Biotin and its role in a healthy life

Overview

What is Biotin ?

A water-soluble vitamin called biotin, also referred to as vitamin H or vitamin B7, is necessary for the body to process carbs, lipids, and amino acids properly.¹Overview | Researched based study from Nih.gov

Multivitamins, B-vitamin complexes, and standalone supplements all include biotin. Good bacteria of our lumen also produce biotin. It can also be found in trace amounts in a variety of foods. Biotin is also important for normal embryonic growth, making it a critical nutrient during pregnancy.

Facts

Facts about biotin

• The vitamin biotin was first identified in 1931 as promoting good skin and hair in rats.
• Additionally, it has shown anti-inflammatory and antioxidant qualities.
• Biotin is not retained by our body .
• Since biotin was initially obtained from egg yolks, which were known in German as “Haar and Haut,” or “hair and skin,” biotin is sometimes referred to as “Vitamin H.”
• The term “biotin deficiency facies” refers to the rash and oddly distributed face fat in those who are biotin deficient.

Functions

Biological functions

Metabolism of energy

• The metabolism of proteins, carbs, and lipids is necessary. It plays a role in transforming these macronutrients into cellular energy that the body can utilize.

Expression of genes

• Controlling the expression of specific genes necessary for cellular development and division plays a function in gene expression.³Functions | Researched based study from Nlm.nih.gov

The health of the skin, hair, and nails.

• Maintaining good skin, hair, and nails depends on it. Keratin, a protein that makes up these structures, is produced in its support.³Functions | Researched based study from Nlm.nih.gov

Nervous system function

• The normal functioning of the neurological system depends on biotin. It participates in the production of neurotransmitters and myelin, a substance that protects nerve fibers and aids in transmitting nerve impulses.³Functions | Researched based study from Nlm.nih.gov

Immune system function

• It has been shown to have immuno-modulating effects, which means it can aid in controlling the immune response and defending against illness and infection.

Fetal growth

• The development of the nervous system, in particular, depends on biotin during foetal life.³Functions | Researched based study from Nlm.nih.gov

Blood sugar control

• Enhances insulin sensitivity and cell uptake of glucose, which helps to control blood sugar levels.³Functions | Researched based study from Nlm.nih.gov

Health Benefits

Benefits for health 

Type 1 Diabetes

• Biotin has been demonstrated to increase insulin sensitivity and glucose uptake in cells, which may help control blood sugar levels in people with type 1 diabetes.⁴Benefits | Researched based study from Nlm.nih.gov

Reduced inflammation

• It contains anti-inflammatory qualities and could aid in reducing bodily inflammation, which is associated with several chronic disorders.

Enhanced mental capacity

• It might aid in promoting healthy brain function and enhancing cognitive abilities.

Decreased chance of birth abnormalities

• Reduces the chance of birth abnormalities, especially when the neurological systemis developing. ²Health benefits | Researched based study from Nlm.nih.gov

Sources

What are the dietary sources?

Animal-based

• Egg yolks
• Organ meats (such as liver and kidney)
• Dairy products (cheese, yoghurt)
• Meat (beef and chicken)
• Fish and shellfish (mackerel, salmon and oysters).¹Sources | