Can You Take Biotin and Vitamin D Together?

  • By Performance Lab
  • 8 minute read
Can You Take Biotin and Vitamin D Together?

B vitamins and vitamin D are two essential nutrients that play important roles in energy metabolism, cognitive health, blood cell production, bone health, and more.

They’re widely distributed in various foods—vitamin D is found more in animal-based foods—as well as supplements, which makes meeting the daily requirements relatively simple.But how do you meet your needs for anyone who isn’t consuming a diet rich in vitamin D and biotin?

For most people, a multivitamin is an obvious choice. And while it’s super convenient to have all your micronutrients in one place, can they be taken together? Nutrient timing is a big thing in the wellness world, as some vitamins and minerals are absorbed more readily than others, so watching the clock is critical.

In this article, we’re looking at the interaction between biotin and vitamin D and determining if they’re safe to take together or should be taken in separate doses. Let’s get started.

The Basics Of Biotin

If you’ve heard about biotin, it’s probably concerning your hair, skin, or nails. It’s one of the most common nutrients to boost tissue health, but we don’t talk much about why we need it.

Also known as B7 or vitamin H, biotin is part of the water-soluble B vitamins and, as with the other B vitamins, plays a critical role in energy metabolism. Few studies confirm the exact role of biotin. Still, most research suggests that a biotin deficiency often manifests as neurological and dermatological issues, indicating that it plays an essential role in tissue health and cognitive function 1. Although biotin can be synthesized in the gastrointestinal tract, any alterations in gut function can interfere with biotin levels and lead to a deficiency.

That’s things like dysbiosis (bacterial imbalances), chronic stress, antibiotic use, inflammatory diseases of the GI tract, alcohol consumption, and more—these can interfere with biotin synthesis in the intestine and cause low biotin levels 2, 3.But why do we need it?The water-soluble vitamin is essential for normal cellular functions, growth, and development. It acts as a cofactor for five carboxylases—four located in the mitochondria and one in the cytoplasm 4.

These carboxylases play a role in gluconeogenesis, fatty acid synthesis, and amino acid catabolism, but recent research also suggests that biotin regulates gene expression, with the ability to both stimulate and suppress certain biological pathways.A role for biotin has also been found in the immune system and cell proliferation, making it an essential part of the diet.

A deficiency can lead to various clinical abnormalities, including growth retardation, neurological disorders, and dermatological abnormalities 4.

Health Benefits Of Biotin

Boosts immune function

There are several vitamins and minerals needed for immune health, and biotin isn’t one of the more known ones—but it’s no less important.

Research has found that biotin is required for the proper function of cells of the adaptive immune response, namely the T-cells and NK cells, and although its also involved in the innate immune system, its role isn’t clear 5.

Biotin is also needed for the maturation and responsiveness of various immune cells, and a deficiency can result in multiple carboxylase deficiencies and increased release of proinflammatory cytokines.

Supports healthy hair and nails

Looking for stronger nails and luscious, shiny hair? Thanks to biotin’s role in protein synthesis, specifically keratin production, it’s an important part of having healthy nails and hair 6.

There’s little direct evidence showing that biotin supplementation is seriously beneficial to hair and nails. Still, its importance is often evident with a biotin deficiency, manifesting as a variety of dermatological issues.However, there is research showing that six months of biotin supplementation can promote hair growth and reduce hair loss, while at the same time promoting better hair volume, coverage, thickness, shine, and moisture 7, 8.

And for nails, its ability to promote healthy nails may be due to its role in energy metabolism and keratin production. One study found a 25% increase in nail plate thickness in people with brittle nails who received biotin supplementation 9.

Supports energy metabolism

Biotin is a crucial nutrient to maintain healthy metabolic homeostasis due to its essential role as a cofactor for five carboxylases 10.

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Those carboxylases include

  • propionyl-CoA carboxylase
  • methylcrotonyl-CoA carboxylase
  • pyruvate carboxylase
  • two forms of acetyl-CoA carboxylase

The above are involved in cell processes like gluconeogenesis, fatty acid metabolism, and amino acid catabolism.

Regulates blood sugar

Can’t seem to lose weight? Balance energy? Sleep properly? It could be your blood sugar.

Blood sugar regulation involves dietary and lifestyle changes, but studies find biotin supplementation can be beneficial for reducing blood glucose in people with insulin-dependent diabetes 11.

