Biotin is a water-soluble, B-complex vitamin that is essential to the human body. It is also called vitamin H as well as vitamin B-7. Biotin is often used to treat hair loss, brittle nails, diabetes, mild depression, and skin rashes in infants. It is found in many foods, but in smaller amounts than other water-soluble vitamins.
Quantity of Biotin to be Consumed
There is not enough scientific evidence to determine an RDA, or Recommended Dietary Allowance, for biotin, so only an AI, or Adequate Intake level, has been established. An AI must be determined by the Food and Nutrition Board of the U.S. Institute of Medicine, and it is a value that has been determined by either observation or experiment with groups of healthy people. The assumption is that as healthy people, they are consuming adequate quantities of the nutrient in question. Biotin's AI is 30 mcg per day for both adult males and females.
Functions of Biotin
Biotin was determined to be a vitamin relatively recently, yet its functions are vitally important to survival. Biotin acts as a cofactor for five carboxylase enzymes. These enzymes function in the synthesis of fatty acids; gluconeogenesis; and the metabolism of certain amino acids, cholesterol, and odd-chained fatty acids, which are lipids with an odd number of carbon atoms. All of these functions are necessary for the creation of energy and to maintain the body's metabolism.
Biotin within Herbs and Supplements
The contents of biotin within many foods have not yet been determined. Biotin was discovered relatively recently, in 1927, and it took almost 40 years for it to be declared a vitamin. The USDA has not even created a food composition table for it. As of 2011, biotin has not been determined to be a part of any common cooking or medicinal herbs. However, many multivitamins and supplements do contain this vitamin.
Food Sources of Biotin
While biotin is required by all organisms for survival, it can be synthesized by bacteria, yeasts, mold, algae, and some plants. Biotin is a common vitamin and can be found in many foods. Consequently, deficiency is relatively rare, unless the individual is consuming uncooked egg whites. Uncooked egg whites contain avidin, which binds to biotin and inhibits its absorption. Foods that are high in biotin include egg yolks, liver, pork, salmon, avocado, raspberries, cheese and yeast.
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