U nas zapłacisz kartą
Biotyna a łuszczyca - Kluczowe informacje i badania naukowe
Biotin Benefits: What the Experts Have to Say
Biotin is a B vitamin that’s important for many body functions, including metabolizing food — the process of turning food into energy. And many people swear that biotin has improved their hair, skin and nail health, too.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
But is biotin the magic solution to getting flowing locks, strong nails and glowing skin? Registered dietitian Courtney Barth, RD, explains the possible benefits of biotin and whether this nutrient could help you.
Benefits of Biotin
Because of this, biotin deficiency is rare, and a severe biotin deficiency in healthy people eating a balanced diet has never been reported.
The adequate intake (AI) for biotin is 30 micrograms (mcg) per day for adults and 35 mcg per day for breastfeeding women. Based on studies performed in Western populations, most people take in between 35–70 mcg of biotin per day, which exceeds the amount needed to support health.
For this reason, most people do not need to supplement with biotin. However, biotin supplements may be helpful for specific populations.
Can Benefit Pregnant and Breastfeeding Women
During pregnancy and lactation, the need for many nutrients increases. Research shows that as many as one-third of pregnant women develop marginal biotin deficiency even when they’re consuming the recommended amount of biotin on a daily basis.
Some studies suggest that biotin deficiency during pregnancy may increase the risk of preterm labor or fetal growth restriction.
What’s more, evidence suggests that biotin deficiency is more common in women with hyperemesis gravidarum, a condition that causes extreme nausea and vomiting during pregnancy.
Evidence suggests that pregnant women may need to take in two to three times the biotin AI to meet demands during pregnancy.
Breastfeeding also increases the demand for biotin. It’s important for pregnant and breastfeeding women to prioritize biotin-rich foods or take a prenatal supplement that provides an appropriate amount of biotin.
May Reduce Multiple Sclerosis Symptoms
Multiple sclerosis (MS) is a disease that impacts the central nervous system and causes symptoms like fatigue, difficulty walking, and weakness.
Limited evidence suggests that high-dose biotin supplements may help decrease symptoms in people living with MS. Biotin activates acetyl-coA carboxylase, an enzyme involved in the synthesis of a layer of protein and fatty substances that surrounds nerves known as myelin. In people with MS, there is decreased synthesis of myelin, which is why scientists believe that biotin supplements may benefit those with MS.
Benefits of biotin
Biotin plays an important role in converting carbohydrates, fats and proteins into energy. It also helps your body’s cells function well. Biotin is essential, which means you can’t live without it.
But why does biotin get superhero status when it comes to hair, skin and nail health? Maybe because biotin deficiency — not having enough biotin — can lead to:
So don’t assume taking biotin supplements will cure hair, skin or nail problems. “If you notice sudden changes in your hair, skin or nails, see your provider,” says Barth. “Don’t self-treat with biotin supplements without knowing the cause.”
How much biotin do you need?
Adults need 30 micrograms of biotin each day to avoid a deficiency. Most people get adequate biotin through their diet.
“Biotin is in many of the foods we eat, such as fortified cereal, egg yolks, meat and legumes (like lentils, chickpeas and beans),” explains Barth. “And it’s always better to get your vitamins and minerals through a balanced diet rather than supplements.”
If you’re pregnant or breastfeeding, you need more biotin, though — 35 micrograms per day.
“Pregnant or breastfeeding women often benefit from a prenatal vitamin,” says Barth. “Prenatal vitamins contain biotin, folic acid and other nutrients that are important for the health of the mother and baby. If you’re not sure which prenatal vitamin to take, ask your provider.”
Do biotin supplements help with hair growth?
Maybe you’re not worried about biotin deficiency but wonder whether a biotin supplement could help you get amazing hair. After all, many products advertise biotin as a hair growth booster.
“No studies have proven that biotin supplements will change the appearance of your hair, skin or nails,” Barth says. “But some people find that taking a biotin supplement helps them boost hair and nail growth. It’s usually not harmful to try biotin for thicker hair or healthier nails.”