- There is no scientific evidence to suggest that biotin causes weight gain; in fact, the nutrient plays an incredible role in weight management.
- The benefits of biotin are a dime a dozen and transverse having better-looking hair or supple skin.
- It is always important to consult with a healthcare professional before starting any new supplement regimen, especially if you have concerns about weight gain or other side effects.
Does biotin cause weight gain? If you have, at some point in your haircare or skincare journey, contemplated supplementing your eating routine with biotin, then you must have wondered about the implication of this micronutrient on your waistline. But does biotin makes you gain weight? Is adding a few pounds one of the compromises that one has to make in the quest for radiant-looking skin or luscious skin? And if, indeed, biotin does make you gain weight, what can one do about it? This comprehensively-researched write-up attempts to break the mold and get to the bottom of this parley. Let us indulge you, shall we?
What does Science say About Biotin Making You Fat?
Truth be told, scientific studies have not found any evidence linking biotin to weight gain or weight loss. You see, biotin is essential for energy production and helps the body metabolize fat, carbohydrates, and amino acids to meet its daily quota of energy demands. It also regulates blood sugar levels and may lower blood glucose in people with type 2 diabetes, although the general efficacy of this is still under review and up for medical debate.
Now, while biotin itself does not cause weight gain, it can indirectly contribute to it by improving overall health (in a good way). By improving the body's ability to store nutrients efficiently, biotin supplementation may make you gain a few pounds, mostly as a result of better health. However, there is no direct correlation between biotin supplementation and weight gain. In fact, some studies suggest that biotin supplements may assist with weight loss by aiding in the metabolism of food into energy. Therefore, as far as this is concerned, it is unlikely that biotin will make you fat, and it may even have potential benefits for weight management.
Why do People claim Biotin Causes Weight Gain?
As we have identified earlier, there is no scientific research that definitively backs up the claim that biotin causes weight gain. That being said, there are reports that some people have in the past noticed increased hunger after taking biotin supplements. This can be traced back to the fact that biotin enhances energy metabolism, which can make the digestive process more efficient and can be thought to lead to increased hunger. Additionally, biotin's role in glucose regulation can lower blood glucose, which can trigger more intense hunger urges. And as you may have guessed at this juncture, more frequent hunger pangs mean there's a greater likelihood of overeating or overindulging in carbs.
In other words, this implies that if someone experiences weight gain while taking a biotin supplement, it is most likely due to consuming more calories than they burn rather than the supplement itself. Which means that to avoid weight gain while taking biotin, you only have to pay closer attention to your overall calorie intake and maintain a healthy diet paired with a regular exercise routine.
How To Avoid Weight Gain While Taking Biotin?
Now that the biotin and weight gain discourse has reached an interesting crescendo, it's only natural to wonder if there are some measures that one can take to avoid unnecessary weight gain while supplementing with biotin.
First things first, it's important to bear in mind that while there is no direct evidence linking biotin supplementation to weight gain, it is possible that some formulations or brands of biotin supplements may contain other ingredients that can contribute to weight gain. Which, of course, implies that some folks are likely to notice a significant uptick in the numbers displayed on their bathroom scale after adopting the regular use of biotin supplements. To mitigate this, here are some tips on how to avoid weight gain while supplementing with biotin:
- Choose a reputable brand: Be sure to choose a high-quality biotin supplement from a reputable brand like Wellabs that is transparent about its ingredients and manufacturing processes. Weight gain aside, this will also shield you from the undesirable side effects of using subpar supplements.
- Read the label carefully: Go for a biotin supplement that contains only biotin-related inputs and does not have any added sweeteners, fillers, binders, or artificial ingredients that could contribute to weight gain.
- Eat a healthy diet: In addition to your preferred biotin supplementation regimen, focus on eating a healthy, balanced diet that is rich in nutrient-dense foods like fruits, vegetables, whole grains, lean proteins, and healthy fats. This will help ensure that you are getting all of the vitamins and minerals your body needs to maintain a healthy weight.
- Monitor your calorie intake: While biotin itself does not contain calories, if you are taking a biotin supplement in the form of a gummy or chewable, it is still critical to monitor your overall calorie intake and ensure that you are not consuming more calories than you need. And this is especially true for those who are genetically predisposed to weight gain.
- Exercise regularly: Regular physical activity (preferably short but intense sessions) can help you maintain a healthy weight and stave off the unwanted weight gain that could be associated with biotin supplementation. Speaking of which, aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Having said that, if you have any notable concerns about weight gain or any other health issues, it is always best to consult with a healthcare professional before starting any new supplement regimen.
