Best Biotin Supplement
Can you name a facial feature that contributes to your own unique identity?
One facial feature that is unique to you is your hair. There are so many different types of colors, textures, strands, and lengths. Hair is truly remarkable and can often make you feel fantastic about yourself. However, as you age, hair can deteriorate more quickly, become brittle, and fall out. Alongside age, certain medications and illnesses can cause a loss of hair. Sometimes losing hair can knock your confidence a little. However, you can take supplements that can contribute to healthy hair, nails, and other parts of your body. One of which is biotin.
What is biotin?
Biotin is one of the essential vitamins of the Vitamin B group and is water-soluble. Biotin is also known as Vitamin H. It's commonly contained in food forms such as milk, eggs, bananas, and more. Similarly, it's available in supplements that help with biotin deficiency.
How does biotin work?
Biotin is an essential component of your body's enzymes which help break down carbohydrates, fats, and other complex substances, into energy. It's also believed to help stimulate the amount of keratin your hair produces to speed up the rate of follicle growth. Some believe biotin plays a vital role in the regulation of your genes and cell signaling. It also helps contribute to a healthier nervous system.
Conditions that can be treated
Biotin supplements tend to be taken if you have a biotin deficiency; they're also known to help treat:
- Hair growth: Biotin helps stimulate the amount of keratin your hair produces, causing the follicle to grow.
- Seizures: Those with epilepsy undergoing antiepileptic therapy for their seizures, such as taking medications like phenytoin, carbamazepine, phenobarbital, and more, may have a biotin deficiency making them more prone to seizures. Biotin supplements help restore their biotin levels and put them less at risk of having seizures.
- Muscle weakness: If you're experiencing muscle weakness and finding it hard to gather strength, it could be due to a lack of biotin. Biotin plays an essential role in rebuilding muscle strength and contributing to tissue growth. It also helps reduce joint inflammation and pains.<
- Difficulty with vision and hearing: Biotin is believed to help people with tinnitus and reduce inflammation and vascular problems of the eye.
These are just a few conditions biotin can treat. To know more about the best biotin supplements, check out our top 10 list.
Types of biotin supplement
There are a few forms of biotin that you can take, most of which tend to be in B-vitamin complexes or multivitamins. They do come in individual supplements and are in tablet form also.
The standard biotin supplement dosage is 10mcg, 50mcg, and 100mcg. Some of these tablets contain a biotin extract or brewer’s yeast. Biotin supplements are also vegan friendly as most of the natural sources of biotin come from meat-based products.
The dosage does vary for each supplement, but as a general guideline, per the National Academy of Sciences, the recommended dosages are:
- 0- 6 months: 5 mcg
- 7 - 12 months: 6 mcg
- 1 - 3 years: 8 mcg
- 4 - 8 years: 12 mcg
- 9 - 13 years: 20 mcg
- 14 - 18 years: 25 mcg
- 19 years and older: 30 mcg
- Pregnant women: 30 mcg
- Breastfeeding women: 35 mcg
Due to the rise in popularity, biotin is also being used in my cosmetic products such as shampoos, conditioners, and makeup.
Best food sources
Biotin is a part of the Vitamin B group and can be found in large amounts in certain foods such as:
- Egg yolks: Eggs contain lots of different B vitamins and are a great source of protein, iron, and phosphorus. The yolk, in particular, has lots of biotin. On average, a whole cooked egg will provide 10mcg of biotin, which's equivalent to 33% of your daily value. To consume this amount of biotin, you should always ensure the eggs you eat are fully cooked. If they're not, you could increase the risk of salmonella poisoning, and you may consume a protein known as avidin, which can inhibit biotin absorption.
- Seeds and nuts: Seeds and nuts contain a great source of fiber, unsaturated fat, and protein. Most importantly, they contain biotin; however, the number of biotins in them can vary based on the type. In particular, almonds and sunflower seeds tend to contain a lot of biotins. On average, a 20-gram serving of sunflower seeds can contain around 2.6mcg of biotin, and 30 grams of roasted almonds have 1.5mcg of biotin. You can easily restore your biotin levels by eating salads or stir fry with seeds and nuts.
- Liver: There are different types of organ meats like liver which are high in biotin. Biologically speaking, this makes sense as biotin is often stored in the liver. If you eat beef, you can benefit from around 31mcg of biotin for every 75grams of cooked beef liver. At the same time, cooked chicken liver is richer and contains 138mcg of biotin for every 75grams. While the liver isn't the most popular type of food, it does not stop you from whipping up a tasty dish with onions, or as a burger, cooked pasta, or anything else.
