Biotin has been among our favorite supplements here at HBFIT. It’s used to grow healthier hair, skin, and nails, and it’s been known to really do the trick. You can find it in all kinds of hair products and supplements. But is it possible that biotin can actually cause acne instead of reducing it?
What Is Biotin?
Biotin goes by many names — sometimes it’s referred to as vitamin B7, or as vitamin H. Biotin is a B complex vitamin that’s critical in converting food into energy and helps in the promotion of cell growth. If you don’t have enough biotin in your diet, it can lead to hair loss, brittle nails, or itchy skin.
Biotin can do more for you than just improve your hair growth. It can also help metabolize carbohydrates, fats and amino acids and help in the development of a pregnancy. There’s even some evidence to suggest that it also helps with regulating blood sugar in people with diabetes.
While you can get biotin in a supplement or multivitamin, it’s actually also to get biotin from your diet alone. If you want more biotin in your diet, all you have to do is add more biotin-rich foods. Eggs, seafood, chicken, and legumes are all rich in biotin.
How Does It Cause Acne?
Vitamin B5, also known as pantothenic acid, is supposed to help with the regulation of the surface layer of the skin. In short, it helps prevent acne. B7 helps with the breakdown and distribution of fatty acids and improve the keratin infrastructure. This creates a gloss on your skin that gives you both a glow and a protective layer. Working together they can give you healthy looking skin.
Vitamin B7 is absorbed through receptors in the intestines, and so is vitamin B5. Because they are both absorbed through the same receptors, if there is an excess of one, there is a deficiency in another.
This means that if you’re taking biotin supplements, especially pure biotin, then you won’t be able to absorb the vitamin B5 in your diet. This means that the surface of your skin will be more prone to breakouts. It’s not that biotin causes acne, but a deficiency in vitamin B5 will.
What Can You Do to Prevent It?
If biotin is the only thing that works for your hair and you’re worried about breakouts, don’t panic. To avoid causing breakouts in the first place, you need to make sure that you don’t have an excess of biotin to pantothenic acid. There are a few ways to do that.
If you’re taking supplements, skip the pure biotin. A biotin multivitamin instead can give you a boost of vitamin B5 without risking any of the potential problems of an excessive dosage. Whatever supplement you take, make sure not to go over a 2.5mg dose per day — any more than can lead to a deficiency of B5.
Alternatively, you can skip supplements all together and just enjoy a biotin rich diet. Eggs, seafood, and leafy greens are not only rich in biotin but are packed with many other vitamins as nutrients as well. The best beauty routines start with a healthier food plan. That means you’re more likely to get the right balance of nutrients by trusting in your healthy diet.