This is the question buzzing on the internet. Does biotin cause acne? Like any controversy there are three sides to the question. Ones who say undoubtedly it will cause acne. The other side that says how can a vitamin cause acne? It is found in so many good foods it cannot cause acne. Then the group that is in the middle or sitting on the fence who will not commit to any opinion. There really are those who just don’t know. What is the opinion among the health experts? What purpose does biotin (a vitamin of the B complex, found in egg yolk, liver, and yeast. It is involved in the synthesis of fatty acids and glucose.) serve? According to the above definition it helps in the synthesis of fatty acids and glucose. It sounds like it has a pretty important function to play in the human body.
So, we must need it because the body produces biotin naturally. But if there is too much biotin produced can it cause acne? What about if someone takes too many biotin supplements can that manufacture acne? If you have a deficiency of biotin then you may want to take supplements to make up the difference. If biotin is cause acne there has to be some way to remedy this. But we need to find out if biotin causes acne in the first place.
Biotin goes by many names including vitamin B7, or as vitamin H. Biotin is a vitamin B complex that helps to convert food into energy and it promotes new cell growth. If your body is lacking in biotin then this can lead to to hair loss, brittle nails, or itchy skin. Biotin can do more than help with hair growth it can metabolize carbohydrates, fats and amino acids and help in the development of a pregnancy. It may help to regulate blood sugar levels in people with diabetes. This benefit has not been conclusively proven.
How does Biotin Cause Acne
Vitamin B5, also known as pantothenic acid, helps with the regulation of the surface of the skin. Basically it prevents acne. B7 helps with the breakdown and distribution of fatty acids and improve the keratin infrastructure. This leaves a glow and a protective layer on your skin. These two vitamins working together keep your skin healthy. But if the balance between the two vitamins changes then trouble will start. Both vitamin B5 and vitamin B7 are absorbed through the intestines through the same receptors. If there is an excess of one then it follows tere willbe a deiency of the other. If you take biotin supplements then you will overload your system with B7 and there will be a lack of B5 because it will not be absorbed through your diet. Then the surface of skin will become prone to acne breakouts not because of the B7 but because of the lack of B5. B7 is indirectly the cause of increased acne breakouts.
The surface of the skin is no longer shiny or protected because the two vitamins are not working in tandem anymore. The obvious solution to stop this acne outbreak is to balance the absorption of B5 and B7 into our body. If biotin works to restore your hair and you are worried about acne breakouts then you need to make sure the ratio between biotin to pantothenic acid is kept balanced.
There is a couple of ways to do this:
If you are taking vitamins skip the pure biotin. Instead take a multivitamin that has b5 in it. If you are taking more than 2.5 mg dose per day then to are taking too much biotin and this will lead to a B5 deficiency. So, take the multivitamins and keep the ratio between the B vitamins balanced and you won’t have to worry about acne breakouts.
You can also skip the multivitamins all together and enjoy a biotin rich food 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. And you can say goodbye to excessive acne breakouts.
To Biotin or not to Biotin
It makes you wonder if a person has acne prone skin would they be more at risk for getting acne if they consume biotin. Will a person who does not have acne prone skin and takes biotin will that person get acne? Let’s go do some research and find out if biotin really causes acne.
- Biotin (Vitamin B7): Biotin is in Hair Skin and Nails supplements, B-Complex, multivitamins as well as nutritional drink powders found at your local health food store. Biotin is a common supplement that causes acne because it is in so many places; including, your shampoo and conditioner!
So, according to the above definition because biotin is in our foods, and everywhere it will irritate the skin and cause acne. But if it is everywhere how can you neutralize the acne from being produced? You would think this supplement would be good for acne because it is a vitamin. But contrary to this reality it is one of the root causes for acne to develop. Like it was mentioned before the body naturally produces biotin. If you ingest too much biotin plus what is naturally produced you will cause a hormonal imbalance in your body and acne will result.
Tips to Stay Acne Free
- Get rid of your multivitamins because 99% of multivitamins have biotin in them. So, for sure you take too many multivitamins and you will get acne. Replace the multivitamins with the healthy skin trio which is a proven a proven combination of supplements designed to clear acne and reduce inflammation from the inside out while delivering essential nutrients for overall wellness. But it really seems to make sense that if you take multivitamins (even ones containing biotin) within moderation you will be fine and not produce a lot of excess acne.
- Check out your nutritional powders really read the ingredients you may just find that there is biotin in it. So, there is a lot of alternatives out there find one that is biotin free so you can stay acne free.
- Check your shampoos and hair conditioners and see if biotin is listed in the ingredients. If it is fina another alternative or alternatives.
- Minimize foods containing biotin- foods high in biotin include egg yolks, organ meats, avocados and cauliflower. These foods in moderation are best. This will help to keep the acne away.
The above information came from a website where the author definitely believes that biotin causes acne. They have even suggested ways to avoid biotin. But yet let’s keep digging and really see if biotin causes acne.
