Vitamins are nutrients found in foods. Even in tiny doses, they are essential to the body’s vital functions and overall good health. Vitamins are either fat-soluble or water-soluble. Biotin and vitamin C are both water-soluble vitamins that the body does not produce on its own. Both biotin and vitamin C occur naturally in foods and are available as vitamin supplements in many forms. Taking biotin supplements and taking vitamin C can have many health benefits, whether you take them alone or together.
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Biotin, also known as vitamin H or B-7, is a member of the B vitamin family. Biotin helps your body convert food into fuel, as well as helping you metabolize fats and proteins. Biotin and the other B-complex vitamins are necessary for the efficient functioning of your nervous system. They also ensure healthy eyes, liver, skin and hair. Taking the supplement may decrease splitting, cracking and breaking of fingernails, helping them to grow longer and stronger. Nothing that vitamin C accomplishes in your body is at cross-purposes with what biotin does.
Vitamin C Facts
Vitamin C supports the immune system, though the exact mechanism behind this is not fully understood. Vitamin C is important to the body’s ability to make norepinephrine, which is critical to brain function. It also plays a huge role in the making of collagen, which helps make up your blood vessels, bones, ligaments and tendons. Vitamin C’s most well-known role is that of an antioxidant. According to the Linus Pauling Institute, vitamin C in even small amounts protects your body’s essential molecules from free radicals that can damage DNA and RNA, leading to some of the complications of aging and certain cancers. Nothing that vitamin C does is at cross-purposes with what biotin is for.
Biotin occurs naturally in almonds, bananas, beans, black-eyed peas, brewer's yeast, cauliflower, egg yolks, legumes, mushrooms, nut butters, peanuts, pecans, sardines, soybeans and walnuts. It is also available in supplement form. Vitamin C can be found in its highest concentration in citrus fruits like lemons, limes, grapefruits and oranges. It also appears in broccoli, potatoes and tomatoes, and in very high concentrations in strawberries and sweet red peppers. Vitamin C is also available in supplements. None of these foods have to be paired carefully.
Taking too much of anything can cause problems, though there are no known side effects of taking too much biotin. Don’t eat raw egg whites when taking biotin supplements because they contain a protein called avidin, which interferes with its absorption. Too much vitamin C has been observed in in vitro studies to cause possible birth defects, but among the general population it is rare for anyone to suffer any problems from vitamin C. Taking appropriate amounts of biotin and vitamin C together should cause you no problems at all.