped up.Geohas J, Daly A, Juturu V, et al. Chromium picolinate and biotin combination reduces atherogenic index of plasma in patients with type 2 diabetes mellitus: a placebo-controlled, double-blinded, randomized clinical trial. Am J Med Sci. 2007 Mar;333:145-53. View abstract.
Singer GM, Geohas J. The effect of chromium picolinate and biotin supplementation on glycemic control in poorly controlled patients with type 2 diabetes mellitus: a placebo-controlled, double-blinded, randomized trial. Diabetes Technol Ther 2006;8:636-43. View abstract. Taking too much biotin from supplements may cause falsely high or low thyroid hormone or vitamin D levels. For this reason, it’s important to notify your healthcare professional prior to having bloodwork done if you’re taking biotin or a hair, skin, and nails supplement ( 1, 13). How long does a biotin supplement stay in your system? If you suspect biotin deficiency, speak with a healthcare professional about confirming it with a blood test. What happens if you take too much biotin supplement? Biotin is believed to help support our hair, skin and nails, as well as deliver several other health benefits. However, biotin’s ability to help in these three areas, particularly hair, is yet to be widely proven. Biotin supplements have few side effects if you take them as directed. “Biotin supplements and B-complex vitamins are safe for most people, though they may cause a slightly upset stomach,” Barth says.Biotin deficiency is rare [ 12, 18], and severe biotin deficiency in healthy individuals eating a normal mixed diet has never been reported [ 13]. Side effects from taking biotin supplements are rare. However, they could cause people to experience: 6 It’s possible to get all the biotin you need, simply by eating a healthy, balanced diet, as there’s a wide range of biotin-rich food out there (the examples above are literally the tip of the iceberg). Biotin deficiencies are rare and it’s impossible to have too much of it in your system because your body naturally gets rid of an excess biotin when you urinate. But are we popping supplements way more than we actually need to be – and should you be taking biotin in the first place? Plus, what are the side effects of taking biotin?
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