We all want healthy and glowing skin. Some, especially ladies, are more aggressive in their desires and would do anything to achieve a shining skin.
Needless to say, many spend money on unproven supplements and pills just to look good. There’s no reason to judge as self-care is the way to a better world.
However, wasting money on pills that don’t work is not a good idea. Not only you lose money but also increase the risks of unpleasant side effects.
The name of biotin has been doing the rounds in the beauty & wellness industry for quite some time.
Supplement manufacturers claim biotin to improve your hair, nails, and skin. Some people even agree with the claims citing personal success.
So, is biotin good for your skin?
Does Biotin Improve Skin Health?
Biotin is a B vitamin that plays a role in energy production. Specifically, biotin converts carbs, fat, and protein to generate fuel for our bodies.
Along with that, biotin facilitates the synthesis of fatty acids.
Many people use this last bit to claim the benefits of biotin for the skin. They say biotin keeps skin nourished by boosting the production of fatty acids.
Some say biotin even improves the functions of oil glands to moisturize skin. Again, there are others who believe biotin to help the generation of new cells.
But are all these claims backed by science?
According to the author and nutritionist Beth Warren, biotin does have a role in maintaining healthy skin. The same is also true for your nails and hair.
People with biotin deficiency suffer from skin and hair problems. Giving them supplements improves their skin heath without exceptions.
However, are the results applicable to healthy individuals?
What Research Says
A 1985 study tested the effects of biotin on infants who had a deficiency. Giving them 10mg of biotin every day improved conditions of rash, dermatitis, or alopecia.
Another 2005 case report also found biotin to alleviate skin problems in one infant with deficiency.
However, there is something very specific about the two studies. Both of them tested the results on individuals with biotin deficiency.
No scientific evidence exists to suggest biotin improves skin health for healthy adults.
All unbiased and authentic sources of information echo this fact. Medical News Today agrees there’s insufficient evidence to recommend the use of biotin for skin. The National Institute of Health also says the same about biotin as no substantial evidence exists.
In the same way, biotin hasn’t been found to improve hair problems in healthy individuals.
All the benefits of biotin are applicable only when you are lack enough of the vitamin. Science doesn’t show biotin supplements to have much advantages for healthy individuals.
You should stop wasting your money on biotin supplements if you get enough from your diet. But do you need to worry about biotin deficiency?
How Common is Biotin Deficiency
You might be surprised to know biotin deficiency is really uncommon. Cases of serious biotin deficiency occur in 1 out of 137,401 individuals, according to Medscape.
For partial biotin deficiency, the number is 1 out of 109,921.
We require only 30 – 100mcg of biotin every day. The majority of us will have no problem fulfilling this requirement from our daily diet.
So, don’t worry about biotin deficiency unless you have serious symptoms like-
- Falling hair
- Rashes on your skin (red scaly skin)
Pregnant women and people who drink a lot may also have low levels of biotin.
Note: Biotin can lead to weight gain in a number of ways. You need to take a few steps to ensure you don’t put on weight while taking biotin. Click here to know the dos and don’ts.
How to Improve Skin Health
Your skin problems could be due to underlying causes that only a doctor can diagnose. Always consult your physician if you have persistent skin or hair problems.
Along with that, you can take a few steps to keep your skin in good condition-
Eat a nutritious diet
A proper diet is necessary to keep every aspect of your health in order. Eat a lot of colorful fruits and veggies to take advantage of antioxidants and anti-inflammatory properties.
Get sun protection
Use sunscreen and appropriate clothing to protect your skin from the harmful rays of the sun. Try not to venture out between 10 am to 4 pm when the sun is the strongest.
Avoid strong soaps
Prevent losing essential skin oil by shifting to gentle soaps. Also, limit your bath time and use warm water.
Apply a moisturizer that matches your skin type to keep skin nourished.
Beat the stress
Too much stress can cause acne and other skin problems. Find your stress beater and practice regularly.
Cigarettes damage the very fibers that give strength to our skin. Smoking may also cause wrinkles and compromise skin elasticity.
Sweating it out is a natural way to purify your skin and remove toxins. It also improves circulation that automatically makes skin healthy.
Get adequate sleep
Not sleeping enough contributes to more than just dark circles. Aim to get at least 7 – 8-hours sleep every night.
Supplements may help you promote your skin health. Obviously, you need to choose things that are proven and work. You can try omega 3 capsules or some natural apple cider vinegar to get shining and smooth skin.
Biotin plays a role in maintaining your skin health. Most of us will get enough biotin just by eating what we eat regularly. So, you don’t need to take any extra supplements.
Additionally, research finds no proof to back the skin improvement claims of biotin. They only seem to be the inventions of supplement brands to sell their products.
Coming to biotin deficiency, the rate is so low that most of us don’t have anything to worry. Visit your doctor if you think you have low biotin levels and seek supplementation.
Along with that, follow our tips to make sure you get a glowing and smooth skin.