The human body cannot synthesize biotin. Only bacteria, molds, yeasts, algae, and certain plants can make it, so the diet needs to supply it.
Unused biotin is eliminated in urine, so the body does not build up reserves. It must be consumed daily.
Biotin supplements are widely available in health food stores, but
biotin deficiency is rare, and there is little evidence to suggest that
most people need them.
What is biotin?
Biotin is a coenzyme involved in the metabolism of:
- Fatty acids, a type of molecule found in fats and oils
- Leucine, an essential amino acid that humans cannot synthesize
- Gluconeogenesis, the synthesis of glucose from molecules that are not carbohydrates, for example, amino and fatty acids
Coenzymes are substances that enhance an enzyme's action. Coenzymes cannot trigger or speed up a biological reaction, but they help enzymes do so.
Why is it important?
The University of Maryland Medical Center (UMM) explain
that biotin is important in helping the body to process glucose and to
metabolize proteins, fats, and carbohydrates. It also helps to transfer
carbon dioxide.
According to the European Food Safety Authority, biotin contributes to:
- Metabolism of nutrients
- Energy-producing metabolism
- Maintaining hair, skin and mucous membranes
- Nervous system function
- Psychological function
Biotin contributes to healthy nails, skin and hair, so it features in
many cosmetic and health products for the skin and hair. However, it
cannot be absorbed through hair or skin.
Nails and hair loss
Biotin is sometimes called vitamin H. The "H" comes from the German words for hair and skin, "Haar" und "Haut."
Some small studies
have suggested that taking a 2.5-milligram supplement of biotin for 6
months can increase fingernail strength and reduce the tendency of nails
to split.
However, there is no evidence until now that biotin can prevent or treat hair loss in men or women.
A lack of biotin has been linked to cradle cap in infants, but there is
no evidence that biotin supplements, for example, in formula milk, might
help.
Biotin and diabetes
Since biotin aids metabolism, it could play a role in controlling diabetes.
Research has suggested that B7 can improve the use of glucose in the
body. People with diabetes have a problem using glucose, because of an insulin
imbalance. Biotin appears to improve the synthesis of fatty acids,
enhance the storage of glucose. In rats, it has been found to stimulate
the secretion of insulin.
Some reports have suggested that biotin supplements can improve symptoms of neuropathy, for example, in people with diabetes. However, these have not been confirmed by research.
One study found that people with diabetes had lower levels of biotin than people without the condition.
In another, people who had lost their sense of taste reported improvements after taking an additional 10 to 20 micrograms a day of biotin.
However, research into the benefits of biotin has been too limited so far to draw any firm conclusions.
Requirements
Little is known about how much biotin people need, but the United States Food and Nutrition Board suggest
that infants of 0 to 6 months should have 6 micrograms a day, rising to
30 micrograms a day for adults of 19 years and older, and 35 micrograms
for breastfeeding women.
In Europe, surveys have shown that on average, people consume 36 micrograms of biotin per day. There is no similar data for the U.S.
Deficiency
Biotin deficiency appears to be rare, but some groups may be more susceptible.
A deficiency can lead to:
- Hair loss
- A scaly red rash around the eyes, nose, mouth, and genitals
- Cracks in the corner of the mouth
- Sore tongue that may be magenta in color
- Dry eyes
- Loss of appetite
Other symptoms may include:
- Depression
- Lethargy and fatigue
- Hallucinations
- Insomnia
- Numbness and tingling in the hands and feet
- Impaired immune function and increased susceptibility to infections
Pregnant women appear to break down biotin more quickly, and this may
lead to a marginal deficiency. Symptoms have not been observed, but such
a deficiency could lead to developmental problems for the fetus.
Just as women are advised to take additional folic acid, or B9, during pregnancy, it may be beneficial to add B7 to this supplement.
Other groups who may benefit from supplements include:
- Those on anticonvulsant medications
- People with some types of liver disease
- People who are fed intravenously for a long time
Biotinidase deficiency is a rare, hereditary disorder that impairs
biotin absorption, resulting in a deficiency of biotin. Biotin
supplements can help people with this condition.
Those who have difficulty absorbing biotin and other nutrients due to chronic conditions such as Crohn's disease may benefit from biotin supplements.
Sources
A wide range of foods contain biotin. None of them have large amounts, as is the case with some other vitamins.
Foods that have slightly higher amounts include:
- Liver
- Peanuts
- Yeast
- Whole-wheat bread
- Cheddar cheese
- Pork
- Salmon
- Sardines
- Avocado
- Raspberries
- Bananas
- Mushrooms
- Cauliflower
- Egg yolk
Egg white reduces the effectiveness of biotin from egg yolk in the body
because it binds biotin and prevents it from being absorbed. People who
consume only egg white for many years without biotin supplementation
have a slight risk of not getting enough vitamin B7.
Processing food reduces levels of nutrients such as biotin, so raw
cauliflower, for example, would provide more biotin than cooked
cauliflower.
A study published in Advances in Nutrition estimates biotic intake in North America and Western Europe at between 35 to 70 μg per day, or 143 to 287 mmol per day.
Biotin is also available in supplements.
According to Oregon State University, biotin is not known to cause toxic effects.
People with hereditary disorders of biotin metabolism tolerate doses
of up to 200,000 mcg per day without any problems. Individuals with no
biotin metabolism disorder who took doses of 5,000 mcg per day for 24
months had no adverse effects.
However, it is important to speak to a physician or dietitian before
making any change to nutritional intake or using supplements.
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