For those who want to grow strong, healthy nails and thick, full hair, are biotin supplements actually a solution to common beauty concerns?
Biotin deficiency is a relatively rare condition; the majority of people According to Healthline, you can get enough biotin (also known as vitamin B7) just by eating a balanced diet.
With proponents of biotin supplements touting their potential benefits for hair, nails, and more, it’s natural to wonder. How necessary are biotin supplements, and are they more effective for some people than others?
We asked experts to find out more about what you need to know about biotin.
What does biotin do?
It states that biotin supports several functions in the body, including the metabolism of carbohydrates, fats, and proteins. Dr. Misbah K. KeeneMD, MBI, MPH, Professor of Family Medicine at the University of Washington School of Medicine.
Biotin also plays an important role in supporting Structure of keratina protein essential to maintaining healthy hair, skin and nails, Keene told USA TODAY.
During pregnancy, biotin is an essential nutrient that supports good health. embryo growtharound Mount Sinai.
Who is at risk for biotin deficiency?
It’s important to understand that most people can meet their biotin needs simply by eating a variety of biotin-rich foods, such as eggs, seeds, nuts, meat, and fish. Dr. Barbara Bowera family medicine physician at The Ohio State University Wexner Medical Center.
Although biotin deficiency is very rare, biotin deficiency can cause hair thinning or falling out, brittle nails, a red, scaly rash (around the eyes, nose, and mouth), swelling of the tongue, pain, and neurological changes. It may cause various side effects such as: Keene said there are symptoms (such as numbness and tingling) and changes in mental health (such as depression and lethargy).
A very small number of people are born without the enzyme biotinidase. It states that this is an inherited disease that affects an individual’s biotin metabolism. Dr. Lydia BalMD, a physician at Stanford Health. Globally, estimates suggest that biotinidase deficiency affects 1 in 40,000 people. 1 in 60,000 peopleaccording to the NCBI.
Although rare, people who are pregnant or breastfeeding are at increased risk of experiencing biotin deficiency. Bower explains why this happens because your body metabolizes biotin faster during pregnancy. While breastfeeding, “you tend to secrete more biotin, so you’re at higher risk for biotin deficiency,” she says.
People with chronic alcohol dependence and those taking anti-epileptic drugs for long periods are also at risk for biotin deficiency, Keene added. “These can interfere with biotin metabolism and absorption,” he says.
Who can benefit from biotin supplements?
“Biotin supplements are used to prevent or treat biotin deficiencies,” says Bal, who says people with biotin deficiencies may benefit from taking biotin supplements.
Biotin supplements should always be taken under the supervision of a doctor, underlined Dr. Sara HemeidaMD, MPH, is an assistant professor and family physician in the UT Southwestern Department of Family Medicine and co-director of Empowher Health, a women’s health education program focused on dispelling cultural misinformation.
The appropriate intake (AI) for biotin is 30 micrograms per day for adults and 8 to 12 micrograms per day for children, Bal says. However, depending on the patient and the severity of biotin deficiency, the dosage will vary. For example, Bal notes that in some cases, treatment may require taking as much as 10 mg of biotin supplements per day.
Biotin supplements may be beneficial during pregnancy and breastfeeding, when maintaining healthy biotin levels is especially important, Hemeida says. There are risks to taking biotin supplements during pregnancy, so she recommends always talking to your doctor first.
Does biotin promote hair growth?
Unfortunately, for most people, taking biotin supplements does not seem to have a significant effect on hair growth. “Biotin is widely marketed for hair loss, but the evidence supporting its effectiveness is mixed,” Keene says.
According to a 2017 reviewSeveral studies have shown that biotin supplementation had positive results on hair growth in individuals with acquired or genetic biotin deficiency. However, such cases are still relatively rare.
The same review concluded that in healthy people who are not deficient in biotin, biotin supplementation likely has no effect on hair growth.
Does biotin support nail health?
some small clinical trial Studies have shown that biotin supplements may help strengthen brittle nails by improving their hardness, thickness, and firmness.
However, he notes that biotin supplements are unlikely to be effective in strengthening nails unless you are deficient in biotin. Dr. Amy McMichaelMD, FAAD, is a board-certified dermatologist and professor of dermatology at Wake Forest University School of Medicine.
If your nails are brittle and break easily, use biotin supplements as a short-term treatment, says McMichael. However, if you’re considering taking any supplements for your nail health, always consult a board-certified dermatologist first, McMichael emphasizes.
What are the downsides of taking biotin?
Biotin is water soluble vitaminsThis means that “if there is an excess supply, it will be excreted through the urine,” says Hemeida. Overall, biotin is considered a “very safe vitamin.”
more:What vitamins should you take? Why experts say some answers to this are a “major red flag.”
But “too much of a good thing when it comes to biotin. Biotin can prevent us from accurately diagnosing other important problems” and can affect the results of certain laboratory tests, Hemeida says. warns.
“So we’re currently recommending that patients don’t actually take biotin unless they have a biotin deficiency, and that’s been proven by doctors,” McMichael says.
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