What is Biotin?

Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin that has huge benefits to the body. In our bodies Biotin helps with:

• Metabolism
  Biotin plays a crucial role in the metabolism of carbohydrates, fats, and proteins. Specifically, Biotin helps enzymes add a carbon dioxide molecule to certain substrates, which is essential for their metabolism and to release energy from what we eat for our body to function.

• Healthy skin, hair, and nails
  Biotin is involved in the production of keratin, a protein that forms the structural foundation of our skin, hair and nails. Biotin supplements are often marketed for promoting healthy skin, hair growth, and nail strength.

• Cell growth and development
  Biotin plays a role in our body’s cells as it helps regulate the activity of certain genes involved in cell growth, differentiation and development. Biotin can also have anti-inflammatory effects and contribute to overall immune function keeping us well.

• Energy production
  By assisting in the metabolism of carbohydrates, fats, and proteins, Biotin helps convert these nutrients into energy that the body can use for various physiological processes. We need enough Biotin to help our bodies maintain the right energy levels and overall metabolic health to function.

Found naturally in a wide variety of foods, including eggs, liver, nuts, seeds, fish, meat, dairy products and certain vegetables like sweet potatoes and spinach, getting Biotin out of what we eat isn’t usually a problem but we can also look to boost our intake by taking a regular Biotin supplement too.

Biotin is often associated with promoting hair growth and improving hair health, and many people look to it to help fight hair loss or thinning hair. Having a deficiency of Biotin can lead to less hair or thinning hair, and supplements with this vitamin in can help to improve hair health and promote hair growth alongside other vitamins and nutrients for well being.

It's important to note that our hair growth is influenced by various factors, which are completely individual to us. This can include genetics, hormonal balance, overall health as well as lifestyle factors. Biotin is just one of many nutrients that play a role in maintaining healthy hair, and its effects on hair growth may vary from person to person and it’s also important to note that it’s not an ‘instant fix’ as you’ll need to take it consistently and regularly over time to see results.

Knowing how often to take your Biotin can vary depending on your age, health and any specific health concerns, but in general, most adults can safely take Biotin supplements at doses ranging from 30 to 100 micrograms (mcg) per day.

As Biotin is a water-soluble vitamin, this means that any excess amounts are usually excreted in the urine rather than stored in the body. This essentially means the body is never taking more than it needs and this means it’s usually considered safe to take a Biotin supplement daily. You might consider taking it alongside your daily multivitamin or Vegan Multivitamin Tablets.

If you’re just beginning your Biotin journey then you can always start off with a lower dose and increase it as you need, and this can allow your body to adjust to it and minimise the risk of any potential side effects.

When taking this vitamin, make sure you follow the dosage recommendations provided on the supplement label and always speak to your GP or healthcare professional before starting any new supplement plan to ensure it's the right one for you.

It’s important to note that Biotin is also found naturally in a variety of foods, including eggs, nuts, seeds, fish, meat, dairy products and certain vegetables. Consuming a balanced diet that includes these foods can help ensure you're getting an adequate intake of Biotin and other essential nutrients for overall health and wellbeing.

In general, Biotin is considered safe for most people when taken at recommended doses. It is a water-soluble vitamin, which means that any excess amounts are typically excreted in the urine rather than stored in the body. As a result, the risk of toxicity from taking Biotin supplements is low.

However there are some factors to bear in mind which include taking the correct dosage, pregnancy and breastfeeding and getting the approval from your doctor if you’re planning to take Biotin and any underlying health conditions as these may have required medications which might not work well with a Biotin supplement.

Overall, when taken at recommended doses, Biotin supplements like most Hair, Skin and Nail Vitamins are generally safe for most people. However, it's important to use them responsibly and under the guidance of your GP or healthcare professional, especially if you have any underlying health concerns or are taking medications.

What are the side effects of Biotin?

Biotin supplements are generally considered safe for most people when taken at recommended doses. However, some individuals may experience side effects, especially at high doses. Common side effects can include:

• Nausea
  Sometimes taking a new supplement such as Biotin can result in mild gastrointestinal symptoms such as nausea or an upset stomach.

• Skin reactions
  In rare cases, Biotin supplements may cause skin reactions such as itching, a rash or acne. These reactions are usually mild and resolve on their own once you stop taking the supplement.

• Allergic reactions
  These reactions are usually uncommon but can take many forms such as a rash, itching, swelling or difficulty breathing. If you experience any of these symptoms then stop taking them and seek medical attention immediately.

If you have any concerns about potential side effects or interactions with other medications or supplements that you currently take, first speak with your GP or a health professional to discuss if it’s wise to start taking a Biotin supplementation.

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