Everything You Need to Know About Biotin

You may well have already heard of biotin, which has been hailed as a miracle solution for male hair growth but it’s unlikely that you will know exactly what the vitamin can do. Biotin is a soluble B vitamin, which is essential for helping your body to metabolize protein and carbohydrates, and also plays a key role in the health of your hair and skin. One of the known biotin benefits is that it can help to grow thicker and stronger hair.

Most men can get all of the biotins they need on a daily basis from having a healthy, balanced diet. Biotin-rich foods it is essential to ensure you include in your diet are liver, egg yolks, almonds, and raw vegetables such as spinach, mushrooms, and cauliflower.

If you don’t have a balanced diet, or you don’t enjoy many biotin-rich foods on a regular basis, then biotin is a perfectly safe supplement for both men and women to take to improve the quality of their hair and skin health, provided it is taken in the right doses. These hair gummies from Yumi Nutrition are a tasty way to get your daily dose of biotin. Here we examine the benefits of biotin for male hair growth, particularly if you are struggling with thinning hair:

Health Benefits of Biotin

Biotin is a water-soluble vitamin that helps your body to produce energy from food. It’s also necessary for the metabolism of fats, carbohydrates, and proteins.

If you have low levels of biotin in your system, it can cause hair loss, skin problems, fatigue, depression, weight gain, and other health issues.

The following are some of the benefits of taking biotin:

1) Helps with Weight Loss

Taking biotin may help you lose weight by increasing fat oxidation. Fat oxidation occurs when fatty acids are broken down into smaller molecules that are then used as fuel instead of being stored as fat.

2) Improves Skin Health

Taking biotin can improve skin health. This includes improving the appearance of wrinkles, reducing acne, and preventing stretch marks.

3) Boosts Energy Levels

Biotin plays an important role in the production of ATP (adenosine triphosphate), which is the primary source of cellular energy. When you take biotin, it increases the amount of ATP available to your cells, so they can function more efficiently.

4) Protects Against Cancer

Studies show that people who consume higher amounts of biotin tend to be less likely to develop cancer than those who don’t eat enough of this vitamin.

5) Promotes Healthy Hair Growth

Studies show that taking biotin may promote healthy hair growth. A study published in The Journal of Nutrition showed that women who took 500 mcg of biotin daily had thicker hair. Other studies suggest that taking biotin may prevent hair loss.

6) Prevents Cell Damage

Research shows that biotin protects against cell damage caused by free radicals. Free radicals are highly reactive chemicals that can harm your body over time. They can lead to premature aging and disease.

7) May Help Prevent Heart Disease

A recent study suggests that taking biotin may help reduce cholesterol levels. In addition, research has shown that biotin may play a role in heart muscle repair after a heart attack.

8) Reduces Risk of Diabetes

A study published in the journal Diabetologia found that people who consumed high doses of biotin were less likely to develop type 2 diabetes.

9) Lowers Cholesterol

A study published in the American Journal of Clinical Nutrition suggests that taking biotin can lower LDL (bad) cholesterol and increase HDL (good) cholesterol.

10) Supports Immune System Function

In one study, researchers at the University of California, San Diego School of Medicine found that supplementing with biotin helped boost immune response in mice.

11) Improves Bone Strength

A study published in The International Journal of Obesity showed that people who took 600 mcg of biotin per day experienced greater bone strength compared to those who didn’t get any biotin.

12) Increases Protein Synthesis

One study suggests that taking biotins may increase protein synthesis, which leads to increased muscle mass.

13) Strengthens Nerves

One study found that taking biotin may strengthen nerves in the brain. It also helps protect nerve fibers from degeneration.

14) Helps Reduce Depression

People who suffer from depression often have low levels of biotin in their blood. One study found that supplementing with 100 mg of biotin improved mood in these patients.

15) Lowers Blood Pressure

A study published in Hypertension found that supplementing with 300 mcg of biotin for 6 months lowered systolic blood pressure (the top number) in adults with hypertension.

16) Enhances Memory

A study published in Frontiers in Aging Neuroscience found that supplementing with 400 mcg of biotin enhanced memory in older adults.

17) Boosts Energy Levels

Taking biotin may improve your energy level. A study published in Nutrients found that supplementing with 200 mcg of biotin led to significantly better sleep quality and higher energy levels than those who did not take it.

18) May Improve Mood

Supplements containing biotin may improve mood. A study published in Psychopharmacology found that supplementing with 800 mcg of biotin daily for 8 weeks improved symptoms associated with depression.

