Biotin Vitamins And Supplements

Biotin, also called vitamin B7, belongs to a group of water-soluble vitamins called the B-complex. When biotin enters your body, it dissolves in water and enters directly into your bloodstream. Your body uses what it needs and then excretes the rest. Because your body cannot store biotin, it is important to consume the vitamin daily.

Functions of Biotin

Biotin acts as a coenzyme, which means that it aids in enzymes in ensuring that chemical reactions are able to take place. Biotin is involved in a number of chemical reactions, but one of its most noted functions is its role in the proper metabolism of carbohydrates, protein and fat.

Daily Recommendations

The Food and Nutrition Board provides daily recommendations for biotin as an adequate intake, or AI. The AI represents the approximate amount of the vitamin that similar groups of individuals are consuming to maintain good health. The AI for biotin is based on age. Children between 1 and 3 should consume 8 mcg of biotin daily, whereas children between 4 and 8 should consume 12 mcg daily. Children between 9 and 13 should consume 20 mcg of biotin every day. Adolescents between 14 and 18 require 25 mcg per day, and adults aged 19 and older should aim to consume 30 mcg of biotin daily.

Supplementation

If you are at risk for biotin deficiency, it may be beneficial to consume a biotin supplement. Specific dosage depends on several factors, including age, general health and underlying medical conditions. There are no known adverse effects from consuming too much biotin, either through food or supplementation, so no tolerable upper intake level, or UL, has been determined for the vitamin.

Interactions

There are no documented interactions between biotin and any medications, herbs or supplements. Biotin does have the potential to interact with egg whites, however. Raw egg whites contain a protein called avidin that binds to biotin in the small intestine and prevents proper absorption. The regular consumption of raw or undercooked egg whites has been associated with the development of biotin deficiency, which is characterized by skin rash, hair loss, fatigue and nausea. Completely cooking an egg destroys and inactivates avidin.