Biotin is widely known as the go to supplement for expediting hair & nail growth, giving your hair strength and that healthier shine and bounce. The proof is there every time someone goes to their Doctor with symptoms that include hair loss or thinning hair. The Doctor will more often than not make a recommendation of biotin supplementation even before test results come back (since it isn’t a drug and not known for being dangerous.) It makes sense then that biotin is the primary feature in most “hair, skin, and nail” formulas. Nevertheless, while there exists plenty of evidence that biotin helps with hair and nail growth, does it really benefit your skin? Could it actually be harmful to one’s skin texture? Many consumers report that it causes breakouts to their face, back or elsewhere on their body; forcing them to choose between having great hair… or a great complexion. But does this choice need to be made? Can you have it all? Let’s take a look at some cold hard facts about nutrition, supplementation, and hair & skin health to see how to edge the odds to your favor.
What is Biotin?
Biotin (also known as Vitamin H, coenzyme R, or Vitamin B7) is classified under the “B group” of vitamins and found in eggs, certain types of fish and leafy greens. It is important for cell growth, the metabolism of fatty acids (the good ones) and has been shown to strengthen hair and nails. The recommended dosages of biotin tend to be between 2,500 – 5,000 mcg per day. However, some products are serving up 10,000mcg (or more), apparently going with the “more is better” mantra. Could this be the reason that many consumers run into problems with acne. Let’s take a deeper dive, shall we?
How Much is Too Much?
What happens when taking in “mega doses” of biotin? Does it all get absorbed through the digestive process and go where it should? Does the excess amount clog up your pores causing acne and skin inflammation as some sources say? Well, more than likely the answer to these questions is no. Absorption is not an issue since biotin is water-soluble. It turns out the cause of your acne flare ups when you up your biotin intake is much simpler. Upping the dosage on some micronutrients can set off some alarms in your body that mimic a deficiency signal of other micronutrients. In the case of biotin; the relative deficiency signaled here is pantothenic acid (or vitamin B5) and a deficiency in pantothenic acid WILL cause acne to break out in men and women. Therefore, most Dermatologists will recommend adding a pantothenic acid supplement to your daily intake to offset the imbalance. This is best done if you have a top quality supplement that blends the two at optimum levels since they obviously will support each other.
What Else Can be Done?
Now, at this point you may be asking, “Are there other vitamins and/or minerals I can add help to fight acne caused by biotin?” Absolutely! As you learn about nutrition it becomes more and more obvious that balance is the key. Having the correct ratios of your “micro” and “marco” nutrients will keep all the systems of your body functioning optimally. So let’s look at some others to include in your daily intake. Keeping appropriate levels of vitamins A and E will work wonders for a smooth glowing face. Vitamin A is fundamental for the repair and maintenance of skin tissue and vitamin E is a powerful antioxidant that protects the A. Low levels of Zinc are associated with acne as well. On average, people with acne have 24% lower zinc levels than their smoothly complexed counter parts. And lastly there’s hydration; Regardless of supplement you may be taking and how healthy your core nutrition is, if you are not taking in enough water, the nutrients you do have will be less bioavailable and won’t be getting where they need to be. Be sure you are drink enough water for your specific needs. A good general rule is half your body weight (pounds) in ounces per day. I.e.: if you weigh 150 lbs, you should be drinking 75 ounces a day. So… BOTTOMS UP!
So here are the facts: Hair and nail growth can slow when you are deficient in biotin and both will become weak and brittle. But chances are if you’re deficient here you have some other nutritional shortfalls that need addressed… and only addressing one concern will bring on other issues that will require attention. Using a complete formula that supports the healthy outer look that we all so desperately crave is the key.
