Biotin is a B-complex vitamin also called B7. As a group, the B vitamins are essential for the breakdown of food into energy, making it possible for you to grow physically and develop cognitively. Biotin, in particular, helps your body digest protein and carbohydrates. It also aids with hormone production. Biotin deficiency is rare; but when it occurs, insomnia can be one of the symptoms. Take biotin supplements only if your doctor recommends.
Deficiency Causes
Extended intravenous feeding without biotin supplementation can make your supply of the vitamin drop to a low level, according to the Linus Pauling Institute. Raw egg whites also contain a protein that keeps your body from assimilating biotin. A long-term diet that includes uncooked eggs can cause a vitamin deficiency. In addition, if you lack biotin, but these two situations do not apply to your case, your doctor may diagnose you with one of several hereditary conditions that prevent your body from absorbing the nutrient.
Deficiency Symptoms
Insomnia is only one of the problems you can experience when your biotin level is low. You may also notice your tongue is swollen and purplish or that your eyes and skin are dry. Other physical signs of low biotin are hair loss, lack of appetite, cracking in the corners or your mouth and tiredness. Emotionally, you may feel depressed for no reason.
Biotin Daily Intake
Adults should get 30 mcg of biotin daily, recommends the Food and Nutrition Board of the Institute of Medicine. Youth ages 14 to 18 need 25 mcg of vitamin B7. The adequate intake for younger people ranges from 5 mcg to 20 mcg, depending on age.
Biotin Sources
Biotin is available as an over-the-counter dietary supplement. Do not take it as a cure for insomnia because lack of sleep has different causes. Financial stress or too much caffeine during the day, for example, can keep you up at night. Consult a doctor about your insomnia and take biotin, if prescribed. Normally, you get the intake you need from foods. One cooked egg offers 13 mcg to 25 mcg of biotin, while cooked liver has 27 mcg to 35 mcg of the vitamin, for instance. Cheese, salmon, avocados, raspberries and whole-wheat bread are also sources of biotin.