What Is Biotin And What Is Its Role In Human Body?
Now that we have outlined the specifics of the dicey relationship between biotin and weight gain, let's take a short detour and explore what this micronutrient entails and its role in the human body.
Also known as vitamin B7 or vitamin H, biotin is, at its simplest definition, a water-soluble vitamin that plays a number of essential roles in the human body. Now, as far as its role in the human body goes, the relevance of this micronutrient is diverse and quite multifaceted. For starters, and as earlier mentioned, it is involved in the metabolism of carbohydrates, fats, and proteins. It helps to break down these nutrients into smaller units that can be used by the body for energy. Secondly, it is a nutrient that is heavily involved in the synthesis of fatty acids, which are essential for the formation of cell membranes and for energy storage in the body.
Perhaps the most interesting bit of them of all is biotin's bearing on the maintenance of healthy skin, hair, and nails. Apparently, it helps to promote the growth of these tissues and also plays a role in maintaining their strength and elasticity. This is one of the reasons supplementing with Wellabs Biotin, Collagen, and Keratin pills ought to be part and parcel of your hair, nails, and skincare regimen.
Far from all that, did you know that biotin is also involved in the regulation of gene expression, which means that it helps to control how genes are turned on and off in the body? This adds to the long list of some of the little-known contributions that these seemingly oblivious micronutrients add to our overall well-being. And talking of contributions, biotin also supports having a healthy nervous system function by helping to produce neurotransmitters that are important for communication between nerve cells.
Top 10 Benefits Of Biotin
As a round-up to what has so far been an interesting discourse of whether or not can biotin cause weight gain, let's outline some of the top 10 little-known upsides of biotin supplementation.
- Promotes healthy hair: By supporting the production of keratin, a protein that is essential for hair growth and strength, biotin plays a central role in having and keeping lustrous-looking locks. You see, keratin is the main component of hair, and by this extension, it is safe to conclude that biotin helps to strengthen the hair shaft and prevent breakage. Don't also forget that biotin also helps to improve blood flow to the scalp, which can promote healthy hair growth.
- Strengthens nails: Via promoting healthy cell growth and aiding in the metabolism of protein-building amino acids that are essential for nail growth, biotin acts as a nail-strengthening nutrient. In fact, there's a 2018 study that illustrates how taking 2.5 mg (2,500 mcg) of biotin daily may improve nail thickness, firmness, and hardness. Another study showed a 25% increase in nail plate thickness in patients with brittle nails who received biotin supplementation.
- Supports healthy skin: The nutrient supports healthy skin by aiding in the maintenance of mucous membranes and playing a crucial role in the process of metabolizing fat, which is essential for maintaining healthy skin. Research shows that biotin helps improve skin hydration, smoothness, and appearance. Biotin also supports the production of fatty acids that nourish the skin and help oil glands function properly. And while studies have not proven that biotin supplements can cure dry skin or other skin conditions, they may help fortify it
- Boosts metabolism: Biotin plays a key role in metabolic processes such as glucose production and fatty acid synthesis
- Regulates blood sugar levels: Studies show that biotin may help manage symptoms of diabetes by regulating blood sugar levels in some people with diabetes.
- Enhances brain function: The nutrient is essential for brain function and development.
- Supports a healthy pregnancy: Biotin is important for fetal development during pregnancy and lactation. It is also believed to be capable of staving off birth defects.
- Supports cardiovascular health: Biotin can help lower LDL (bad) cholesterol levels and increase HDL (good) cholesterol levels, which can help support cardiovascular health.
- Promotes healthy thyroid function: The nutrient is necessary for producing thyroid hormones, which are important for maintaining a healthy metabolism.
- Supports immune system function: Biotin helps support immune system function by promoting the production of white blood cells, which help fight off infections and diseases.
And if you are wondering how you can increase your chances of also enjoying the above-listed benefits, exploring the following biotin-rich supplements remains one of the best places to start.
- Wellabs Biotin Keratin and Collagen Pills: As the name suggests, Wellabs Biotin, Keratin, and Collagen pills are a multivitamin complex that contains biotin, keratin, marine collagen protein, and a host of other essential nutrients that promote healthier hair, nails, and skin. The supplement is formulated to improve overall health by furnishing the tissues with vital building blocks. It is recommended to take two capsules per day to get glowing skin, strong nails, and silky hair.