It seems feasible that biotin can cause acne indirectly when a person take excessive amounts of biotin supplements over B5 than a B5 deficiency is created. Now, you have set yourself up to produce acne on the surface of the skin. But switching to a natural biotin food rich diet is the easiest way to still get a balance biotin and B5s You won’t breakouts acne.
List of Biotin Rich Foods:
- Yeast, Grains
- Cold Water Fish
Here are some Recipes for Foods Containing Biotin.
- 1/4 cup whole natural almonds
- 2 tablespoons dry breadcrumbs
- 1 teaspoon salt-free garlic and herb seasoning blend (such as Mrs. Dash)
- 1/8 teaspoon freshly ground black pepper
- 1 tablespoon canola oil
- 1 tablespoon Dijon mustard
- 2 (6-ounce) tilapia fillets
- Chopped fresh parsley (optional)
- Place first 4 ingredients in a blender or food processor; process 45 seconds or until finely ground. Transfer crumb mixture to a shallow dish.
- Heat oil in a large nonstick skillet over medium heat. Brush mustard over both sides of fillets; dredge in crumb mixture. Add fish to pan; cook 3 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Sprinkle with parsley, if desired.
- 1/2 cup whole blanched almonds, toasted
- 1 (2-ounce) chocolate bark coating square, melted
- Dip almonds halfway in melted chocolate, pointed ends down. Lay 2 almonds side by side, pointed ends down and touching, on wax paper, forming a heart shape. Let stand until firm.
- 1/4 red onion, thinly sliced
- 2 (6-oz.) bags baby spinach
- 1 (16-oz.) container strawberries, quartered
- 1 (4-oz.) package crumbled blue cheese
- 1/2 cup sliced toasted almonds
- Bottled red wine vinaigrette
- Salt and freshly ground pepper to taste
- Toss together red onion and next 4 ingredients in a large bowl. Drizzle with red wine vinaigrette; sprinkle with salt and pepper to taste.
Cranberry-Almond Chicken Salad
- 2/3 cup slivered almonds
- 3 cups chopped cooked chicken
- 3/4 cup sweetened dried cranberries
- 2 celery ribs, diced
- 1/2 small sweet onion, diced
- 3/4 cup mayonnaise
- 1 tablespoon Greek seasoning
- 2 tablespoons fresh lemon juice
- Preheat oven to 350°. Bake almonds in a single layer in a shallow pan 5 to 7 minutes or until lightly toasted and fragrant. Cool completely in pan on a wire rack (about 15 minutes).
- Stir together almonds, chicken, dried cranberries, and remaining ingredients; serve immediately, or cover and chill up to 24 hours.
- Artichoke-Pecan Chicken Salad: Substitute 1 cup coarsely chopped pecans for almonds and 1 (14-oz.) can artichoke hearts for cranberries. Drain artichokes, and pat dry with paper towels. Coarsely chop artichokes. Proceed with recipe as directed.
Green Beans with Goat Cheese, Tomatoes, and Almonds
- 1/2 cup sliced almonds
- 2 pounds haricots verts (tiny green beans), trimmed
- 3 tablespoons sherry vinegar*
- 2 tablespoons fresh lemon juice
- 3/4 teaspoon salt
- 1/2 teaspoon pepper
- 1/3 cup olive oil
- 1 pint cherry tomatoes, halved
- 2 shallots, thinly sliced
- 2 garlic cloves, minced
- 1/2 (4-oz.) goat cheese log, crumbled
- Preheat oven to 350°. Bake almonds in a single layer in a shallow pan 6 to 8 minutes or until lightly toasted and fragrant, stirring halfway through.
- Cook green beans in boiling salted water to cover 6 to 8 minutes or until crisp-tender; drain. Plunge beans into ice water to stop the cooking process; drain.
- Whisk together vinegar and next 3 ingredients in a large bowl; add olive oil in a slow, steady stream, whisking constantly until blended and smooth. Add cherry tomatoes, shallots, garlic, and green beans; toss to coat.
- Top green bean mixture with crumbled goat cheese and toasted almonds.
- *White wine vinegar may be substituted.
- 1 cup reduced-fat all-purpose baking mix
- 1/2 cup uncooked regular oats
- 1/4 cup firmly packed brown sugar
- 1/4 cup chopped toasted almonds
- 1/2 teaspoon ground cinnamon
- 1/4 teaspoon ground nutmeg
- 1/2 cup chilled light butter, cut up
- 1/4 cup granulated sugar
- 2 tablespoons all-purpose flour
- 5 cups frozen blueberries
- 2 tablespoons lemon juice
- Combine first 6 ingredients in a large bowl; cut in butter with a pastry blender until mixture is crumbly and begins to stick together.
- Combine granulated sugar and flour. Toss together granulated sugar mixture, blueberries, and lemon juice in a medium bowl. Transfer blueberry mixture to a lightly greased 2-quart baking dish. Sprinkle oat mixture evenly over blueberry mixture.
