One of the biggest doubts of those who take some vitamin is whether this micronutrient can gain or lose weight.
Biotin is a B-complex vitamin that transforms food into energy.. Therefore, it is present in many different foods. Among its main functions are:
- Transformation of fats into fatty acids;
- Transformation of carbohydrates and sugar into glucose;
- Metabolism of other nutrients;
- Glycogen production;
- Regulation of genes;
- Keratin production;
- Substrate for enzyme action.
However, one of the most common reasons people start using biotin is because of the maintenance and improvement of skin and hair health.
Relationship between biotin and weight gain
Judging by the caloric value, no vitamin has calories, so biotin does not have the ability to fatten, when analyzed in isolation.
However, there are still people who will suspect that biotin facilitates the weight gain process.
But why does this happen? Firstly, Biotin supplementation promotes changes in metabolism.
This happens because it acts as a coenzyme, being essential for the metabolism of glucose, fatty acids and amino acids.
That way, you can turn all those nutrients into energy. However, this converted energy is not always used in the way it should.
It’s very common to find people who take supplements but don’t have a daily routine of physical exercises, or even some care with food.
In this way, the weight gain is not associated with the use of biotin, but rather with the metabolic alterations caused by the supplementation that cause excess food intake to become fat accumulation.
I.e, biotin will only put on weight those who supplement it incorrectly and are not prepared to deal with the changes it causes in the body.
Therefore, biotin does not make you fat, but increases the speed at which nutrients are transformed into energy. In the end, if that energy is not spent through physical activity, it turns into fat reserve.
Effects of Biotin on Weight Loss
If, on the one hand, the use of biotin without changes in diet and physical exercise favors weight gain, when these measures are adopted, the result is the opposite.
This means that if you take biotin and maintain a daily routine of physical activity, as well as avoiding excess calories in your diet, the effect of the vitamin will be weight loss.
In this case, the speed with which carbohydrates and fats will be transformed into energy will be faster.
However, as you have an active lifestyle, this energy will stimulate greater ATP expenditure, contributing to weight maintenance.
Otherwise, the end product of a sedentary life, the accumulation of nutrients in the form of fat will continue to exist and may even intensify.
In summary, Biotin helps with both slimming and weight gain, however, the active lifestyle causes the elimination of reserves, while the sedentary lifestyle intensifies.
main food sources
- Sunflower seed
- liver meat
- Sweet potato
What is the ideal amount of biotin?
In general, the daily dietary intake of biotin is easily achieved through food.
Furthermore, the vitamin is also produced in the intestine, through the action of microbiota bacteria.
Regarding the ideal dose, the United States Institute of Medicine advises that healthy adults should ingest at least 30 mcg of biotin/day.
What causes a lack of biotin?
Biotin deficiency is rare, but mainly affects alcoholics and individuals diagnosed with genetic disorders that block the absorption of biotin.
The use of medications such as anticonvulsants, antibiotics, isotretinoin and carbamazepine also interferes with the bioavailability of biotin, which can cause its deficiency.
Finally, inflammatory bowel diseases such as ulcerative colitis, Crohn’s disease, celiac disease and dysbiosis can cause not only biotin deficiency, but other B vitamins.
Symptoms associated with the deficiency
Os main symptoms of biotin deficiency are usually:
Tips to improve the results of biotin in energy metabolism
- Do regular physical activities, as exercises help transform fat into ATP;
- Avoid excess biotin capsules, they should only be taken with a medical prescription;
- Control the calories obtained through food;
- Avoid foods high in sugar and fats;
- Respect the schedule of supplementation;
- Decrease the amount of alcoholic beverages;
- Try to keep your body hydrated, as water is essential for the absorption of B vitamins.
Fattening Biotin: Frequently Asked Questions
Why biotin makes you fat?
It’s not the biotin that makes you fat, but the lifestyle you lead in association with supplementation. Therefore, if biotin is used without supervision and without physical activity and caloric control, it will make you deduce that it is making you fat.
Why does biotin help you lose weight?
Biotin helps with weight loss mainly because it promotes changes in metabolism, which can accelerate the use of fat reserves as a source of energy.
What happens if you take biotin every day?
Excess biotin causes problems such as acne, nausea and vomiting, diarrhea and allergic skin reactions.
What is the effect of biotin on the body?
Energy production for the body, hair and nail strengthening, improved absorption of other vitamins and keratin production.
What is the best time to take biotin?
It is recommended that biotin capsules be ingested 30 minutes before main meals.
Is it true that biotin can change the results of blood tests?
Yes, biotin can alter tests of some hormones such as TGA, T3 and free T4. It also interferes with the results of the pregnancy test (Beta HCG), in the dosage of vitamin D, C-peptide and Insulin.
How long does it take for biotin to start working in the body?
In general, biotin is absorbed within 24 hours after ingesting it, however, vitamin levels return to normal 3 to 6 months after starting supplementation, in cases of deficiency.