Although biotin isn't one of the better-known vitamins, it is one of the B-complex vitamins, and is essential for good health. Some people take biotin supplements in hopes of preventing or treating certain health conditions. Because biotin is found in a number of foods and you only need very small amounts, biotin deficiency is rare, but it does occur.
Use
Your body needs biotin for proper function of your metabolism, and to form glucose and fatty acids to use as fuel. Getting insufficient biotin during pregnancy may increase the risk of birth defects. Biotin supplementation may help to treat brittle nails and improve control of blood sugar among diabetics. Although some people take biotin in hopes of preventing hair loss, insufficient evidence exists to support this claim, according to the Linus Pauling Institute.
Sources
Many foods contain small amounts of biotin, including yeast, soy flour, cereals, whole wheat bread, egg yolks, liver, pork, salmon, cheese, cauliflower, avocado, carrots, raspberries and bananas. You can also purchase biotin supplements without a prescription to increase your biotin consumption. Cooking food lowers the biotin content, making raw vegetables a better source than cooked vegetables.
Recommendations
The Food and Nutrition Board has set Adequate Intake levels for biotin rather than Recommended Dietary Allowances due to a lack of scientific evidence as to the ideal amount of biotin. The AI for infants up to 6 months old is 5 mcg per day, for infants 7 to 12 month old 6 mcg per day, for children 1 to 3 years old 8 mcg per day, for children 4 to 8 years old 12 mcg per day, for children 9 to 13 years old 20 mcg per day, for youth 14 to 18 years old 25 mcg per day and for adults 19 and over 30 mcg per day. Women who are breastfeeding should consume 35 mcg per day.
Deficiency
Red scaly rashes around the eyes, mouth and nose and loss of hair color and hair can be symptoms of biotin deficiency, as can exhaustion, depression, tingling in the arms and legs and hallucinations. A component in raw eggs can bind with biotin, decreasing absorption, so if you consume raw eggs regularly it can increase your risk of biotin deficiency. Total parenteral nutrition and a hereditary disease called biotinidase deficiency can also cause biotin deficiency.
Member Comments