- Legumes: Legume is a category of food that contains lentils, peas, and beans. All of which are high in fiber, protein and have lots of micronutrients. In particular, soybeans and peanuts have a large amount of biotin. On average roasted peanuts hold 5mcg of biotin for every 28-gram serving. In contrast, whole soybeans can contain 19.3 mcg of biotin in a 100-gram serving.
- Sweet potatoes: Sweet potatoes contain fiber, minerals, vitamins, and high in antioxidants known as carotenoids. On average, a 125-gram serving of sweet potatoes contains 2.4mcg of biotin. Sweet potatoes are easy to eat; all you need to do is microwave them, mash, peel, or boil them.
- Mushrooms: Mushrooms are fungi that pack lots of nutrients, one of which is biotin. Depending on the type of mushrooms you consume, and how they are cooked, it will influence the biotin levels in your body. For example, canned button mushrooms contain 2.6mcg of biotin for every 120 grams you consume. In contrast, chopped button mushrooms that are fresh contain 5.6mcg for every 70-gram serving.
- Broccoli: Broccoli contains lots of fiber, calcium, vitamin A, vitamin C, and biotin. If you eat a cup of raw chopped broccoli that's 45grams, you will consume around 0.4mcg of biotin.
- Yeast: Brewer’s yeast and nutritional yeast hold a lot of biotins. However, the amount of biotin in them can depend on the brand you use. On average nutritional yeast holds around 21mcg of biotin for every 16grams. Whereas brewer’s yeast has 1.4mcg of biotin for a 7-gram packet.
There are lots of benefits to taking biotin supplements, which are:
- Biotin deficiency: If you take biotin supplements, it will help restore your low levels of biotin and stop your blood levels from dropping. If you have low blood levels of biotin, you could develop a rash next to your eyes, nose, and mouth and cause your hair to thin out. Similarly, you could be depressed and have tingling sensations in your arms and legs. Low biotin blood levels can occur in pregnancy; those who are malnourished, have undergone rapid weight loss and smoke. Taking biotin supplements can help reduce these systems mentioned above.
- Improve skin: The best biotin supplements may help better your skin. A lack of biotin can contribute to dry and itchy skin, putting you at risk of long-term conditions like acne and psoriasis. Biotin supplements may help improve skin and restore your youthful glow.
- Helps with cell growth: Biotin helps regulate the way DNA is formed in your body. It makes sure that all the genetic information is functioning correctly in each cell and is replicated.
- Protects your brain: In combination with other B vitamins, biotin helps assist with the activity of neurotransmitters and nerve signals. Together they protect your brain, help memory, and defend against major cognitive issues and neurological disorders.
If you take biotin, you could be at risk of having some of these side effects:
- Digestive upset;
- Skin rashes;
- Kidney problems;
- Insulin problems.
If you feel like you might have any of the above side effects when taking biotin, consult the advice of a doctor.
Precautions and warnings
If you are on kidney dialysis, you may need additional biotin, so check with a medical professional. Moreover, if you're a smoker, you may already suffer from low biotin levels and, therefore, might need some additional supplements. Finally, biotin supplements might have some form of interference with laboratory tests, and consequently, you should tell your doctor you're taking supplements before having such tests done.
How long should I take it?
The duration you take biotin can vary depending on the method, dosage, and why you're taking it. It's always best to speak to a doctor first, to know how long you should take it for.
Interactions with other medicines
You should consult with a doctor or pharmacist if you take any of the following medications:
Biotin is an essential vitamin part of the B group. It helps restore health to nails, hair, and the brain. There are lots of ways you can consume biotin, either in supplement form or in food. Biotin is readily available in many foods and has lots of benefits. The amount you take and the duration you take it for can vary; always seek the advice of a medical professional first to give you an insight into this.
Which biotin supplement is best for hair growth?
It's often believed that biotin supplements can help hair growth more than hair products with biotin in them. The best biotin supplement for hair can vary based on customer reviews of each brand. It's believed that you should have 2-5mg of biotin supplement a day to have stronger hair.
What is the best time to take biotin supplement?
You should take biotin supplements on an empty stomach, ideally 1 before your meal or 2 hours afterward. Always take a full glass of water to wash the supplement down.
What is the best biotin supplement to take?
Overall, it's believed that Jarrow Formula's is the best biotin supplement to take. They're a USA based company and sell supplements in the form of 5000mcg.
What supplement is best for hair loss biotin?
If you wish for your hair to grow back after it's been lost, then it's believed that Nature's Bounty Biotin is the best supplement. It comes in a 10000mcg tub and helps support nail, skin, and hair health.
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