- Wellabs Biotin Collagen Drops: Wellabs Biotin and Collagen Drops are fast absorption drops formulated to support healthier-looking skin, lustrous locks, and stronger nails. The drops contain biotin, which in addition to its aesthetic-enhancing properties, plays a number of important roles in the body. In short, the supplement is formulated with the objective of transforming your appearance and upgrading your looks by providing a dependable, comprehensive, and convenient daily biotin input.
10 Best Foods For Biotin
Supplements aside, there's no shortage of foods that are rich in biotin. In case you are wondering how to increase your dietary intake of this micronutrient, then here are some of the best options to explore.
- Eggs - According to nutritionists, one large egg contains about 10 micrograms of biotin, making it an excellent source of this nutrient.
- Almonds - A 1-ounce serving of almonds contains about 1.5 micrograms of biotin, along with other important nutrients like healthy fats and fiber.
- Sweet Potatoes - One medium sweet potato contains about 2.4 micrograms of biotin, as well as other beneficial nutrients like vitamin A and fiber.
- Sunflower Seeds - A 1-ounce serving of sunflower seeds contains about 2.6 micrograms of biotin, as well as other important nutrients like magnesium and vitamin E.
- Salmon - A 3-ounce serving of salmon contains about 5 micrograms of biotin, along with heart-healthy omega-3 fatty acids.
- Avocado - One medium avocado contains about 2 micrograms of biotin, along with healthy fats and fiber.
- Spinach - A 1-cup serving of cooked spinach contains about 7 micrograms of biotin, as well as other beneficial nutrients like iron and vitamin C.
- Cheese - Certain types of cheese, such as cheddar and Swiss, contain small amounts of biotin, with about 0.4 micrograms per ounce.
- Cauliflower - A cup of cooked cauliflower contains about 0.2 micrograms of biotin, making it a great low-calorie source of this important nutrient.
- Mushrooms - A single cup of cooked mushrooms contains approximately 1.6 micrograms of biotin, as well as other beneficial nutrients like potassium and vitamin D.
As you can see, the myth that one of the side effects of biotin is weight gain is quite unfounded. There is no evidence to suggest that taking biotin supplements can lead to weight gain. In fact, some people claim that biotin can assist with weight loss. That being said, remember to always consult your doctor or a trained nutritionist before starting a biotin supplementation regimen, particularly if you are already on another medication.
Does Biotin Increase Appetite?
Some people have reported an increase in appetite after taking biotin supplements. One study found that biotin can potentiate the suppression of appetite by upregulating ACC2 gene expression in the hypothalamus, which may contribute to the prevention of diabetes by biotin treatment. However, there is no scientific research to back up the claim that biotin increases appetite definitively.
What are the symptoms of too much biotin?
Excess biotin in the body is not that common, and since it is a water-soluble nutrient, it is excreted through the urine when in excess. However, taking too much biotin can lead to symptoms such as insomnia, excessive thirst, urination, stomach ache, sleep troubles, lower vitamin C levels which can weaken immunity, and high blood sugar levels, which can prove to be harmful to people with diabetes, and skin rashes.
Is it good to take biotin every day?
Biotin is likely safe for most people when taken in doses of up to 300 mg daily for up to 6 months. However, it is more commonly used in lower doses of 2.5 mg daily. In case of a debilitating deficiency, a doctor might prescribe a higher dose, but even at higher dosages, vitamin H appears to be fairly safe.
How long do I take biotin to see results?
It may take approximately 30 days to 90 days or longer for some individuals to see and experience benefits after starting to take biotin. According to The Journal of Clinical and Aesthetic Dermatology, it takes roughly 3 months to start seeing results after starting supplementation. That said, research pertaining to how quickly vitamins work in the body is limited.
What medications should not be taken with biotin?
There is no evidence that vitamin H interacts with any medication. However, there are some medications that may deplete your biotin levels. They include the likes of carbamazepine, phenobarbital, phenytoin, primidone, azithromycin, ciprofloxacin, clarithromycin, erythromycin base, erythromycin ethyl succinate, erythromycin lactobionate. Remember that it is strongly recommended to consult a healthcare professional before taking new supplements or medications.
Is biotin a cause of bloating?
Bloating is not specifically mentioned as a side effect of biotin supplements by leading nutritionists. However, some people may experience fluid retention and bloat due to biotin's ability to boost one's overall metabolism. This is not a direct side effect of biotin but rather a consequence of consuming more calories in the aftermath of an increased appetite.
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