When thinking of biotin, most people tend to think of clearing rashes, strengthening brittle nails and decreasing hair loss. Although biotin is essential for normal growth of skin, hair and nails, it is also important for healthy function of many other cells and metabolic processes within the body. Biotin is much more important than one may think.
Background
Also known as vitamin H or B7, biotin is a water-soluble vitamin that belongs to the B-complex group. Like other B-vitamins, biotin acts as a coenzyme in the metabolism of carbohydrates and fats, and is therefore essential for the release of energy from food. Biotin is transported by protein molecules and absorbed by the blood in the upper part of the small intestine.
Sources
Biotin is readily found in numerous foods such as nuts, organ meats, bananas, cereals, egg yolk, breads, whole grains and beans. According to MayoClinic.com, the less processed these foods are, the better because biotin can be destroyed through cooking and preserving. Bacteria in the small intestine also has the ability to produce small amounts of biotin.
Recommended Daily Allowance
The amount of biotin required is relatively small compared to other vitamins because there are so many food sources that provide it. Since the amount needed is so small along with the fact that it is found in so many foods, there is no official RDA for biotin--at least in the United States. However, the website notes that normal daily intakes should range between 30 to 100mcg. This amount accounts for its production in the small intestine and also that the body has the ability to recycle biotin.
Benefits
Adequate amounts of biotin helps maintain a healthy sugar level through gluconeogenesis. According to MedlinePlus.com, there is evidence that a deficiency in biotin could possibly result in diabetes. Biotin helps transfer carbon dioxide, form fatty acids and amino acids. Being one of the B-vitamins, it also helps break food down into the energy the body needs to function, preventing it from storing the food and leading to possible weight gain.
Deficiency
Other than through long-term antibiotic use or excessive ingestion of raw eggs which affect the absorption of biotin, a deficiency of this vitamin is borderline impossible. Biotin is an essential water-soluble vitamin, which means it is secreted through urine and should be replenished daily through healthy eating. Considering that the body has the ability to recycle it, most people have excessive amounts of this vitamin, which is excreted through urine. If a deficiency were to occur, nausea, thinning hair, fatigue and depression and muscle pain are possible symptoms.
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