Our StoryBy Paul Bernitt, DHH
Welcome to this month’s edition of Healthier You! In this issue, we’re diving into an essential nutrient that’s become popular in health circles: biotin. You might have heard people say that biotin is great for your hair, skin and nails, but this nutrient does a lot more than that! Let’s explore the science behind biotin, its benefits and how you can make sure you’re getting enough of it to keep your body strong and healthy.
What is Biotin, and Why Do We Need It?
Biotin, also known as vitamin B7, is part of the B vitamin family. This group of vitamins is known for helping our bodies turn food into energy. B vitamins, including biotin, play an important role in keeping our cells, nerves and muscles healthy. Biotin is especially useful in helping the body break down fats, proteins and carbohydrates, turning them into the energy we need for our daily lives.
Our bodies don’t produce biotin on their own, so we need to get it from food or supplements. When we don’t get enough biotin, it can lead to issues such as thinning hair and brittle nails, skin problems, low energy, and even damage to nerves and brain cells. So, getting the right amount of biotin is important for keeping our bodies running smoothly.
The Benefits of Biotin for Hair, Skin and Nails
One of the main reasons biotin is so popular is because of its effects on supporting healthy hair, skin and nails. Here’s how it helps:
- Stronger Hair: Biotin is known to improve hair strength, thickness and shine. It’s thought to help produce keratin, a protein that makes up hair, skin and nails. Research shows that biotin may help people with thinning hair grow healthier, stronger strands.1
- Healthier Skin: Biotin supports healthy skin by helping with the production of fatty acids. These fats keep your skin moisturized, which can prevent dryness and flakiness. In fact, low levels of biotin have been linked to skin rashes and conditions like dermatitis, where the skin becomes red and scaly.2
- Stronger Nails: If you have weak or brittle nails, biotin may help. Studies suggest that biotin supplements can improve nail thickness and reduce the risk of breaking and splitting.3
How Biotin Boosts Your Energy
Biotin doesn’t just work wonders on hair, skin and nails; it also helps convert food into energy. It plays an essential role in metabolizing the fats, proteins and carbohydrates that we eat. Think of it as a helper for your body’s “engine” that helps turn the fuel (food) into the power you need to move, think and play.4
When your biotin levels are too low, it can make you feel sluggish or even tired because your body isn’t able to make enough energy. I have witnessed the power of B vitamins, including biotin; countless people who have a healthy amount often report feeling more energetic and focused throughout the day. Biotin is found in TriVita’s GlucoManage to help manage glucose levels by enhancing the process of converting food into energy and in Alfred Libby’s Super B-12 to enhance energy production.
Biotin and Brain Health
Biotin supports not only physical energy but also mental clarity and brain health. It helps to keep nerve cells functioning well, which can affect mood, memory and concentration. Scientists believe that biotin may protect the nervous system by helping to prevent damage to nerve cells.5 This is especially important as we age, since our brains need extra care to stay sharp and healthy. Other brain health nutrients shown to support healthy development of brain cells and protection from neuro degeneration include Bacopa monnieri, pantothenic acid and lithium orotate found in TriVita’s NeuroShine®.
Sources of Biotin: Food vs. Supplements
I recommend the following foods with biotin, but keep in mind that diet alone may not be enough for your specific needs.
- Eggs
- Nuts and seeds
- Whole grains
- Meat and fish
- Dairy products
- Leafy greens like spinach
Dr Paul’s Bottom Line
Biotin is an amazing nutrient with benefits that go beyond what most people realize. From boosting your energy to supporting hair, skin and nail health, biotin is an important part of a healthy lifestyle. If you’re looking to improve any of these areas, consider adding biotin-rich foods to your diet or speaking with a healthcare provider about supplements.
Whether you’re enjoying foods rich in biotin or taking a supplement, this powerful nutrient can help you feel like the best version of yourself! Remember, the road to a healthier you is all about balance and knowing what’s best for your body.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/
- https://www.ncbi.nlm.nih.gov/books/NBK547751/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9659605/
- https://pmc.ncbi.nlm.nih.gov/articles/PMC8018149/
