Biotin, or vitamin H, is a member of the B complex group, all of which are imperative for the proper functioning of your metabolism. Your body uses biotin to break down the food you eat and convert it into energy. Biotin has several other important functions as well; it is found in a variety of foods. Talk to your doctor before adding this vitamin to your supplement intake or diet.
Biotin and Metabolism
Metabolism is an involved process that includes breathing, blood circulation, muscle contraction, body temperature control, digestion, waste elimination and the function of your nerves and brain. Biotin aids in all of these processes, which require energy to function properly. Your body utilizes this vitamin to process the carbs and fat you eat, as well as the amino acids, which are the building blocks of protein. Once your food is processed, it can then be turned into energy.
Recommended Dietary Intake and Sources
If you are an adult over the age of 19, you need to get 30 micrograms of biotin on a daily basis. You can achieve this by eating foods such as chocolate, legumes, egg yolks, milk, pork, yeast, organ meats and nuts. Food processing destroys biotin, so unprocessed versions of the aforementioned foods will contain more biotin than processed ones. You can also take biotin as part of a B complex or multivitamin supplement, or on its own. Talk to your doctor before doing this, and ask him to recommend the supplements that are best for you.
Other Functions and Deficiency
Biotin is essential for other bodily functions aside from metabolism. It can strengthen your hair and nails and is essential for growth. This vitamin is also imperative for proper embryonic growth, and it is therefore an essential nutrient during pregnancy. While a biotin deficiency is rare, it can include symptoms such as scaly skin, hair loss, dry eyes, fatigue, a loss of appetite, insomnia and a swollen, magenta-colored tongue. If you suspect you have a biotin deficiency, seek medical attention.
Considerations and Warnings
Biotin is a water-soluble vitamin, which means that your body gets rid of what it does not use, and it is therefore considered to be non-toxic. However, because it may interact with certain medication, always check with your doctor before you begin taking supplements. She may also recommend that you exceed the recommended intake to treat certain conditions; the tolerable upper limit has been defined as 600 micrograms a day, according to the University of Maryland Medical Center.
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