A Guide to Biotin and its Benefits

Heard of biotin but no idea what biotin does? It’s essential that we get enough of this water-soluble vitamin as it helps support our health in several ways. We need biotin for hair and skin health, among other things. Whilst there are plenty of foods that contain biotin, it can also be useful to take a supplement to help safeguard your intake.

Here, we dive into the benefits of biotin and reveal how you can get enough.

What is Biotin?

Biotin is one of the eight B vitamins and it plays several important roles in the body, to help maintain good health.  

Biotin is a water-soluble vitamin so we need to get enough of this nutrient every day.

What Vitamin is Biotin?

Biotin also goes by the name vitamin B7.

What are the Benefits of Biotin?

Biotin has several benefits for the body, making it an essential nutrient for good health.

Biotin for Hair

If you want to support your hair health then biotin is an important nutrient to consider as it contributes to the maintenance of normal hair.

A supplement such as Vitabiotics Perfectil Hair contains 28 micronutrients to give hair extra support. This includes 45μg of biotin, as well as the minerals selenium and zinc.

Biotin for Skin

As well as supporting hair health, biotin contributes to the maintenance of normal skin.

Biotin has also been shown to contribute to the maintenance of mucous membranes. This is essentially a ‘skin’ that lines and protects the inside of the body such as some organs and cavities including the lungs, stomach and nose.

Biotin for Nutrient Breakdown and Energy

There are several nutrients which can help with maintaining healthy energy levels. Biotin has been shown to contribute to the reduction of tiredness and fatigue while also contributing to normal psychological functions. It also contributes to normal macronutrient metabolism. Macronutrients include carbohydrates, protein and fat, and our metabolism essentially refers to how the body breaks down nutrients into energy.

Biotin in Pregnancy 

Pregnancy and post-pregnancy can impact hair health, and hair loss can be a common problem for women who are postpartum. Biotin has been shown to contribute to the maintenance of normal hair.

How Much Biotin Per Day is Needed?

The Nutrient Reference Value (NRV) for biotin is 50 micrograms (µg) per day. This is the recommended amount needed for good health.

The UK Department of Health says that taking 0.9 milligrams (mg) or less a day of biotin in supplements is unlikely to cause any harm.

Sources of Biotin

There are several biotin sources. The food that contains one of the highest amounts of biotin is cooked beef liver, which may not be to everyone’s liking! Below are some of the richest sources of biotin, however there are also many other biotin-rich foods which can be added into your diet.

• Cooked Beef Liver- 31 μg (micrograms) in 75 g

• Nutritional Yeast - 21 μg per 2 tbsps

• Egg Yolks - 10 μg in one whole egg

• Button Mushrooms - 5.6 μg per cup

Taking Biotin Supplements

If you don’t get enough biotin from your diet, then a supplement can be useful to ensure you’re getting enough and to safeguard your intake. Those who want to support their hair and skin health may also want to consider a supplement.

Vitabiotics has a number of biotin supplements available in different forms including biotin capsules and gummies.

Vitabiotics Ultra Vitamin B Complex includes all eight of the essential B vitamins, including 25 μg of biotin whilst Vitabiotics Perfectil Original is a triple active supplement for skin, hair and nails. It contains 20 micronutrients including 45 µg of biotin.

Perfectil Hair Crush Gummies are also great for those who don’t like taking tablets.

Wellman Gummies provide comprehensive nutritional support for men with 22 nutrients, including biotin. Wellwoman Gummies for women also provide comprehensive nutritional support and three berry flavour gummies contain 50 μg of biotin.

Getting enough biotin in your diet or via supplementation ensures you can reap the benefits of this essential B vitamin.

Check out the rest of the Vitabiotics range of biotin supplements here.