Biotin (also known as Vitamin B7 or Vitamin H) is a water-soluble B-vitamin that plays a key role in supporting metabolic functions and is essential for the health of skin, hair, and nails. It is involved in the metabolism of proteins, fats, and carbohydrates, helping to convert food into usable energy.
Key Functions:
- Energy Production: Biotin helps convert carbohydrates, fats, and proteins into energy.
- Hair, Skin, and Nails Health: It promotes healthy hair, skin, and nails, and is commonly used in supplements aimed at strengthening these.
- Metabolism Support: Supports the enzyme functions that are necessary for the metabolism of fatty acids, amino acids, and glucose.
- Gene Regulation: Biotin is involved in gene expression and helps regulate the function of certain genes.
Sources of Biotin:
Biotin can be found in a variety of foods, including:
- Eggs (especially the yolk)
- Nuts and seeds (such as almonds and walnuts)
- Legumes (like peanuts and soybeans)
- Whole grains
- Organ meats (liver, kidney)
- Bananas
- Sweet potatoes
Recommended Daily Intake:
- Adults: 30 micrograms (mcg) per day
- Pregnant women: 30 mcg per day
- Breastfeeding women: 35 mcg per day
Deficiency:
Biotin deficiency is rare because it is widely available in food and the body requires only small amounts. However, deficiency can occur in certain situations, such as:
- Long-term consumption of raw egg whites (which contain avidin, a protein that binds to biotin and prevents absorption)
- Prolonged use of certain medications (like anticonvulsants)
- Certain medical conditions affecting absorption (such as Crohn’s disease)
Symptoms of deficiency can include hair loss, skin rashes, brittle nails, and in severe cases, neurological symptoms like depression and fatigue.
Supplementation:
While biotin supplements are popular for improving hair and skin health, it’s usually unnecessary for most people with a balanced diet. However, it may be beneficial for those with biotin deficiency or certain conditions that impair biotin absorption.
If you’re considering biotin supplementation, it’s always a good idea to check with a healthcare professional to determine if it’s right for you.