Biotin is one of the B vitamins, also known as vitamin B 7. The RDA for biotin is 5 mcg for babies, 30 mcg for adults, and up to 35 mcg for breastfeeding.
Biotin loss is rare. However, some populations, such as pregnant women, may experience mild forms of it. Eating raw eggs can also lead to a biotin deficiency, but this requires eating raw eggs for a long time. The fact is that raw egg whites contain the protein avidin, which binds to biotin and prevents its absorption. Avidin is inactivated during egg preparation.
Biotin is found in a wide variety of foods, which is why its deficiency is rare. Foods that are particularly good sources of biotin: meat (especially liver and kidneys), yeast, egg yolks, cheese, legumes such as soy and peanuts, herbs, cauliflower, mushrooms. In addition, gut bacteria produce some biotin. What are the health benefits of biotin?
Plays a key role in macronutrient metabolism.
In particular, it plays an important role in energy production by supporting the activity of a number of enzymes involved in the metabolism of carbohydrates, fats and proteins. Thus, biotin-containing enzymes help initiate the process of gluconeogenesis, activate reactions that are important for the production of fatty acids and the breakdown of amino acids.
Important for nail health.
Biotin supplements are believed to help strengthen nails. Brittle nails are estimated to affect about 20% of the world’s population. Biotin may be beneficial for brittle nails. Thus, in one study, 8 people with brittle nails received 2.5 mg of biotin per day for 6-15 months. As a result, nail thickness increased by 25% in all 8 participants. The brittleness of the nails has also decreased. In another study of 35 people with brittle nails, consuming 2.5 mg of biotin per day for 1.5-7 months improved nail health in 67% of the participants. However, to confirm the results obtained, more research is needed in this area.
Important for hair condition.
Although biotin is believed to promote hair growth and health, there is insufficient evidence to support this theory. However, biotin deficiency is associated with hair loss, so in individuals with biotin deficiency, its use may benefit the condition of the hair. Whether biotin improves hair growth in healthy people remains to be seen.
Plays an important role during pregnancy and breastfeeding.
During pregnancy and lactation, the daily requirement for biotin may increase. Up to 50% of women may suffer from a lack of biotin during this period. This is believed to be due to its more rapid breakdown in the body during pregnancy. In addition, the main cause for concern is that animal studies have shown that biotin deficiency during pregnancy can cause birth defects in offspring. However, you should consult your healthcare professional before taking biotin while pregnant or nursing.
Able to lower blood glucose levels in patients with diabetes.
Some evidence suggests that blood levels of biotin may be lower in people with diabetes than in healthy people. Several placebo-controlled studies have shown that biotin supplementation combined with chromium can lower blood glucose levels in some patients with type II diabetes.
Important for the skin.
People with biotin deficiency can experience skin problems and suffer from the appearance of red scaly rashes. Some studies also indicate that biotin deficiency is associated with the development of seborrheic dermatitis. However, there is no evidence that biotin supplementation is beneficial to the skin of individuals without biotin deficiency.
Plays a role in the treatment of multiple sclerosis.
High doses of biotin are used in the treatment of multiple sclerosis. A pilot study in 23 patients with progressive multiple sclerosis showed some improvement in over 90% of people taking high doses of biotin.