People often ask “can I take biotin at night?” when they plan their supplement schedule. This water soluble vitamin is a vital part of our bodys metabolism that converts food into energy and supports biological functions.
Sleep experts have valuable insights about taking biotin before bed. We will get into biotins effects on your bodys natural rhythms and provide evidence based guidance about the best supplement timing.
Potential side effects of biotin when taken before bed
Taking biotin before bed has some drawbacks you should think about. Biotin is generally safe, but taking it at night might cause side effects you need to understand before starting your routine.
Digestive considerations
Your stomach might not handle evening biotin well. Biotin sometimes causes:
- Nausea and upset stomach;
- Stomach cramps;
- Diarrhea and digestive problems;
- Extra gas or bloating with high doses.
An empty stomach can make these digestive issues worse. If you notice ongoing stomach problems after taking biotin at night, you might need to change when you take it or stop using it to feel better.
Long term effects of nighttime supplementation
The effects of taking biotin at night go beyond just sleep and stomach issues. High biotin levels can strain your kidneys over time since these organs filter out the excess. You need to be extra careful if you have kidney problems.
Most importantly, biotin can mess with many lab test results. Much studies mention that biotin supplements can cause test results to show up falsely high or low. This affects important tests like:
- Thyroid function checks;
- Heart attack markers (including troponin);
- Hormone levels;
- Pregnancy tests.
What is biotin and how does it work in the body
Biotin, also called vitamin B7 or vitamin H, is part of the B complex family of water soluble vitamins. Our body doesn’t store biotin, so we need to consume it regularly to keep adequate levels. This vitamin plays a vital role in many metabolic processes that keep your body working at its best.
The science behind vitamin B7 metabolism
When we eat foods with biotin, it comes in two forms, free biotin that our intestinal cells absorb right away and protein bound biotin that needs some processing. Our body makes a digestive enzyme called biotinidase in pancreatic secretions and intestinal brush border membranes. This enzyme releases biotin from proteins so our small intestine can absorb it.
After absorption, biotin works as a cofactor for five most important carboxylase enzymes. These enzymes are biochemical helpers that make key reactions happen throughout your body. The process called “biotinylation” happens when biotin attaches to various molecules, including histones (proteins that package DNA).
Our body breaks down biotin in two main ways. The first way splits the valeric acid sidechain to create bisnorbiotin. The second way uses sulfur oxidation to make biotin sulfoxide. About half of the biotin leaves your body unchanged in urine, along with these breakdown products.
Key biological functions of biotin
Biotins main job is to help enzymes break down fats, carbohydrates and proteins from your food. As a coenzyme for five carboxylases, biotin helps with:
- Gluconeogenesis (generating glucose);
- Fatty acid synthesis and metabolism;
- Amino acid catabolism (breakdown);
- Production of hormones and cholesterol.
Biotin does more than just help with metabolism, it keeps our nervous system healthy too. Research shows that biotin is a big deal as it means that it can influence how more than 2,000 genes work in human cells by binding to histones.
While biotin deficiency is nowhere near common in developed countries, it can show up as skin rashes, hair loss and brittle nails. This explains why many companies market biotin supplements for hair, skin and nail health.
Natural sources vs. biotin supplements
A balanced diet gives most people enough biotin. We can get plenty from:
- Egg yolks (but raw egg whites contain avidin, which traps biotin and stops absorption);
- Organ meats like liver and kidney;
- Nuts and seeds (almonds, peanuts, walnuts);
- Legumes including soybeans;
- Whole grains;
- Some vegetables like cauliflower and mushrooms.
The US Department of Agriculture recommended Dietary Reference Intake (DRI)2 of biotin is 30 μg per day. Most people don’t need supplements unless their doctor recommends them.
We can find biotin supplements as single nutrient capsules or in multivitamin blends. Some have very high doses (5,000 micrograms or 5 mg), which is way more than daily needs. Since biotin dissolves in water, our body gets rid of extra amounts in urine, so even high doses rarely cause problems.
