Vitamin H
Biotin: What is it? Who needs it? And why are you hearing about it all the time?
Great questions, all of them. But let’s begin with the basics: Biotin is an essential nutrient — one of the eight B vitamins: B-7, to be exact!
Despite biotin’s inclusion in the vitamin B complex, however, it is often referred to as “Vitamin H,” from the German words “haar und haut” — or “hair and skin” in English. The nutrient is known to play a role in the health and maintenance of both, since typical signs of a biotin deficiency include thinning hair; skin rashes, dryness, or infections; and brittle nails. (1, 5)
Hair loss, known medically as alopecia, is distressing for both men and women. But don’t pull your hair out about it just yet: “We find biotin to be very helpful for hair disorders,” says dermatologist Wilma Bergfeld, MD. The doctor at the Cleveland Clinic adds that the vitamin “also makes nails thicker, and oral biotin is exceedingly safe, even in large doses.” (6)
Indeed, a 1993 Swiss study demonstrated a “25 percent increase in nail plate thickness in patients with brittle nails who received biotin supplementation.” Similarly, a German study found 41 out of 45 participants “showed definite improvement” in the condition of their nails. (3, 4)
And if dryness or rashes are getting under your skin, biotin could potentially help. More research here is needed, but small studies have been promising: case reports of infants receiving biotin supplements report “dramatic improvements in rash or dermatitis as well as alopecia,” according to the National Institutes of Health’s Office of Dietary Supplements. Of course, always speak to your pediatrician or doctor first before attempting any treatment. (1)
In 2010, the European Food Safety Authority was asked to provide a scientific opinion on claims about biotin’s benefits. After evaluation, the EFSA’s Panel on Dietetic Products, Nutrition and Allergies found health claims about vitamin B-7’s role in the maintenance of normal hair, skin and nails to be “sufficiently characterised.” (2)
So if you’re fighting tooth and nail to keep your hair and skin healthy, biotin could be an ally in the battle. (And we’re not even getting into vitamin B-7’s potential benefits for cognitive and immune function here! That’s a topic for another blog post.)
But how much of the nutrient do you need per day, and how can you best ensure you get enough?
Biotin-rich foods
Biotin occurs naturally in a variety of foods, so a nutritious and balanced diet often provides the 30 mcg daily value (DV) that is generally considered enough for adults. Hey, eating one’s way to health sounds pretty great to us! The Office of Dietary Supplements at the US National Institute of Health (NIH ODS) lists cooked beef liver as the ultimate source — though this dish isn’t for everyone, it turns out our grandparents were on to something. Just three ounces of cooked beef liver can provide your DV of biotin.
Cooked whole eggs are the next best source — in normal cases, three a day should provide adequate amounts of B-7. Keep in mind, though: removing the yolks also sacrifices most of the biotin, and consuming raw eggs actually inhibits biotin absorption, thanks to a glycoprotein found in raw egg whites.
Pink salmon comes in third on the NIH ODS’s list of biotin-rich foods. If you’re eating salmon for the “vitamin H,” you might want to buy it fresh, since the organization notes that “certain processing techniques (e.g., canning) can reduce the biotin content of foods.”
For vegetarian alternatives, you can also find lower levels of biotin in roasted sunflower seeds or almonds. And boiled spinach and raw broccoli are among more modest sources of the vitamin. Relying entirely on vegetables can be trickier, though: If it were the only thing you ate, you’d need to consume roughly 30 cups of boiled spinach every day to reach a recommended DV of 30 mcg of biotin — even Popeye himself would struggle with that. (1)
Is your diet providing enough biotin?
Thinning hair, skin issues, and brittle nails are among possible signs that your vitamin B-7 intake is not, well, hitting the nail on the head. For a variety of reasons, some people may need more biotin per day.
For example, the NIH ODS says that “at least a third of pregnant women develop marginal biotin deficiency in spite of normal biotin intakes.” The health organization also warns that “chronic exposure to alcohol” can inhibit one’s B-7 absorption. Smoking, renal dialysis, and inflammatory bowel disease are some of the other culprits that may increase an individual’s need for biotin. (1, 7)
Biotin-rich foods are a great way to ensure you are meeting your nutritional needs. If a busy schedule or dietary restrictions make it a challenge, however, it could be worth considering taking a biotin supplement. And if we can be so bold as to make a recommendation there? Lissa Health Biotin is non-GMO, vegan, and rigorously quality-tested in a laboratory audited by both Health Canada and the FDA.
In all cases, it’s important to speak with your doctor or healthcare professional about possible underlying medical conditions before trying dietary changes or nutritional supplements as a treatment for woes concerning your hair, skin, or nails. Symptoms can have many different potential causes and treatments.
For example, the Cleveland Clinic notes hair loss can stem from a biotin deficiency — but it can also be caused by “endocrine disorders, which include problems with your pituitary, parathyroid or adrenal glands, or your ovaries or testes.” When it comes to your health, your medical professional is best poised to determine your appropriate course of action. (6)
Sources:
“Biotin.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, June 3, 2020.
EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Scientific Opinion on the substantiation of health claims related to biotin and maintenance of normal skin and mucous membranes (ID 121), maintenance of normal hair (ID 121), maintenance of normal bone (ID 121), maintenance of normal teeth (ID 121), maintenance of normal nails (ID 121, 2877), reduction of tiredness and fatigue (ID 119), contribution to normal psychological functions (ID 120) and contribution to normal macronutrient metabolism (ID 4661) pursuant to Article 13(1) of Regulation (EC) No 1924/2006. EFSA Journal 8( 10):1728. [19 pp.] 2010.
Hochman LG, Scher RK, and Meyerson MS. “Brittle nails: response to daily biotin supplementation.” Cutis. 51(4):303-305. April 1993.
Floersheim GL. “Behandlung brüchiger Fingernägel mit Biotin [Treatment of brittle fingernails with biotin].” Z Hautkr. 64(1):41-48. 1989.
Palsdottir, Hrefna. “Biotin: Benefits, sources, and safety.” Medical News Today, MediLexicon International. June 17, 2020.
“Is Biotin as Good as Advertised for Your Hair Loss?” Health Essentials, Cleveland Clinic, September 25, 2019
Wong, Cathy. “The Health Benefits of Biotin.” Verywell Health, Cleveland Clinic, June 11, 2020.