Biotin, also known as vitamin H and vitamin B7, is a water-soluble vitamin found in many different foods. It belongs to the B-complex group of vitamins, which are involved in producing energy from food and metabolizing fats and protein. B vitamins are also important for healthy skin, hair and eyes and liver and nervous system function. Biotin must be consumed regularly from foods in the diet because your body does not store it, although biotin can also be made by intestinal bacteria.
Food Sources
The richest food sources of biotin are cooked liver, which contains 27 to 35 mcg of biotin, cooked egg, which provides 13 to 25 mcg, and yeast, which has 1.4 to 14 mcg of biotin, says the Linus Pauling Institute. Other sources of biotin include salmon, sardines, pork, avocado, cauliflower, mushrooms, raspberries, bananas, cheddar cheese, nuts such as peanuts, walnuts, almonds and pecans, soybeans and other legumes and whole-wheat bread. Food-processing methods destroy biotin -- unprocessed foods are a richer source of this vitamin.
Recommendations
It is not clear exactly how much biotin is needed for optimum health or to prevent disease. The adequate intake of biotin for adults and pregnant women is 30 mcg per day. Adolescents aged 14 to 18 years require 25 mcg of biotin daily, while younger children need less. The adequate daily intake of biotin for breast-feeding women is 35 mcg, says the University of Maryland Medical Center. Biotin is available as an individual supplement and as an ingredient in multivitamin supplements, but most people can obtain adequate amounts of biotin by eating a varied diet.
Functions
Biotin is needed to metabolize fats, carbohydrates and protein, for normal embryonic development during pregnancy and for treating biotin deficiency. It may also strengthen brittle fingernails and toenails, reduce hair loss and help relieve diabetic nerve pain. When taken with chromium, biotin may lower blood sugar levels in people with poorly-managed type 2 diabetes, says MedlinePlus.
Deficiency
Biotin deficiency is uncommon. Symptoms may include thinning hair, loss of hair color, a facial skin rash, cracked corners of the mouth, a painful tongue, depression, fatigue, hallucinations and tingling arms and legs. Biotin deficiency may occur due to rapid weight loss, poor nutrition, pregnancy, prolonged tube feeding and when taking antibiotics for a long period. A deficiency may also result from diabetes or cigarette smoking, says MedlinePlus.
Raw Egg White
Raw egg white contains avidin, an antimicrobial protein which binds to biotin and prevents its absorption by the body. Consuming raw egg whites regularly for many weeks or even years can lead to a biotin deficiency. The cooking process denatures avidin and enables its digestion, thus cooked egg white cannot prevent the absorption of biotin from food, says the University of Maryland Medical Center.
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