Biotin, also known as vitamin H, is a nutrient that plays an important role in helping your body to perform several necessary functions. Biotin is part of the group of B-complex vitamins. Biotin deficiencies are rare, and most individuals can obtain adequate amounts of this nutrient through a varied diet. Biotin is equally important to the health of both men and women.
Actions
Like other vitamins, biotin is a compound that your body requires. This nutrient helps you metabolize the fats, carbohydrates and amino acids you consume. Although biotin is a water-soluble vitamin that your body can't store, intestinal bacteria help replenish the biotin in your body. Adequate amounts of biotin can help men develop strong fingernails, hair and toenails. Some alopecia treatments use biotin to help combat hair loss. Biotin may also help treat peripheral neuropathy, but further studies are necessary to confirm the effectiveness of this treatment, according to the University of Maryland Medical Center.
Requirements
MayoClinic.com recommends that adults consume between 30 and 100 mcg per day. Even though biotin deficiencies are rare, inadequate amounts of this vitamin may cause a scaly rash on the skin surrounding the nose, mouth and eyes. Other symptoms that can signal a biotin deficiency include depression, thinning hair, listlessness and a tingling sensation in the extremities. Men and women who smoke may experience a higher risk of biotin deficiency.
Sources
In addition to the production of biotin within your intestines, certain foods contain this nutrient. Walnuts, pecans, soybeans, cooked egg yolks and brewer's yeast are some sources of biotin. Mushrooms, whole grains, bananas and sardines also contain biotin in varying amounts. Processing of foods can minimize the amount of biotin they supply to your body. Multivitamins and B-complex vitamin supplements can minimize the possibility of a biotin deficiency.
Precautions
Some drugs, including anticonvulsant medications and antibiotics, may reduce the levels of biotin in your body. Eating raw egg whites can keep your intestines from absorbing biotin. There are no known side effects for biotin supplementation, according to the University of Maryland Medical Center. However, you should consult your doctor before taking any vitamin supplements, due to the risk of drug interactions.
Member Comments