Why Does To Much Biotin Cause Acne?

Biotin is a vitamin that’s required by the body for a number of metabolic processes, including converting food into energy. It is a B-vitamin known as vitamin B7, and it is also commonly referred to as Vitamin H. Biotin can be found in many food sources. But, it is water-soluble, so excess biotin is expelled by the body through urine rather than stored. 

Nowadays, taking supplemental biotin is common even among those who don’t suffer a clinical deficiency. Among them, many have reported experiencing acne breakouts due to biotin supplements. But does this vitamin really cause acne? If so, why? To answer these questions, it’s essential first to understand the benefits of biotin supplements, why people take them, and how it affects the body.

What are the benefits of taking biotin supplements?

Biotin supplements are most commonly taken by people looking to strengthen their hair and skin. In fact, the H in Vitamin H stems from “Haar und Haut,” which is a German term that translates to “Hair and Skin.” Because the composition and nutritional requirements of fingernails are similar to that of hair, biotin supplementation is also common among those who have brittle or soft nails.

Supplementing with biotin is also common among pregnant or breastfeeding women. That’s because it is during these times that women may experience mild to moderate biotin deficiency. In fact, a 2014 study led by researchers from Cornell University showed that women in these reproductive states should take more than the recommended dietary allowance for biotin. The most convenient way to do that is by taking biotin supplements.

In 2015, the medical journal Multiple Sclerosis and Related Disorders published a study that shows the promising effects of biotin supplementation on people who have multiple sclerosis. Additionally, some research — such as the study published by the Journal of Clinical Biochemistry and Nutrition in 1993 as well as the animal study published by the British Journal of Nutrition in 2013 — suggests that biotin supplements have positive effects on people with diabetes.

Does biotin really cause acne?

If one of the most common uses of biotin supplements is to improve skin conditions, then why do some people believe that it causes acne? The truth is, no studies have concluded explicitly that taking biotin supplements can cause acne. What’s generally understood is that biotin doesn’t directly cause acne but may trigger it indirectly.

In many cases, flare-ups follow biotin intake due to the vitamin’s interaction with another B-vitamin called pantothenic acid or vitamin B5. These vitamins are inversely related such that vitamin B5 decreases when vitamin B7 (biotin) increases. So, when you take biotin supplements, there’s a chance you’d deplete your body’s pantothenic acid, and that’s what triggers acne.

Is there a way to take biotin supplements without risking acne breakouts?

Generally, only people with acne-prone skin should be worried about flare-ups while taking biotin supplements. Nevertheless, the best way to minimize the risk of triggering your acne while supplementing your diet with this vitamin is to also take pantothenic acid supplements. In fact, you can get significant benefits from pantothenic acid, even if you aren’t taking biotin supplements. That’s supported by the results of a randomized, placebo-controlled, double-blind study published by Dermatology and Therapy in 2014.

Additionally, to take biotin supplements without triggering your acne, you need to make sure you’re taking the right dose. While the proper dosage can help improve your skin health, taking too much can be harmful and could also cause breakouts. Generally, the recommended dose is a maximum of 2500mg of biotin per day. If you’re interested in supplementing with both biotin and pantothenic acid, make sure you discuss it with your dermatologist or general practitioner to get an educated recommendation on the dosages.

Is it better to take biotin over a multivitamin?

In general, it may be better to take a high-quality multivitamin over a separate biotin supplement, especially if you’re thinking of taking an added dose of vitamin B5. A good multivitamin will give you a dose of everything you need to balance the nutrients in your body. You won’t need to worry about harmful interactions and improper dosages. If you have acne-prone skin, you’ll also benefit from other essential vitamins like Vitamins C, E, and A. 

That being said, some components of a typical multivitamin can also cause acne. Among the proven culprits are vitamins B6 (Pyridoxine) and B12 (Cobalamin), and Iodine. So, if your skin typically reacts to multivitamins, it might be best for you to take biotin on its own and observe how your body reacts. 

Is it better to get biotin from natural sources?

It’s generally better to get vitamins and nutrients from natural sources for a variety of reasons, including better absorption and additional, complementary nutrients. Additionally, biotin from dietary sources is less likely to trigger acne. But, the reality is that a number of factors can keep us from eating the right foods. Those factors could include inadequate information, limited budget, insufficient time to prepare, and inaccessible food items. No matter the reason, taking supplements is typically more convenient and, in some cases, more inexpensive. 

What are the natural sources of biotin?

According to the NIH, the average adult should take about 30mcg of biotin per day, and 35mcg when lactating. However, biotin supplements are typically at 1000mcg and even go as high as 10,0000mcg for those with severe deficiency. Nevertheless, your body will only take what it needs from these supplements and discard the rest through your urine. 

If you’re keen on getting biotin through your food, fill up your diet with these foods with relatively high biotin content:

• Beef Liver – A typical 3-ounce serving of cooked beef liver can give you as much as 30.8mcg of biotin.
• Yeast – Biotin levels vary significantly between different types of yeast but, according to the Oregon State University’s Micronutrient Information Center, you can get up to 14mcg of biotin per 7g of yeast.
• Eggs – A single egg offers as much as 10mcg of biotin. Just make sure you consume it cooked because raw eggs — such as that found in mayonnaise and some salad dressings — has a protein that decreases the body’s ability to absorb biotin.
• Avocado – Commonly touted as a wonder-fruit for its unique nutritional profile, avocados can give you up to 6mcg of biotin per fruit.
• Salmon – 3 ounces of salmon and similar fish contains around 5mcg of biotin.
• Pork – Approximately 4mcg of biotin can be absorbed from a typical 3-ounce serving of porkchop.
• Cauliflower – Few vegetables are high in biotin, but a single cup of cauliflower can contain up to 4mcg of biotin.
• Sweet Potatoes – When cooked, half a cup of sweet potato can give you about 2.4mcg of biotin.
• Seeds – Sunflower seeds offer 2.6mcg of biotin per quarter cup. You can also enjoy similar benefits from pumpkin seeds and sesame seeds.
• Nuts – Like seeds, a wide variety of nuts can be a good source of biotin. Almonds, for example, can give you 1.5mcg for a mere quarter cup. Peanuts, pecans, and walnuts have similar nutritional profiles.

Because this vitamin is water-soluble, make sure you include these foods in your diet often.

While biotin does not directly cause acne, its interactions with other vitamins can cause you to experience breakouts. This is especially true when you have acne-prone skin. But, because biotin supplements can give you incredible benefits, you shouldn’t be afraid of taking them. You just need to be more informed of proper dosing and complementary supplements to minimize the possibility of flare-ups and maximize the benefits, especially on your hair, nails, and skin.