The use of biotin for weight loss involves a daily dosage of 300 micrograms. Biotin, otherwise known as vitamin B7 or vitamin H, helps the body metabolize nutrients more efficiently and stabilizes blood glucose. It is present in a variety of foods and is naturally produced in the body.
As an individual supplement, biotin comes in capsule or tablet forms and is available as a constituent in multivitamin products. While an adequate amount is from 30 micrograms to 100 micrograms a day, those seeking to lose weight may take at least 300 micrograms of biotin or the dosage indicated on the vitamin packaging. Up to 10 milligrams of biotin can be taken daily with no reported side effects or toxicity, although taking excess biotin for weight loss cannot compensate for undisciplined eating and a lack of physical activity.
To maximize the usage of biotin for weight loss, other B vitamins need to be present. Biotin works especially well with choline and B5, or pantothenic acid, for enhancing metabolism. Biotin and the rest of the B-complex vitamins need to be taken with food for optimal absorption. It is a water-soluble vitamin, so any excess is excreted with urine.
For weight loss, high levels of biotin play a role in the conversion of carbohydrates, fats and proteins into glucose, or useable energy for the body, reducing the likelihood that these nutrients will be stored away as fat. Biotin helps the nervous system use these calories more efficiently and, therefore, may reduce feelings of fatigue that accompany diet and exercise. Biotin supplementation cannot be used as a sole means for weight loss and should accompany a caloric deficit created through a healthy diet and exercise regimen.
For those seeking natural sources of biotin for weight loss, it is available in many food groups and is accessible through a balanced diet. Animal proteins plentiful in biotin include organ meats, beef, saltwater fish, poultry, and dairy products. Vegetables rich in biotin include cauliflower, mushrooms, carrots, legumes, soy, and greens such as spinach. Rice, oats and wheat bran are some examples of whole grain sources. Molasses and brewer’s yeast are also amply supplied with biotin.
Biotin deficiencies are uncommon, not only because the vitamin can be easily accessed through food, but because the body produces and recycles its own from intestinal bacteria. Excessive alcohol intake, however, can flush biotin from the body. Poor absorption of food as a result of intestinal problems or reduced intestinal flora resulting from prolonged use of antibiotics or birth control can interfere with biotin absorption.
