Biotin is a water-soluble vitamin, which means the body does not store it; it needs to be obtained through diet or supplementation. Biotin aids in healthy growth and development, and it may help with certain ailments. If you think you may be deficient in biotin, talk with your doctor about your concerns. Before taking any supplements, ask your healthcare provider if doing so is safe for you.
What is Biotin?
Biotin is one of the B-complex vitamins, but it is also known as vitamin H. All of the B vitamins help the body transform food into fuel and energy and aid in metabolizing fats and proteins. Biotin helps metabolize carbohydrates, fats and amino acids. Although a deficiency of biotin is rare, if you do not have enough, signs and symptoms such as hair loss, cracking in the corners of the mouth, a swollen and painful tongue, loss of appetite, insomnia and depression may occur.
Functions
All B vitamins help the nervous system function properly, as well as help promote healthy skin and hair. Biotin may help fight alopecia, a form of hair loss. This vitamin is also necessary for healthy embryonic growth during pregnancy. The hoof strengthening effects of biotin led researchers to hypothesize that this vitamin could help strengthen brittle nails. The Linus Pauling Institute explains that numerous studies found clinical improvement in nail strength when women took biotin supplements. More research is needed with larger studies, but these results are promising. Biotin may also help lower blood glucose levels and improve blood-sugar control in individuals with diabetes, but study results have been conflicting, and further research needs to be done.
Dietary Sources
Bacteria in the intestines can make biotin, but dietary sources of biotin also exist. Brewer's yeast, cooked eggs, nuts, sardines, legumes, whole grains, bananas and soybeans all contain this vitamin. Processed versions of these foods contain less biotin, because processing techniques destroy this vitamin.
Supplements
Biotin can also be found in multivitamins, B-complex vitamins and in individual supplement forms. Biotin supplements typically come in doses of 10 mcg, 50 mcg and 100 mcg and may be combined with brewer's yeast. Before using any biotin supplements, talk with your doctor about whether it is necessary to supplement with these products and what an appropriate dosage is for you. Some medications can lower biotin levels in the body, so tell your doctor about any medications you are taking.
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