Biotin Benefits for Men Hair Growth

Hair loss is a very common problem for men, particularly as we age. In fact, noticeable hair loss in some form affects over 40% of all men over the age of 35, and this figure increases to 65% in men over the age of 60, and an incredible 80% of men over the age of 80.

If you are experiencing hair loss, then you will be aware that there are many different reasons for the condition to develop. Identifying yours is one of the best ways of ensuring you target an appropriate treatment.

While biotin can encourage hair growth, the supplement won’t be as effective for all types of hair loss. For example, if your hair loss is a result of a biotin deficiency then introducing a biotin supplement to your diet is likely to have an immediate and restorative effect. An easy-to-spot telltale sign that you are suffering from a biotin deficiency is that your nails are thin, brittle, and break very easily. However, the condition is relatively rare.

However, if your hair loss is a result of more common male pattern baldness then there is no scientific evidence to suggest that adding extra biotin to her diet will help to treat the root cause of the problem. This is because the root causes of male pattern baldness are genetic and hormonal, which cannot be reversed with a vitamin supplement.

Struggling with male pattern baldness? This doesn’t mean that it’s a bad idea to add a biotin supplement to your diet. Biotin will help to improve the strength and condition of your existing hair, which will create the illusion of hair that is thicker and fuller.

Double-blind studies have shown that biotin is effective at helping men with thinning hair to speed up and increase the rate of their hair growth. This will minimize the impact of your regular shedding and will certainly make your hair look fuller and healthier. What’s more, because biotin is non-toxic, it won’t cause any damage to your organs if you choose to take it, meaning that you have nothing to lose in giving it a try!

Biotin Side Effects for Men

It is important to note that while biotin supplements are safe, it is possible to ingest too much biotin and this could have negative and serious side effects on your overall health and wellbeing. Some of the side effects of taking too much of the supplement include:

• A red and itchy rash appearing on your body, particularly on your throat and chest. A fast-spreading rash or skin allergy could have a potentially life-threatening impact because in very rare cases it could lead to the respiratory disorder Anaphylaxis. As a result, if you experience a rash when taking biotin then it’s important to stop taking the supplement and seek medical advice immediately.
• Some users also experience nausea, particularly when they first begin taking biotin. Your initial mild nausea should diminish or disappear over time but, if it doesn’t, it could well be a sign that you are taking too much biotin.
• Taking too much biotin can also lead to raised blood glucose levels. One of the effects Biotin has on your body is to increase the number of fatty acids it contains and these acids, in turn, are turned into glucose. Normally this is not a problem but if you suffer.
• Finally, other less serious and relatively uncommon side effects to look out for include: increased thirst and dry mouth, disturbed sleep patterns and increased need to urinate.

So how much is too much? Well, the general daily recommended dosage of biotin is 2.5 mg (or 2,500 mcg) if you wish to receive the benefits of the supplement without any unwanted side effects. Any supplement boasting higher quantities of biotin than this should be approached with caution.

When taking biotin, always ingest it with plenty of water. Because biotin is a water-soluble vitamin, this will help to reduce your risk of experiencing any adverse side effects

Biotin Benefits, What the Experts Have to Say

“I recommend Biotin as part of my Vitamin Protocol.” – Dr. Michael Greger, MD, MPH, FACLM, founder of nutritionfacts.org

“Biotin is an important nutrient for overall health and well-being.” – Dr. Stephen Sinatra, DO, author of The Healthy Kitchen: Recipes for Optimum Health

“The best way to ensure adequate intake of biotin is through diet.” – Dr. David Perlmutter, MD, author of Grain Brain

“Biotin deficiency is common among vegetarians and vegans.” – Dr. Steven Gundry, ND, coauthor of Super Immunity

“If you are vegetarian or vegan, I would suggest adding to your vitamin regimen.” – Dr. Andrew Weil, M.D., author of Spontaneous Healing

Biotin Dosage Preparation and Safety

You can find biotin tablets at most pharmacies. Check the label on each one to make sure it contains 500 mcg of biotin. You can also buy biotin drops online. These come in different strengths, so check the label on each bottle to see which strength you need. Some brands contain only 300 mcg of biotins per drop. Other brands contain 600 mcg of biotin per drop.

When you use biotin drops, follow these instructions:

1) Shake the bottle before opening it.

2) Put two drops under your tongue every day.

3) Do not swallow the drops. Instead, let them dissolve on your tongue.

4) Wait 10 minutes before swallowing.

