Biotin, also known as vitamin H, is one of the B-complex vitamins. It is water soluble, so your body doesn't store it. There are, however, bacteria in the intestine that make biotin, which can supplement the biotin that you consume in your diet. Biotin is needed in small amounts, but may have added health benefits if you consume it in larger amounts.
Function
Your body uses biotin to turn the carbohydrates, protein and fat into the energy you need. Biotin is also necessary for proper function of your nervous system, as well as keeping your eyes, hair, liver and skin healthy. A deficiency can cause symptoms including anemia, depression, dermatitis, hair loss, heart problems, high cholesterol and nausea.
Health Benefits
Although the evidence is preliminary, biotin may help diabetics with blood sugar control, and may improve the symptoms of cradle cap and peripheral neuropathy, according to the University of Maryland Medical Center. Biotin may also help make your hair and nails stronger and less likely to split.
Sources
Bananas, brewer's yeast, carrots, cauliflower, cereals, cooked eggs, legumes, liver, mushrooms, nuts, oatmeal, salmon, sardines and soy flour all contain biotin. Most multivitamins, as well as B-complex vitamins, contain biotin, and you can also get supplements containing biotin alone.
Considerations
Raw egg whites contain a substance which inhibits the absorption of biotin. Antibiotics and anticonvulsants may reduce the amount of biotin in the body. Biotin deficiency, however, is very rare, and is usually due to a genetic defect or removal of the stomach.
Expert Insight
You only need to consume about 30 mcg per day of biotin to prevent a deficiency, and most Americans get between 30 mcg and 70 mcg per day through their diet, according to the University of Michigan Health System. More studies need to be done to verify whether additional biotin may have added health benefits for some people.
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