But high dose biotin supplements can mess with certain lab tests, including thyroid function tests and cardiac biomarkers, which might lead to wrong diagnoses. That’s why we should tell our healthcare provider about any biotin supplements we take, especially before getting lab work done.
The relationship between biotin and sleep cycles
The link between biotin and sleep patterns involves complex biochemical pathways that affect both energy metabolism and brain function. Biotin, a water soluble B vitamin, affects various processes that influence your sleep quality and circadian rhythms. We can make better decisions about biotin supplement timing by understanding these relationships.
How B vitamins affect energy production
B vitamins, including biotin (B7), serve vital roles to convert food into usable energy. Biotin serves as a cofactor for several carboxylases that help incorporate bicarbonate into various substrates. These enzymes help produce and store energy within cells.
Propionyl-CoA carboxylase and pyruvate carboxylase are the main biotin dependent enzymes involved in energy metabolism. They generate intermediates that enter the citric acid cycle. This process affects our energy levels throughout the day.
Biotin helps transform fats and carbohydrates into energy, so high intake might boost your energy levels. This energy increase could make it harder to fall asleep if you take biotin late in the day. Also, some people say taking B vitamins in the evening might lead to insomnia because of their energizing effects.
Biotins role in neurotransmitter synthesis
Biotin substantially affects neurotransmitter function, which influences sleep quality. Research shows biotin plays a vital role in cellular signaling by controlling enzymes involved in neurotransmitter production and metabolism. Specifically:
- Biotin helps create neurotransmitters like serotonin, dopamine and gamma-aminobutyric acid (GABA);
- It regulates dopaminergic transmission in certain cells;
- Biotin deficiency can alter dopamines transport into secretory vesicles.
The hippocampus is especially sensitive to biotin levels and plays a key role in learning and memory. Biotin contributes to the nervous systems function by affecting neurotransmitter activity and helping nerve signal conduction.
Research on biotin and circadian rhythms
Recent research suggests biotin might affect circadian rhythms, our bodys internal 24 hour cycle. Scientists found that mice with disrupted cardiomyocyte specific circadian clocks showed decreased expression of the biotin transporter gene (slc5a6). This reveals a two way relationship between biotin metabolism and circadian regulation.
Research shows biotin deficient cultures of Neurospora crassa (a type of fungus) displayed enhanced expression of circadian rhythm of conidiation. This provides more evidence of biotins role in regulating biological timing mechanisms.
Chronobiology research, the study of biological timing, shows that circadian rhythms guide daily behaviors and can change in response to healthy and pathological conditions. These rhythm disruptions link to various metabolic and health conditions.
Comparing morning vs. evening biotin supplementation
The right time to take your biotin supplement can make a difference in how well it works. Your personal health goals and daily schedule play a big role. Lets look at how morning and evening doses can affect biotins benefits for your specific needs.
Absorption rates throughout the day
Our body absorbs biotin really well at any time. Studies show approximately 100% absorption of oral biotin doses. The way your body processes biotin changes throughout the day.
Some people feel queasy if they take biotin without food, so taking it with meals works better. Our digestion slows down during sleep, which means supplements taken right before bed might not absorb as well.
The sodium dependent multivitamin transporter (SMVT) handles most biotin uptake from regular food. Higher supplement doses rely more on passive diffusion into your system.
Impact on energy levels and metabolism
Morning or mid day biotin doses match our bodys metabolic functions better. Biotin acts as a key coenzyme that helps turn food into energy. This energy boost serves you better during active hours than while you sleep.
Jeffrey Blumberg, nutrition science professor at Tufts University, explains that “digestion slows down during sleep, so taking your nutrient supplement late at night would not be associated with an efficient absorption“. Many nutrition experts suggest taking B vitamins earlier because “they might stimulate metabolism and brain function too much for a relaxing evening“.
Note that you should check with healthcare providers before starting biotin supplements, especially when you have medications or upcoming lab tests. A balanced diet usually gives you enough biotin. You might not need supplements unless your healthcare provider specifically recommends them.
