Biotin, also known as Vitamin B7, Vitamin H and Hair Vitamin – is another important nutrient our body needs to function properly. In this article we explore what Biotin is, where can we obtain it, Biotin Health benefits, Deficiency symptoms and causes as well as Reccomended Daily Allowance.
What is Biotin
Biotin, also known as vitamin B7 or Vitamin H, belongs to the vitamin B complex. Like the other vitamins in the complex, it plays a role in converting food into energy.
It was discovered in 1927 by biochemist M.A. Boas but it took another 40 years of research before it was included in vitamins.
If the levels of biotin in our body are adequate, then we will see that our hair, nails and skin are in very good condition.
It is a necessary nutrient for pregnant women, and is included in most multivitamins given, and has also been discovered to help the liver function properly.
Biotin (Vitamin B7) is a water-soluble vitamin that (as a carboxylase coenzyme) is needed for the metabolism of proteins, lipids and carbohydrates and also for the epigenetic expression of genes (mainly through its effect on histones).
DID YOU KNOW?
The letter H represents ”Haar” und ”Haut”, which in German means “hair and skin”.
Although you can get biotin in supplement form, it would be even better to include the following foods in your diet, which are rich sources of this important vitamin.
Biotin Recommended Daily Intake
The recommended daily intake for adults is 30 mg. Therapeutic dosage varies from 100-300 mg.
|Birth to 6 months||5 mcg||5 mcg|
|7–12 months||6 mcg||6 mcg|
|1–3 years||8 mcg||8 mcg|
|4–8 years||12 mcg||12 mcg|
|9–13 years||20 mcg||20 mcg|
|14–18 years||25 mcg||25 mcg||30 mcg||35 mcg|
|19+ years||30 mcg||30 mcg||30 mcg||35 mcg|
Top 10 Biotin Sources
|Beef liver (cooked)||84 gr||31 mcg||100%|
|Chicken liver||84 gr||138 mcg||450%|
|Egg (whole)||1 Egg||10 mcg||33%|
|Sunflower seeds||20 gr||2.6 mcg||9%|
|Peanuts||28 gr||5 mcg||17%|
|Soybeans (edamame)||100 gr||19.3 mcg||64%|
|Sweet potatoes||125 gr||2.4 mcg||8%|
|Button Mushrooms||70 gr||5.6 mcg||19%|
|Salmon||84 gr||5 mcg||17%|
|Nutritional Yeast||16 gr||21 mcg||70%|
|Avocados||200 gr||1.85 mcg||6%|
Biotin Health Benefits
Biotin (Vitamin B7) provides daily support for our bodily functions, such as:
Biotin deficiency is more likely in people with conditions that affect the absorption of nutrients by the body (e.g. Crohn’s disease) and in people taking certain medications (e.g. anti-epilepsy medications or long-term antibiotic treatment).
The most common cause of biotin deficiency is biotinidase deficiency (BTD), a rare inherited disorder in which the body is unable to utilize biotin and which is caused by a mutation in the biotinidase gene. This gene directs the production of biotinidase, an enzyme essential for the extraction of biotin from food.
Reduction in Biotinidase
Biotin enters the bloodstream after being released in the small intestine from the amino acids bound by the enzyme biotinidase.
Rarely, 1 in 60,000 children are born with an inherited reduction in Biotinidase so all newborns need to be screened for this condition.
This is inherited by autosomal recessive inheritance, so there is a 25% chance of disease when both parents are carriers (1:120 people are carriers) of a mutation in the BTD gene that makes Biotinidase.
(There is a 50% chance of a carrier child being born without the disease and a 25% chance of neither being a carrier).
The lack of it usually becomes apparent in the first few days of life, but rarely can be seen in adulthood.
Reduction of Biotin in the body can occur mainly in the following cases:
Symptoms caused by its lack are
Its deficiency causes
Possible side effects in terms of toxicity in cases of overdose have not been reported. However, interaction with other vitamins should be taken into account when the recommended dose is exceeded.
Biotin And Hair Growth
How does Biotin help hair grow longer?
Biotin is rightly called “hair food” because it helps hair grow longer quickly. Of course, no one has seen their hair grow long overnight.
Hair have the same need for care as the body does in order to stay healthy and they need extra time and patience.
Two proteins in the body, biotin and keratin, play an important role in hair growth. Keratin is a protein that the body produces on its own and is already present in the hair, skin and nails.
Biotin on the other hand, when present in abundance, enhances the production of keratin. So in order for hair to grow you need to take in sufficient amounts of biotin.
If you take enough biotin, you will see your hair grow longer in the first month or so. However, there are people who have seen a difference from the first 2 weeks.
Here are some of the Best biotin supplements you can purchase online.
|1️⃣||Pure Encapsulations||120 capsules||8 mg|
|2️⃣||Thorne Research||60 capsules||8 mg|
|3️⃣||Sport Research||120 softgels||10 mg|
|4️⃣||Puritans Pride||100 capsules||10 mg|
|5️⃣||Solgar||60 capsules||10 mg|
Biotin plays a big role in skin and hair growth. It is contained in many cosmetic formulations and shampoos. It has been used to treat hair loss and seborrheic dermatitis.
Biotin is probably also involved in the pathogenesis of diabetes mellitus by reducing glucose levels and preventing the development of diabetic nephropathy. It is also used to treat muscle pains and dermatitis.
The bioavailability of biotin varies between different foods, due to the different degree of absorption of different biotin complexes. Biotin is destroyed by heat particularly in the presence of oxidized fats and is unstable in oxidative situations.
People who eat raw eggs for long periods may be deficient in biotin, as it binds to the egg protein avidin and becomes inactive. In contrast, in the cooked egg, avidin is denatured and loses its ability to bind to biotin.