Biotin isn’t exactly the bad guy. Often, it could be perfect for our health, as it is a significant constituent that assists in healthy metabolic function.
However, there is a list of complications that could occur with the excessive consumption of Biotin.
What are these complications? Is constipation one of them? There’s only one way to find out, and that involves reading this article till the end.
Sit back and relax. Let’s jump right in.
What Is Biotin?
Biotin, also known as Vitamin B7, is a water-soluble vitamin that plays a vital role in metabolic functions.
It is essential for the excellent health and well-being of both young and older men and women.
Biotin helps the body break down food into valuable energy, enabling metabolic fats, proteins, and carbohydrates to produce the energy effectively needed to survive.
It is involved in the breakdown of fatty acids and how glucose is gotten from non-carbohydrate sources.
Biotin can be found in several nuts and legumes. Almonds are a fantastic source of vitamin Biotin and soybeans, peanuts, carrots, berries, fruits, and eggs.
It is necessary for cell growth, and it is also often found in milk products, cauliflower, mushrooms, and eggs.
It is also produced by the bacteria in the intestine, making the risks of biotin deficiency rare.
Asides from its sufficiency in the body system, it can also be taken as a supplement in tablet form.
What Are The Benefits Of Taking Biotin?
There are several benefits of taking biotin. The water-soluble vitamin comes from a Greek word, “botos,” which means sustenance or life-giving.
Biotin offers a wide variety of health benefits that make it an essential key constituent in maintaining our overall health.
Below are the reasons Biotin is essentially good for your body:
The most crucial role of biotin is to transform protein, lipids, carbohydrates, and amino acids into energy to fuel your body.
Biotin is vital for metabolism and overall health.
Therefore, the sufficient intake of Biotin prevents metabolic disorders and develops many conditions, such as diabetes, obesity, and arterial hypertension.
Specifically, it is involved in gluconeogenesis, fatty acid synthesis, and amino acid breakdown.
Biotin Protects The Immune System
Studies have shown that biotin is needed for the body to produce immune cells.
Without a high quantity of these immune cells, we might suffer from an increased risk of infection and uncontrolled inflammation.
Therefore, it is crucial to have a strong immune system to protect us from infectious diseases.
Biotin Helps With Diabetes
Thanks to the metabolic functions of Biotin, it transports carbohydrates into glucose and helps regulate blood sugar levels in the body.
Some research even suggests that Biotin could help with Type 2 diabetes by holding the blood sugar level in patients suffering from the condition.
Beauty Ally For Healthy Hair, Nails, And Skin
The deficiency of Biotin has been linked to some adverse side effects like hair loss, brittle and fragile nails, and scaly rash skin.
That Biotin in the body will help maintain healthy skin, hair, and nails.
Beauty experts recommend products that contain biotin for hair and skin problems, as the vitamin plays a vital role in healthy skin and hair.
Keratin is an essential protein that makes up our skin, nails, and hair; it is said that Biotin helps improve the body’s keratin makeup.
Biotin is needed in pregnant women because the body often breaks down vitamins during pregnancy.
Therefore, a higher amount is necessary. Biotin is used both by the mother and child for overall health, and it also enables the mother to stay healthy during the period.
What Are The Side Effects Of Taking Biotin?
While biotin might be needed for so many body functions, it also comes with side effects, especially when present in excess doses in the body.
Whether you’re looking to get clearer skin, healthy hair, strong nails, or better metabolism.
You should know the side effects that could occur from taking Biotin, whether in foods or as a supplement. Let us discuss some of those side effects briefly below.
Taking an excess of Biotin can cause a lot of havoc on your digestive health.
A significant number of people have reported developing stomach upset and other gastrointestinal issues from the overdose of biotin.
Taking the supplement can also diarrhea, stomach pain, nausea, and abdominal cramps in individuals.
Skin Rashes, Acne, And Allergic Reactions
Biotin can trigger some reactions in people, particularly those who are allergic to it.
Some people’s bodies recognize Biotin as a foreign agent and not a familiar substance.
Such persons could develop skin rashes, acne, nausea, chest and throat pain, and a lot of other discomforts.
Increased Blood Sugar Level
Although Biotin is needed to enhance the production of glucose, an excessive amount of it can lead to an elevated amount of blood sugar level.
Individuals, especially those with diabetes, are expected to consult their doctor before using any biotin supplements or medications.
Interaction With Other Medications
Biotin supplements can cause some interaction with other medications, resulting in new potential side effects and gastrointestinal issues.
Any of such interactions can be potentially damaging to the health of an individual.
Hence biotin supplements should not be taken until you have consulted your doctor and discussed all your current medications and supplements.
Does Biotin Cause Constipation?
Although we’ve earlier mentioned that Biotin causes several gastrointestinal problems, constipation is not on that list.
Biotin can cause common side effects like diarrhea, nausea, gases, and abdominal cramps, but it has not been mentioned as a significant cause of constipation.
No cases of constipation from biotin or biotin supplements have been recorded.
The recommended daily biotin intake is 30 micrograms; for instance, one-quarter cup of peanuts and one egg would provide you with 34 micrograms meeting the recommended daily account.
Most people do not need a lot of biotins because we get them naturally in food, and the body can also recycle the ones we’ve already taken in.
Biotin supplements, if accepted, should be taken only in 30 micrograms per day in people of ages 19 and above.
Children’s biotin intake ranges from 5 micrograms to 25 micrograms, depending on their age.
Pregnant and breastfeeding women may take a little above 30 micrograms, between 30 and 35 micrograms to make up for the extras needed by their body system.
Anything above such quantities is considered an overdose and will be accompanied by some of the adverse effects listed above.
Being free from the side effects of Biotin involves avoiding an overdose; Biotin is water soluble.
Therefore, it can be broken down quickly and excreted as sweat and urine.
Taking the daily recommended dosage will keep you safe from experiencing an overdose of the supplement.
The daily recommended amount for adults should not exceed 30 micrograms.
Although, sometimes more is recommended in people with hair loss, poor skin, or nail growths.
However, the vitamin is easily found in food and is only needed in small quantities. The following are more ways to rid yourself of the side effects of Biotin:
Take Biotin Supplements With Food
Using your biotin supplements after meals is an effective way of increasing the amount absorbed.
When we eat, the stomach acid level increases during digestion, the acids present help break down the supplement, and the Biotin is easily absorbed.
This would help avoid digestive issues gotten from an excess of Biotin.
Keep Yourself Hydrated
As a water-soluble vitamin, Biotin dissolves faster; drinking enough water will hasten the absorption process.
After the body uses its needed biotin amount, the excess is excreted as wastes.
Keeping yourself hydrated will help you regulate the amount of Biotin in your system and eliminate the surpluses efficiently.
Get Familiar With Biotin-Rich Foods
Knowing the foods rich in biotin and their quantity can help you regulate your biotin intake.
For example, a serving of beef contains about 30 micrograms, and a serving of eggs contains ten micrograms of vitamin biotin.
Knowing these facts will help you regulate your biotin intake and also avoid an overdose.
You can learn to match the foods according to your daily recommendation in a way that you’re not consuming excesses and much more than you should.
Now you know all you should know about vitamin biotin and how to be free from its side effects.
If you follow all the tips listed above, you will rid yourself of the issues attached to an overdose of biotin.
Remember to stick to your daily recommendations, drink a lot of water and get to know your foods rich in Biotin.
Reduce your biotin intake when you notice some adverse health issues and do not take biotin supplements except prescribed to you by the doctor.
Webdm: Healthy benefits of Biotin
Drformulas: How to Avoid the Side Effects of Biotin Overdose