Summary

B-7 Biotin: [DV ~ 60μg] {Half Life = 2 Hours} Aids in metabolising fats, carbohydrates and proteins. Boosts hair, skin and nail health. Excessive alcohol and/or sugar intake decreases biotin. 

Biotin, also known as vitamin B-7 or vitamin H, is a water-soluble B-vitamin that plays a crucial role in various metabolic processes in the human body. It is essential for the metabolism of fats, carbohydrates, and proteins, helping to convert these macronutrients into energy.

Sources of Biotin

Biotin can be found in a variety of foods, making it relatively easy to include in a balanced diet. Some rich sources of biotin include:

Egg yolks
Nuts and seeds (such as almonds and sunflower seeds)
Legumes (like peanuts and soybeans)
Whole grains and cereals
Organ meats (such as liver and kidney)
Fish
Dairy products (like milk and cheese)
Certain vegetables (such as spinach, broccoli, and sweet potatoes)

Functions of Biotin

Biotin is involved in several critical bodily functions:

Energy Metabolism: Biotin acts as a coenzyme in the metabolism of carbohydrates, fats, and proteins, helping to convert these nutrients into energy.
Gene Regulation: It plays a role in regulating gene expression by influencing the activity of certain enzymes that affect the synthesis of proteins.
Fatty Acid Synthesis: Biotin is essential for the synthesis of fatty acids, which are vital components of cell membranes and play a role in various cellular functions.
Amino Acid Metabolism: It assists in the breakdown of amino acids, which are the building blocks of proteins.
Hair, Skin, and Nail Health: Biotin is commonly associated with healthy hair, skin, and nails. Adequate levels of biotin can help prevent hair loss, brittle nails, and skin rashes.

Biotin Deficiency

Biotin deficiency is rare, but it can occur under certain circumstances, such as:

Prolonged consumption of raw egg whites: Raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption.
Certain medical conditions: Conditions like inflammatory bowel disease, malabsorption syndromes, and genetic disorders can impair biotin absorption.
Pregnancy: Increased biotin requirements during pregnancy can sometimes lead to a deficiency.

Symptoms of biotin deficiency include:

Hair loss
Skin rashes (especially around the eyes, nose, and mouth)
Brittle nails
Neurological symptoms (such as depression, lethargy, and hallucinations)
Muscle pain and cramping

Biotin Supplements

Biotin supplements are available and often marketed for their potential benefits for hair, skin, and nail health. They come in various forms, including tablets, capsules, and gummies. However, most people can meet their biotin needs through a balanced diet.

Recommended Daily Intake

The recommended daily intake of biotin varies by age, sex, and life stage:

Infants (0-12 months): 5-6 micrograms per day
Children (1-3 years): 8 micrograms per day
Children (4-8 years): 12 micrograms per day
Adolescents (9-13 years): 20 micrograms per day
Adolescents (14-18 years): 25 micrograms per day
Adults (19 years and older): 30 micrograms per day
Pregnant women: 30 micrograms per day
Lactating women: 35 micrograms per day

Biotin is an essential B-vitamin that supports various metabolic functions and contributes to overall health. While deficiency is uncommon, ensuring an adequate intake of biotin through diet or supplements (if necessary) can help maintain optimal health, particularly for hair, skin, and nails. As with any supplement, it is advisable to consult a healthcare provider before starting biotin supplementation.

High B-7 Foods (from highest to lowest, per 100 grams)

Nutritional Yeast [Non-Fortified] (100μg)
Cauliflower (18μg)
Eggs [Pasture Raised] (18μg)
Peanuts (17.5μg)
Walnuts (12μg)
Almonds (7.6μg)
Salmon [Wild Caught] (6μg)
Avocados (6μg)
Red Meat (5μg)
Pork Chops (4μg)
Mushrooms (2.5μg)
Whole Milk [Grass Fed] (1μg)
Wholegrain Bread (0.2μg)

References

Biotin – vitamin B7. (2024, May 9). The Nutrition Source. https://nutritionsource.hsph.harvard.edu/biotin-vitamin-b7/

LD, M. W. R. (2023, February 14). Why do we need biotin (vitamin B7)? https://www.medicalnewstoday.com/articles/287720

Nathan, N., MD. (2020, September 2). Biotin (Vitamin B7) users unaware of FDA concerns, lack of data to support hair or nail claims. Forbes. https://www.forbes.com/sites/neeranathan/2020/07/31/biotin-vitamin-b7-users-unaware-of-fda-concerns-lack-of-data-to-support-hair-or-nail-claims/

Rdn, R. C. W. M. (2024, March 4). Benefits and side effects of biotin supplements. Verywell Health. https://www.verywellhealth.com/biotin-for-hair-growth-89236

B-7 Biotin