Biotin, also known as Vitamin B7 and Vitamin H (it’s a hair vitamin), is an important component in cell growth, fatty acid production, and the metabolism of fats, amino acids, and various other processes that involve carbon dioxide transfer. Biotin however is better known commercially as a supplement to strengthen nails and hair.
Sources of Biotin
As part of the B group of vitamins, biotin may be found in food rich in Vitamin B. Peanuts and tomatoes rank as excellent sources of biotin. Almonds, eggs, alfalfa, carrots, and onions also make good sources.
When food is cooked, the biotin content in them remains relatively stable. For instance, only 10% of this vitamin will be lost compared to others in the vitamin B roster.
It is interesting to note that although whole eggs are good biotin sources, consuming a lot of raw egg whites daily can cause a biotin deficiency. Egg whites contain avidin, a natural protein that binds so strongly to biotin that it restricts its availability in enzymatic reactions. Cooking the eggs however denatures avidin and considerably weakens its binding tendency. Cooked eggs do not restrict the body’s absorption of biotin.
What Biotin Does for You
Balances Blood Sugar
Biotin is important in the production of insulin, a hormone that plays a major metabolic role particularly in the regulation of blood sugar levels. Studies have also shown that biotin is vital for the proper reaction of insulin on the cells. A biotin deficiency can compromise one’s metabolism and cause diabetes and weight gain.
The good news is a lot of high fibre foods contain biotin. A research group from Spain reported that the addition of just an ounce of mixed nuts into a diet taken for three months significantly improved blood sugar regulation in a test group of people at high risk of developing diabetes.
People suffering from diabetes or metabolic problems may be prescribed a biotin supplement to help get the body’s metabolic processes back on track.
Improves Skin, Hair, and Nails
Although many say that more research needs to be done to conclusively say that biotin improves hair, skin, and nails, some medical professionals believe that biotin does increase the health of these parts. Lauren Graf, a dietician for the Montefiore-Einstein Cardiac Wellness Program says, "Low levels of biotin can lead to brittle nails and thinning hair. There is some evidence that biotin supplements can help prevent hair thinning, especially if you are deficient. Taking a biotin supplement is not likely to be harmful and may improve hair quality."
The Ablon Skin Institute Research Centre and University of California did a double-blind study that discovered that biotin supplementation promoted significant hair growth in women with temporary thinning hair.
Biotin can also be helpful in treating infant skin rashes or seborrheic dermatitis, also known as cradle cap.
What Biotin Deficiency Is Like
Biotin deficiency is a rare condition because the dietary requirements for this vitamin B7 is low and available in a wide variety of food. Our intestinal bacteria also produce small amounts of biotin.
In cases however where there is clearly a biotin deficiency, the symptoms manifest as:
- Alopecia or loss of hair
- Severe malnutrition
- Thin and brittle fingernails
- Neurological signs such as lethargy, depression, tingling of extremities, and numbness
- Dermatitis or rashes around the genital areas, eyes, nose, and mouth
- Confusion
- Nausea
- Muscle pain
- Swollen, magenta coloured tongue
- Cracking at the mouth corners
- Fatigue
- Loss of appetite
- Insomnia
Some people inherit a biotin deficiency disorder which impairs their immune system function and consequently makes them more susceptible to fungal and bacterial infections.
Pregnant women stand at a higher risk of biotin deficiency. Such a deficiency during pregnancy can cause the unborn child to develop congenital defects such as a cleft palate.
To correct deficiencies, biotin supplementation is usually the standard treatment.
Dietary Requirements
The adequate intake (AI) for adults 18 years old and above is 30 micrograms per day.
While one can be deficient in biotin, there is no known levels of having too much of the vitamin. In other words, one cannot overdose on biotin. The B vitamins are all water soluble so excesses are flushed out of the body, not stored.
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