5) Drink plenty of water throughout the day.

6) Avoid drinking alcohol. It will decrease the amount of biotin absorbed by your body.

7) Store unused bottles in a cool place.

Foods Rich in Biotin

Most foods naturally contain small amounts of biotin. Here are some examples:

• Whole grains

• Legumes

• Soybeans

• Nuts

• Dairy products

• Eggs

• Avocados

• Cauliflower

• Spinach

• Broccoli

• Asparagus

• Sweet potatoes

• Peas

• Carrots

• Apples

• Bananas

• Grapefruit

• Kiwi

• Papaya

• Watermelon

• Egg

Health Risks from Excessive Biotin

Although there are no known risks associated with taking too much biotin, excessive consumption can lead to symptoms that include nausea, vomiting, diarrhea, headaches, dizziness, muscle aches, weakness, and confusion. People who take large amounts of biotin for extended periods of time may develop an unusual skin rash called eczema. They may also experience hair loss, weight gain, and depression.

Pregnancy and Breastfeeding

It is safe for pregnant women and nursing mothers to consume biotin. However, excessive intake during pregnancy or breastfeeding could harm the baby. Therefore, do not exceed the recommended daily dose of 200 mcg for adults and 50 mcg for children.

Children

The Food and Drug Administration does not recommend giving children more than 100 mcg of biotin a day. Children younger than 12 years old should not take more than 25 mcg of biotin daily.

Safety Issues

People who have had organ transplants cannot safely take high doses of biotin. Taking higher amounts of biotin may result in serious side effects including nausea, vomiting, diarrhea, and abdominal pain.

People who have diabetes should talk to their doctors before using any vitamin supplements. High levels of biotin can affect glucose metabolism and blood sugar levels.

Side Effects

If you notice any of these side effects while taking biotin, stop taking it immediately and contact your healthcare provider:

• Rash

• Hair loss

• Headaches

• Muscle cramps

• Weakness

• Dizziness

• Confusion

• Depression

• Skin irritation

• Swelling of face, lips, hands, feet, or lower legs

• Weight gain 

Biotin Frequently Asked Questions

How long does it take for biotin to work?

Studies show that biotin works within 24 hours after starting treatment.

What if I miss a dose?

Take the missed dose as soon as possible. Skip the missed dose if it is almost time for your next scheduled dose. Do not double doses.

How often should I take biotin?

Take biotin every day at the same time each day. If you forget to take a dose, skip the missed dose and take your next dose when you remember. Do not take 2 doses at once.

Can I take other vitamins along with biotin?

Yes, but only one type of multivitamin/multimineral product per day. It is best to avoid combining different types of vitamins and minerals.

I am allergic to milk. Can I still use biotin?

Yes. You can use biotin without milk.

Is it okay to drink alcohol while taking biotin?

No. Alcohol interferes with the absorption of nutrients.

Where can I get biotin?

You can buy biotin over-the-counter (OTC) in most pharmacies. Ask your pharmacist about buying biotin OTC.

Are there any dietary restrictions when taking biotin?

Avoid foods high in fats and cholesterol. These foods increase your risk of heart disease. Also, limit foods containing added sugars and sodium.

Do not eat grapefruit juice while taking biotin. Grapefruit juice increases the number of bile acids in the body, which can reduce the effectiveness of biotin.

Do not use herbal remedies or homeopathic products while taking biotin. They may interact with the way your body uses biotin.

Can I take biotin with other medications?

Talk to your doctor first. Some medicines may interfere with the action of biotin. For example, some antibiotics can cause a problem called pseudomalabsorption. This means that too much of the medicine gets absorbed into the bloodstream rather than being used by the body.

Other drugs include:

• Antacids

• Anti-inflammatory medicines such as aspirin, ibuprofen, naproxen, and others

• Blood thinners like warfarin

• Calcium channel blockers

• Cholestyramine

• Corticosteroids

• Digoxin

• Estrogens

• Fibrates

• Hormone replacement therapy

• Insulin

• Proton pump inhibitors

• Thyroid hormones

• Warfarin

Conclusion

It is perfectly safe for men to take biotin supplements to encourage hair growth and prevent hair loss, provided you are careful to take the correct dose. While the supplement can’t reverse the impact of male pattern baldness, Biotin has very real, and fully researched, benefits in improving hair growth rates, as well as in making your hair look and feel stronger and healthier.

As a result, if you have thinning hair then there is indeed no harm in adding a biotin supplement to your diet for its hair growth benefits.