Biotin is member of the B vitamin family and is a common nutrient used in the cosmetic industry. It has a reputation for helping the skin and hair and is found in many shampoos and cosmetics. Aggressive supplementation with biotin is not done very frequently. However, there are certain areas beyond beauty in which biotin is very helpful and for which supplementation can be considered.
Biotin is used for various functions in the body including energy production and blood sugar management. Biotin is also needed for healthy hair and skin [Source: Rushton]. Genetic mutations may cause some individuals to run low in biotin. This is found in early childhood and can manifest as seizures, hair loss, low muscle tone, developmental problems, hearing issues and skin rashes [Source: Prendiville]. There are many case reports in which biotin supplementation well above the recommended daily allowance improves many issues such as fatigue, low muscle tone, skin problems, diaper rash and irregular gait [Source: Higuchi, Ataman]. It is important to remember that low biotin as a cause for these problems would usually be related to genetic problem that does not utilize biotin well. These problems in relation to biotin are typically diagnosed in very young children who are deficient. The body also needs biotin to help use essential fatty acids and to support the nervous system.
Biotin has several other uses that could concern many individuals, diabetics in particular. Biotin, along with chromium, has been found to improve blood sugar control in diabetics [Source: Albarracin]. The same study also found that 2 grams a day of biotin plus chromium lowered total and LDL cholesterol. Another study found 15 grams of biotin a day lowered triglycerides and VLDL, or very-low-density lipoprotein [Source: Revilla-Monsalve]. The combination of chromium and biotin has also been shown to help reduce cardiac risk and clot damaging potential in the arteries [Source: Geohas]. This means that biotin, especially in combination with chromium, has the ability to deal with several risk factors that could compromise the health of individuals with high blood sugar. In addition, biotin supplementation helped those with a painful condition called peripheral neuropathy. In this condition (which usually occurs in diabetics) the nerves of the feet and hands become damaged, leading to painful sensations and eventual numbness. The numbness puts the limb at risk for injury and can make it very difficult to walk. Biotin helped improve this condition along with balance and walking for those suffering from the neuropathy [Source: Koutsikos].
Biotin dosages in the studies above were much higher than the recommended daily allowance but very still tolerated very well. Biotin may run low during pregnancy or with digestive issues such as inflammatory bowel disease. Seizure medications may lower biotin levels, including the medications phenytoin and carbamazepine [Source: Mock]. Smoking will also lower biotin levels. Good food sources of biotin include tomatoes, carrots, onions and eggs (either the egg yolk or cooked eggs). Raw egg whites may actually block the absorption of biotin. Raspberries, strawberries and cucumbers are also good food sources. Typical dosages in the studies were 2-15 grams of biotin a day. Diabetics with poor blood sugar control may want to consider higher dosages and adjust the dosage as blood sugar levels improve. Typically, dosages of 2mg or higher are used to support healthy hair and skin.