People with diabetes taking biotin had lower post-prandial glucose levels and better tolerance to glucose and insulin resistance than the control group 15.

Other studies find that biotin stimulates glucokinase activity, increases insulin production, and promotes better glucose uptake in muscle cells to reduce circulating glucose and regulate glucose control 12-14.

The Low Down On Vitamin D

Most of us are probably familiar with vitamin D—the sunshine vitamin that’s essential for immune health and mood, but also a whole slew of other functions most people aren’t familiar with.

Due to the presence of the vitamin D receptor in nearly all cell types, vitamin D’s actions are widespread, and it’s estimated that more than 2,000 genes are directly or indirectly regulated by 1,25(OH)2 (vitamin D3) 15.

Although its most well-known role is in calcium and phosphorus metabolism, its other biological actions include 15-18:

  • Insulin production
  • Bone density and mass
  • Immune health
  • Muscle function
  • Hormone secretion
  • Cellular proliferation and differentiation
  • Mood
  • Neuroprotection
  • Neurotransmission
  • Synaptic plasticity

Diet and supplements are great starting points to increase your vitamin D intake, but sun exposure can go a long way to boost your levels—and there’s minimal risk of getting too much vitamin D from sunshine.

It may be staggering, but it’s estimated that over 1 billion people are vitamin D deficient, while roughly 50% of the population is vitamin D insufficient 19.

And because of its importance in virtually all cells, a vitamin D deficiency can be hugely problematic—but to mention asymptomatic, so most people aren’t aware they have one.

Health Benefits Of Vitamin D

Enhances immune function

If you’re looking to optimize immune health, ensure you have enough vitamin D. It plays an essential role in both the innate and adaptive immune systems.

A deficiency has been associated with an increased risk of autoimmune diseases like rheumatoid arthritis, MS, and diabetes, along with a higher risk of illness and infection 20.

Reduces inflammation

In conjunction with its role in the immune system, vitamin D is also essential for modulating inflammation thanks to its ability to regulate the production of inflammatory cytokines and inhibit the proliferation of proinflammatory cells 21.

Inflammation and chronic low-grade systemic inflammation underlie several pathologies, so curbing inflammation is key to maintaining health.

Promotes stronger and healthier bones

Although calcium is thought of as the bone-building nutrient, calcium can’t do its job without vitamin D.

It helps mineralize the collagen matrix in bone to maintain strength and integrity, but it’s also necessary for the uptake of calcium from the gut 22, 23.

Low vitamin D levels trigger the release of hormones that mobilize calcium from bone to maintain or increase serum calcium concentrations. This means bone strength suffers, and the risk of osteoporosis and fractures increases.

Improves mood

Have you ever noticed that you’re not as happy when the sun isn’t shining? That’s the link between vitamin D and mood.

Studies find that vitamin D may help treat mood disorders because vitamin D receptors are present in areas of the brain responsible for regulating mood 24.

People with a vitamin D deficiency may also be at an increased risk for depression and other mood disorders because of vitamin D’s role in regulating the synthesis of serotonin, your happy hormone 25.

Regulates blood sugar

One of the lesser-known roles of vitamin D is glycemic control. It has direct links to glucose regulation via reducing the risk of insulin resistance, decreasing triglyceride levels, and reducing weight gain.

Low vitamin D levels have been linked to negative effects on beta-cell function, but supplementation can help reduce the risk of developing type 1 diabetes, especially during infancy 26.

But vitamin D supplementation has been shown to improve glycemic control and insulin sensitivity in people with type 1 and type 2 diabetes, as well as normal individuals, thanks to its immunomodulatory actions.

Can You Take Biotin And Vitamin D Together?

That said, it’s pretty clear that biotin and vitamin D are essential for overall health and well-being, but can you take them together?Interactions are commonplace with over-the-counter medications and drugs, but just because something is natural doesn’t exempt it from interacting with other nutrients. But lucky for vitamin D and biotin, they’re in the clear.

There are no evident contraindications to taking biotin, and its regarded as a safe and nontoxic vitamin that’s excreted in urine when in excess 27.

However, although vitamin D may be fat-soluble and accumulate when taken in excessive doses for long periods, regular supplementation in moderate amounts is safe and does not interact with biotin.And if you’re looking for an easy way to meet your needs, Performance Lab NutriGenesis Multi does the trick, supplying 100% RDI of 17+ essential vitamins and minerals needed to optimize your performance.

References

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