Does Biotin Cause Weight Gain? || Sources Of Biotin

 Does Biotin Cause Weight Gain?

What is Biotin?

Biotin is also known as vitamin B7 or vitamin H. This vitamin has gained popularity in recent years due to its sound effects on hair, skin and nails. However, along with its beneficial effects, there have been claims that Biotin, can cause an increase in the weight of individuals. In this blog, we will delve into the scientific evidence and separate fact from fiction regarding the correlation between weight gain and Biotin.

Understanding Biotin:

Vitamins are of many types. You might have heard about B complex vitamins. It contains 8 water-soluble vitamins including 

• B1    Thiamine
• B2    Riboflavin
• B3    Niacin
• B5    Pantothenic Acid
• B6    Pyridoxine
• B7    Biotin
• B9    Folate
• B12  Cobalamin

In this blog, we are talking about vitamin B7 which plays a vital role in many metabolic processes occurring in the human body. These metabolic processes involve the production of energy by the breakdown of diet components (Carbohydrates, Proteins and Fats) in the form of ATP.

Biotin is essential for maintaining the health of our hair, nails and skin because Biotin causes the production of a structural protein called Keratin.

Discovery Of Biotin:

Biotin was first discovered in 1916 by a group of scientists while studying the effects of raw eggs on the growth of rats. They observed that rats exhibited symptoms of dermatitis, hair loss and neuromuscular disorders when fed a diet containing egg whites only. However, when they added the yolk to the rat's diet which contains Biotin, these symptoms vanished. This experiment marked the beginning exploration of Biotins's benefits ad its role in the diet. After that discovery, many scientists performed experiments on different animals to observe the Biotin effect on metabolic processes.

Sources of Biotin:

Biotin is naturally present in a variety of foods, some of which are given below

• Organ Meat(Liver, Kidneys)
• Oats
• Egg White
• Nuts and Seeds (Almonds, Walnuts, Sunflower seeds)
• Salmon
• sweet potatoes
• Spinach 
• Avacado

It is important to note that these foods contain a small amount of  Biotin and deficiencies may occur in some individuals especially in those consuming highly processed food, or with medical conditions.

Biotin Supplement:

Biotin can also be taken from a chemist's shop as an over-the-counter (OTC) supplement if prescribed by your health care provider. It is usually taken as an oral tablet and is found in combination with other B vitamins or by itself to meet the deficiency of Biotin in individuals. Its dosage ranges from 10 mcg to 5000 mcg.

The Link between Biotin and Weight Gain:

Biotin does not contain any calories that may cause weight gain, and no scientific study supports this claim. Biotin does not have a direct effect on the metabolism or the storage of fats in adipose tissues.

Does Biotin actually cause Weight gain?

There is no scientific evidence which proves Biotin is the culprit for promoting weight gain. It is believed that individuals might prone to put on some weight due to its beneficial effects on health because the body is behaving nicely to the absorption of nutrients.

Weight gain can also be due to its property to regulate insulin levels, promoting fat storage. However, this theory is also not supported by enough scientific evidence.

Biotin and Metabolism:

Biotin's role in metabolism is somewhat different and is mostly misunderstood when discussing weight gain. As described earlier, this vitamin helps in the metabolism of macromolecules and does not involve the storage of fats so this may not be directly involved in weight gain. Weight gain occurs when there is surplus calorie production and the calorie intake exceeds the body's needed expenditure. No evidence shows that Biotin can alter this ability.

Misinterpretation of Biotin's Effects:

The concept of Biotin causing weight gain may come from the fact that some individuals experience an increase in appetite while using this vitamin. This is not only because of Biotin itself rather the whole supplement can be the cause of weight gain. Some supplements contain additives, fillers or other ingredients that have an effect on appetite and metabolism. It is advised to choose a reputable brand and check the ingredients before purchasing it.

Water Retention and Weight Fluctuations:

Another factor that may contribute to the perception of weight gain is water retention. Biotin plays an important role in maintaining a healthy skin and hydrated body.  In some cases, water retention may cause a little weight gain but this fluctuation is temporary and does not represent the actual fat gain.

Benefits of Biotin: 

• Hair and Nail Health:

Biotin is associated with promoting healthy hair and nails because it plays a vital role in the production of Keratin. Keratin is a structural protein in our hair and nails. Adequate Biotin level contributes to strong, lustrous hair. It makes the hair and nails strong and prevents brittleness and breakage. Similarly, it enhances the strength of our nails

• Skin Health:

Biotin also promotes skin health by supporting the production of fatty acids, which are essential to keep the skin healthy, hydrated and supple. It also involves the production of new skin cells, promoting glowy and vibrating skin.

• Blood Sugar Regulation:

As described earlier, Biotin is involved in the metabolism of glucose and assists in the regulation of blood glucose levels. This function makes Biotin an important supplement for individuals suffering from diabetes or those at risk of developing this disease.

• Metabolism Support:

Biotin plays a vital role in the body's metabolism processes. It acts as a cofactor for several enzymes involved in the metabolism of these macronutrients. This process is essential for energy production and overall well-being.

• Support Cognitive Function: Biotin is also believed to have some effects on the synthesis of neurotransmitters which can promote cognitive functions.

Do You Need More Biotin:

Though Vitamin B7 deficiency is not common in the United States, it occurs in some individuals. The deficiency can be diagnosed by the laboratory values. Through a better lifestyle or supplementation, this deficiency can be treated. If taken more than is needed for a body, it cannot give you more benefits rather it shows side effects, which are given below

• Skin Irritation or Rashes
• Upset Stomach
• Increased Thirst and Urination
• Insomnia

Conclusion:

In conclusion, there is no scientific evidence that shows Biotin cause weight gain. Biotin is a crucial vitamin that supports metabolic processes and promotes the health of skin, hair and nails. It is always advised to consult with your health care provider or registered dietitian before taking any supplements.

Remember, a well-rounded approach that includes a balanced diet, exercise and a healthy lifestyle is the key to achieving and maintaining a healthy weight. Biotin, when taken as a part of a well-balanced supplement regimen, can offer several benefits without causing weight gain.