BIOTIN

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Biotin or Vitamin B7 is an essential nutrient that is naturally present in some foods and also available as a dietary supplement. 

The name “biotin” comes from the Greek word “biotos” which means “sustenance” or “life-giving.” 

Vitamin B7 is critical as it assists enzymes to break down carbohydrates, fats, and proteins in food. It helps to regulate the signals sent by cells and the activity of genes.

This water-soluble vitamin B offers a variety of health benefits. It helps maintain the health of the skin, hair, eyes, nervous system, and liver.

Why is Biotin necessary for the body?

Biotin for Hair:

Biotin is known for its positive effects on the hair. Research shows that biotin improves the health of the hair. It improves shine, volume, and scalp coverage in women who experience thinning of hair.  

Biotin for Improved Skin and Fingernails:

The deficiency of biotin can cause brittle nails and scaly skin. Research shows that biotin helps improve hydration of the skin, its smoothness, and appearance. Biotin is a versatile addition to for beauty routine.

Biotin for Prenatal Care:

Biotin is necessary for a healthy pregnancy. Studies show that a biotin deficiency — which is common amongst pregnant women — can lead to health problems in developing babies.

How much Biotin do we need?

As per the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine, the adequate intake of Biotin is:

Birth to 6 months: 5mcg

7 to 12 months: 6 mcg

1 to 3 years: 8mcg

4 to 8 years: 12 mcg

9 to 13 years: 20 mcg

14 to 18 years: 25 mcg

19+ years: 30 mcg

Lactation: 35 mcg

What are the signs and symptoms of Biotin deficiency?

The signs and symptoms of biotin deficiency appear gradually. These include:

• Thinning of hair with progression to hair loss from scalp and all over the body.
• Scaly, red rash around body openings like mouth, nose, eyes, nose, and perineum.
• Conjunctivitis
• Brittle nails
• Skin infection
• Neurological symptoms like lethargy, depression, hallucinations, and paraesthesia of the extremities.

What are the food sources of Biotin?

Many foods contain small amounts of biotin. Foods that are high in biotin content are organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables. The biotin content of food can vary depending upon the plant variety and season. Food processing can also affect the biotin content of cereal grains, and processing techniques like canning can reduce the biotin content of foods.

Plant sources: Sunflower seeds, sweet potato, Almonds, spinach, broccoli, oatmeal, and banana.

Animal Sources: Beef, eggs, salmon, tuna, milk, yogurt, and cheese. 

Is excess of Biotin harmful to the body?

There has been no evidence in humans of toxicity due to excessive intake of biotin. Since it is a water-soluble vitamin, excess amount is excreted from the body. The Food and Nutrition Board (FNB) has not set an upper limit to the intake of biotin.

An Interesting fact: 

Avidin, a protein found in raw eggs can bind with biotin and prevent its absorption. So, having raw eggs in recipes like mayonnaise, Caesar dressing, or eggnog may affect the absorption of biotin. Avidin is broken down when heated, hence having cooked eggs will not affect biotin availability.