- Bake at 350° for 50 minutes or until bubbly and golden.
- Note: For testing purposes only, we used Bisquick Heart Smart All-Purpose Baking Mix.
Spicy Pork-and-Orange Chopped Salad
- 1 pound pork tenderloin, cut into 1/2-inch pieces
- 2 1/2 teaspoons Szechwan seasoning blend
- 1/2 teaspoon salt
- 1 tablespoon olive oil
- 2 oranges
- 1/2 cup bottled low-fat sesame-ginger dressing
- 1 cup seeded and chopped cucumber
- 1/4 cup chopped fresh cilantro
- 1 romaine lettuce heart, chopped
- 3 cups shredded coleslaw mix
- 1/2 cup wasabi-and-soy sauce-flavored almonds
- Garnish: orange slices
- Toss pork with Szechwan seasoning and salt to coat. Sauté pork in hot oil in a large nonstick skillet over medium-high heat 8 to 10 minutes or until done.
- Peel oranges, and cut into 1/2-inch-thick slices. Cut slices into chunks.
- Pour dressing into a salad bowl. Stir in oranges, cucumber, and cilantro. Let stand 5 minutes. Add romaine, coleslaw mix, and pork; toss gently. Sprinkle with almonds. Garnish, if desired. Serve immediately.
- Note: It was tested with McCormick Gourmet Collection Szechwan Seasoning and Blue Diamond Bold Wasabi & Soy Sauce Almonds.
Classic Chicken Tetrazzini
- 1 1/2 (8-oz.) packages vermicelli
- 1/2 cup butter
- 1/2 cup all-purpose flour
- 4 cups milk
- 1/2 cup dry white wine
- 2 tablespoons chicken bouillon granules
- 1 teaspoon seasoned pepper
- 2 cups freshly grated Parmesan cheese, divided
- 4 cups diced cooked chicken
- 1 (6-oz.) jar sliced mushrooms, drained
- 3/4 cup slivered almonds
- Preheat oven to 350°. Prepare pasta according to package directions.
- Meanwhile, melt butter in a Dutch oven over low heat; whisk in flour until smooth. Cook 1 minute, whisking constantly. Gradually whisk in milk and wine; cook over medium heat, whisking constantly, 8 to 10 minutes or until mixture is thickened and bubbly. Whisk in bouillon granules, seasoned pepper, and 1 cup Parmesan cheese.
- Remove from heat; stir in diced cooked chicken, sliced mushrooms, and hot cooked pasta.
- Spoon mixture into a lightly greased 13- x 9-inch baking dish; sprinkle with slivered almonds and remaining 1 cup Parmesan cheese.
- Bake at 350° for 35 minutes or until bubbly.
Uptown Figs (Figs that have an attitude)
- 24 dried figs
- 1 (3-oz.) package softened cream cheese
- 2 teaspoons powdered sugar
- 2 teaspoons orange liqueur
- 24 roasted, salted almonds
- Cut a slit in large side of 24 dried figs, cutting to, but not through, stem end. Stir together 1 (3-oz.) package softened cream cheese, 2 tsp. powdered sugar, and 2 tsp. orange liqueur; fill each fig evenly with cream cheese mixture and 1 roasted, salted almond. Press figs to secure filling.
- *You can make this recipe ahead of time and store the figs in the refrigerator. Before serving, let stand at room temperature for 30 minutes.
Cranberry-Almond Granola Bars
- 3 tablespoons butter
- 1 (10 1/2-oz.) package miniature marshmallows
- 1 (15-oz.) box honey-almond-flax multi-grain cluster cereal
- 3 cups crisp rice cereal
- 1 (6-oz.) package sweetened dried cranberries
- 1 teaspoon salt
- Melt 3 Tbsp. butter in a buttered Dutch oven over low heat. Add 1 (10 1/2-oz.) package miniature marshmallows, and cook, stirring occasionally, until melted. Remove from heat. Meanwhile, process 1 (15-oz.) box honey-almond-flax multi-grain cluster cereal, in batches, in a food processor until finely ground; combine with 3 cups crisp rice cereal, 1 (6-oz.) package sweetened dried cranberries, and 1 tsp. salt. Stir into marshmallow mixture. Press cereal mixture into a buttered 15- x 10-inch jelly-roll pan. Let stand 1 hour. Cut into 40 (1 1/4- x 3-inch) bars.
- Cook’s Notes: For testing purposes, we used Kashi GOLEAN Crunch honey-almond-flax cereal. For easy travel, layer bars with parchment paper in disposable plastic containers with lids.
The conclusion is that biotin can indirectly cause acne when there is too much B7 in the body and not enough B5 which will cause a B5 deficiency. To overcome this you need to have a balance between these two vitamins. The easiest way to do this is switch to a biotin rich food diet.