Vitamin H

Also known as Biotin.

Biotin

Biotin is a B vitamin that functions as a coenzyme in the metabolism of carbohydrates, fats, and amino acids. Although it is vitally necessary to the body, only exceedingly small quantities are needed, and since biotin is synthesized by intestinal bacteria, naturally occurring biotin deficiency disease is virtually unknown. The disease state can be produced artificially by including large quantities of raw egg white in the diet; the whites contain avidin, a biotin antagonist. Especially good sources of this widely distributed vitamin include egg yolk, kidney, liver, tomatoes, and yeast. There is no known toxicity to biotin. The estimated safe and adequate daily intake for adults is 100 to 200 micrograms.

What is it?

Biotin is a B vitamin that works synergistically with pantothenic acid (also known as vitamin B5) in producing many crucial enzymes. Enzymes are responsible for speeding up vital chemical processes within our body. We normally obtain this vitamin from food sources such as liver, nuts, oatmeal, rice, and legumes, but therapeutic doses can be incorporated through supplementation.

How can it benefit you?

Biotin is involved in the metabolism of protein, fats, and carbohydrates. It also plays a crucial role in energy production, by facilitating the use of glucose, which is the body's primary source of fuel. There is some evidence that it can help diabetics due to its ability to keep glucose (blood sugar) levels low.

If you want healthy hair, skin, and nails, biotin is an important vitamin. It will not prevent general hair loss, however, as is sometimes claimed, unless that hair loss is due to a deficiency of the vitamin. In other studies, it has been able to increase nail thickness by nearly 25% on average.

Other noted benefits include: alleviating fatigue, heartburns, and allergies.

Precautions on Biotin

There are no known adverse side effects. However, there is no RDA (Recommended daily allowance) set for this vitamin.

Most experts advise taking at least 100 mcg per day, and up to 1,000 mcg of biotin if you are taking it for a specific purpose, such as healthy hair and nails.

Opinion

Biotin's importance is underrated since one doesn't hear much about the crucial role of this vitamin. At the same time, this is a vitamin that is usually difficult to become deficient in, due to its prevalence in many foods.

However, its therapeutic benefits usually require a dosage level higher than we normally get from foods. Therefore, people interested in the possible benefits discussed above may wish to investigate dietary supplementation with biotin.

Tips on Choosing a Biotin Supplement

Since many vitamins, such as biotin, work synergistically with other vitamins, minerals, and herbal extracts, we believe consumers should, in general, look for a comprehensive and scientifically formulated product rather than take their biotin as a stand alone supplement.

Functions:

• Metabolism of fats, carbohydrates and proteins (amino acids)
• Carboxylation and transcarboxylation
• Component of several enzymes
• Glycogen formation
• Skin health
• Circulatory system

Deficiency symptoms:

• Loss of appetite
• Nausea
• Vomiting
• Glossitis (inflammation of the tongue)
• Hair and skin problems
• Dermatitis
• Alopecia
• Non-specific skin rash
• Pallor
• Mental depression

What is Biotin?

Biotin is part of a group of vitamins called B complex. There are eight B vitamins altogether and they were at one time thought to be just one vitamin. Research has shown that they are indeed all slightly different in structure.

The other seven B vitamins that make up B Complex are B12, folic acid, Niacin, Pyridoxine, Pantothenic acid, Thiamine and Riboflavin. They share similar characteristics; they are all water-soluble, they are all essential in enabling the body to use energy from food and they are all vital for the production of normal tissue.

Biotin is a water-soluble vitamin that is produced in the intestines and it is also obtained from foods.

Where is it found?

Liver, kidneys, brewers yeast, egg yolk, meat and dairy produce, nuts, beans, fish, breads and whole grains, soy, bananas and mushrooms.

Why it is needed?

Like the other B vitamins, biotin plays a part in the metabolism of carbohydrates and fats and for making protein, playing a part in the production of nucleic acid.

What happens if you are deficient?

Deficiency is very uncommon. Some people are born with rare diseases which cause them to be deficient in this vitamin. If you consume a vast amount of raw egg whites (body builders eat a lot of egg whites) the proteins in the egg white can hinder the absorption of biotin.

Symptoms of deficiency:

Include dermatitis, depression, hair loss and/or nausea. Some shampoos contain biotin and although this is probably more of a marketing strategy, it is true to say that deficiencies in biotin can cause hair loss, but do not think that all hair loss is attributed to low biotin levels.

Alcoholics and those with bowel disease have also been known to be deficient.

What conditions has it been used to treat?

Primary:

• Splitting and thin soft fingernails in animals (horses hooves) as well as humans seem to improve when taking this vitamin.
• Diabetes

Secondary:

• Oral supplementation has been known to treat 'uncombable hair syndrome', which is a disorder that affects children, a condition where the hair sticks up in all directions.

How much is normally taken?

30 mcg per day is adequate and most people receive that amount in their diet, with up to 70 mcg per day being consumed.

Are there any contraindications or side effects?

If you take in too much biotin it is excreted in the urine, therefore, there are no reported cases of toxicity build-up.