Biotin is a B-vitamin complex. It may not be a very well-known B vitamin, but it is necessary nonetheless. Biotin interacts with protein, fat and carbohydrates for the breakdown of nutrients and synthesis of energy. A biotin deficiency is quite rare, as a well-balanced diet usually provides an adequate supply of the B vitamin.
Biotin Enzymes
Biotin mainly functions to keep your metabolic pathways running. When you metabolize macronutrients for energy, a complex cascade of chemical reactions involving enzymes occurs. Biotin is a critical part of these enzymes, serving as a co-factor. A co-factor attaches itself to the protein or enzyme and prompts the activity of an enzyme. Biotin's enzymes aid in metabolic functions on proteins, fats and carbohydrates.
Biotin and Carbohydrates
One of biotin's enzymes, pyruvate carboxylase, works to form glucose -- the primary fuel metabolized for energy. When your body runs out of glucose, it can make additional glucose from non-carbohydrate sources through a process known as gluconeogenesis. If biotin is unavailable, glucose cannot be made because pyruvate carboxylase is a primary player in gluconeogenesis.
Biotin and Fat
Fat can also be used as a means to provide energy for the body. Before fat can enter the metabolism cycle, it must be converted into a usable form. Your body metabolizes energy through the Kreb's cycle and fat must enter this cycle as acetyl-coA. In order for fat to be transformed into acetyl-coA, the enzymes acetyl-CoA carboxylase I and II, must be present. This enzyme also relies on the presence of biotin.
Biotin and Protein
Dietary protein is made of amino acids and amino acids are put together to make certain proteins that your body needs. In order for this to be done, biotin must be present. An important amino acid, leucine, cannot be catabolized without biotin. Methylcrotonyl-CoA carboxylase, is the enzyme that relies on biotin for its work on leucine.
Sources and Recommendations
Adults are recommended to take in 30 mcg of biotin everyday. Most biotin can be obtained through a healthy diet. Dietary sources of biotin include salmon, eggs, yeast, avocados and raspberries.
References
- Linus Pauling Institute; Biotin; Jane Higdon, PhD; 2004
- Chem.UWec.edu; The Function of Biotin;
- "Exercise Physiology"; George A. Brooks, Thomas D. Fahey, Kenneth M. Baldwin; 2005
- "Nutrition: Concepts and Controversies"; Frances Sizer and Eleanor Whitney; 2004.
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