Have you ever been struggling to lose weight? Have you tried countless diets with different workouts and still getting no results? Don’t be discouraged. You are not the only one. I know that losing weight is not an easy mission, and I’ve been there myself. But what led me to get positive results is that I tried different methods and various diets. Our bodies are not the same, and what works for someone doesn’t necessarily mean that it will 100% work for you.
Today I want to talk to you about biotin. You might have never heard of biotin, but it merely means vitamin B7. Biotin is responsible for many benefits for your health, but does it help with weight loss. That’s what we’re going to find out.
Contents
What Is Biotin?
As we said, biotin is vitamin B7 which makes it a component in the vitamin B complex. You can find it in various natural foods as well as in supplements. Some of the foods which are rich in biotin are:
- Eggs
- Nuts and seeds
- Liver
- Mushrooms
- Sweet potatoes
- Bananas
- Broccol
- Avocadoes.
There are many other options that you can find online. You can also get it as a water-soluble supplement. However, always check with your pharmacist for adequate intake, which depends on your age and gender.
Effects of Biotin on Weight Loss
As we know, metabolism plays a significant part in the journey of weight loss. Metabolism is simply the process in which the body cells breakdown the food we eat into energy.
The principal rule we know to be successful in weight loss is to burn calories, and the better metabolism you have, the faster calories you burn. So how is Biotin related to weight loss? Simply because biotin boosts your metabolism, which helps to break down carbs, proteins, and fats in your body faster.
There is a lot of controversy on using biotin as a weight loss pill, and I can tell you that if you merely rely on it to lose weight, you won’t see any results. That’s why to get the best results; you should combine it with a healthy food diet and consistent exercise.
Does Biotin Burn Fat?
When we say burn fat, the first that comes into our minds is losing weight. Saying that biotin burns fat might get us into believing that consuming it alone, whether in natural foods or supplements, might get us the results that we want, which is not valid.
The right questions would be: does biotin help with weight loss? And I confirm this answer by, yes. Opposed to many believes out there, biotin is indirectly linked to losing weight, and as we said, relying on it alone will just disappoint you. I don’t want to discourage you, but I’m not here to leave you in low spirits in the long term.
Weight Loss with Biotin
Adults who are aged 19 and more need a dose of 30 micrograms of biotin daily. As we stated before, you can get this vitamin in natural foods such as red meat, eggs, seeds, and nuts or by taking biotin supplements. We should take this vitamin in these forms because the human body does not synthesize it. But how does biotin work for weight loss?
Biotin forms glucose and fatty acids. Once it enters your body, it helps your cells break down carbohydrates, fats, and even proteins. This is what gives energy to your body and burns calories. We can consider it as a boosting agent to your metabolism.
Does Biotin Affect Metabolism?
Biotin supplements will be directly involved in affecting your metabolism. This will increase your rate of losing weight if combined with a healthy diet and workout plan.
Not only that, but you will notice other health benefits such as hair growth, reduced blood sugar levels, boosting skin health, and preventing neurological diseases such as neuropathy. Sometimes we underestimate the power of such small details related to our health until we start noticing the negative results. Metabolism plays quite an important role in our health, but very few people know its purpose. A dysfunctional metabolism can lead to different chronic diseases such as diabetes or blood pressure.
What Are the Side Effect of too much Biotin?
Biotin is an essential vitamin that we should include in our diet. A deficiency in biotin causes health problems, and like anything else, if you excessively consume it, you might get some side effects.
However, there is no scientific data that supports the negative impact of excessive biotin intake. You can get the needed daily biotin dose just from the natural foods you eat. That’s why you must check with your doctor before getting any biotin supplements.
The last thing you want is to deal with a health condition when all you wanted is to lose weight.
Some of the side effects that might appear due to excessive biotin are skin rash and digestive problems. According to the U.S National Institute of Health (NIH), studies have shown no signs of a toxic reaction to individuals taking up to 10mg of biotin a day.
Nonetheless, high intakes of biotin lead to false laboratory test results, leading to misdiagnosis of other medical conditions. There are a lot of supplements in the market which support the claim of 10000mcg biotin weight loss.
However, always check with your doctor before taking such a high dose of biotin. Here is a table that shows the recommended intake of biotin:
10000 mcg Biotin Weight Loss
There are various 10000 mcg biotin weight loss products that you can find on the internet now. As we said 10000 mcg of biotin is a high dose of this vitamin, but you can take it without risk if you have no underlying health conditions.
You can find these 10000 mcg biotin weight loss products as pills, soft gel capsules, or even gummies! Yes now you can eat gummies instead of pills and I assure you that you will get the same benefits. I personally prefer gummies because they remind you of eating something delicious and this way, you won’t forget to take your daily dose of biotin.
All the Ways Biotin Impacts your Body
As we’ve said, biotin is a crucial agent that boosts your metabolism and increases your rate and chances of losing weight. Here is a list of all the ways biotin impacts your body.
Boosts Immunity:
Biotin is an essential element that helps your body creating energy by breaking down macronutrients such as fats, carbs, and proteins.
Regulates Blood Sugar Levels:
numerous scientific studies proved that biotin is beneficial for patients with diabetes. Not only does it regulate blood sugar levels but also regenerates the nervous system cells, which reduce symptoms of neuropathy.
Weight Loss:
Although taking biotin supplements or consuming them in natural foods is indirectly related to losing weight, but we cannot stress more on the importance of metabolism in weight loss.
Hair Growth:
Maybe one of the most known benefits of biotin in hair growth. There is increasing evidence that biotin stimulates keratin production and improves its infrastructure, which helps form your hair strands.
Nail Growth:
In many clinical studies, biotin showed effectiveness for poor nail growth. It increases its nail smoothness and appearance.
Antenatal Care:
pregnant women are at higher risks of becoming biotin deficient. To protect the mother’s and the baby’s health, we recommend taking biotin supplements during pregnancy.
Bottom Line
Biotin or vitamin b7 needs should be met in your dietary intakes and/or from water-soluble supplements. If you are trying to lose weight, we recommend paying a little more attention to this vitamin’s importance and starting to include it in your diet. However, we do not encourage you to believe that you can lose weight by merely taking biotin alone, as it will lead to no results. While you’re supplementing yourself with this vitamin, you can stay assured that you will get all the other health benefits.
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How much biotin should I take in a day?
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