Hey there, health enthusiasts! Today we focus on Biotin, commonly referred to as Vitamin B7, involved in the functions such as shiny hair, skin health, and energy. However, you might say that this is where vegetarians and vegans are getting it wrong; are they deficient in Biotin? So sit back, relax or prepare some popcorn because it is time to discuss how biotin supplementation may be your body’s secret weapon to achieving one’s peak form.

Biotin 101

One of the B vitamins is biotin. It is useful when it comes to boosting the flow of nutrients in the body; benefitting hair and skin. Indeed, this is the perfect device for multitasking! In its second function, the B vitamin Biotin is used in the synthesising of keratin, a compound used to construct your hair, skin and nails. As it can synthesise it in a small amount it also needs to pick up the same from the diets. In this regard, the following question may arise: As far as the dosage of biotin in human’s body is concerned, what is the exact amount required? For adult females and males the RDI is 30 micrograms (mcg) per day.

Why Vegetarians and Vegans Might Need Biotin Support

Biotin can be obtained from meat, poultry, and eggs. However, this does not in any way mean that vegetarians or vegans cannot be healthy throughout their lifetime. Here's why supplementation might be necessary:

• Lower Bioavailability: Bioavailability of Biotin can be somewhat restricted in plant based diets because it can bind to other substances with which the human body cannot deal and metabolise.
• Cooking Methods: Some techniques used in cooking can affect the biotin molecule. For instance, should one decide to prepare vegetables by boiling them, it is probable that one will lose this vitamin in the process since the boiling water will wash it away.
• Dietary Needs: Vegetarians with high protein requirements (athletes, pregnant women) or vegans who struggle to meet their daily protein intake through plant-based sources might benefit from additional biotin support.

Signs of Potential Biotin Deficiency

While rare, a biotin deficiency can manifest through:

• Brittle hair and hair loss
• Dry, scaly skin
• Cracked nails
• Fatigue
• Muscle cramps

Biotin-Rich Vegetarian and Vegan Foods

Here are some plant-based powerhouses to boost your biotin intake:

• Nuts and Seeds: Almonds, peanuts, walnuts, sunflower seeds
• Legumes: Lentils, chickpeas, soybeans
• Whole Grains: Quinoas, brown rice, and oatmeal
• Vegetables: Cauliflower, mushrooms and sweet potatoes
• Fruits: Bananas, avocados

Tip: Many plant based biotin sources are recommended to be taken in many in a day so that there is plenty of the vitamin.

Does consumption of protein supplements impact the absorption of biotin in the human body?

Great question! Some protein powders, especially those containing raw egg whites (a biotin source), might contain a protein called avidin. Avidin attaches to biotin and this leads to inhibition of biotin absorption. Yet, as a rule, the protein powders people use have been processed to eliminate or reduce the level of avidin.

If you are worried you should avoid any supplement that you are not sure about. Look for the key ingredients on the label. Avidin is found abundant in raw egg whites; thus, avoid products containing raw egg whites or products labelled “avidin-free.”

Are you thinking of using Biotin supplements?

In case you are a vegetarian or vegan and you are undergoing symptoms of a biotin deficiency or you may have some soiling about your ability to feed for the biotin intake, then it may be advisable to seek the assistance of a registered dietitian (RD). They can take your circumstances into consideration, and they can provide you with a custom solution with biotin inclusion or without it.

Conclusion: Embrace Vibrant Health with Biotin Support

Vitamin B7 or biotin greatly contributes to the health and wellbeing of a person. Based on the evidence discussed above, it can be concluded that vegetarians and vegans can easily incorporate biotin into their diet, but supplementation may be needed sometimes. Just note that a personalised approach has to be taken into consideration. It is recommended that you connect with a registered dietitian to address your individual characteristics and come up with a plan that facilitates your full-throttle healthy living.

Are you interested in reaching your full potential? By visiting Genetic Nutrition, you will be able to find a selection of higher quality biotin supplements. 

FAQs

1. What are the possible side effects of the biotin supplements?

Biotin is considered non-toxic, when consumed in normal recommended portions. Nonetheless, high doses of this medicine may affect the blood. It is advisable that you should consult your doctor before you opt for any supplements.

2. What is the duration of time it will take before realising the effect of biotin supplements?

Everybody is different and this means that the results which the positions aim to achieve may not always be the same. Any changes to hair, skin, and nails may take weeks, or even months before they are visibly seen.

3. Can biotin supplements interfere with or be interfered by other medications?

It is possible that biotin interferes with such medications as anti-seizure medications. It is also wise to consult your doctor on the same matters before beginning any supplementing regime.

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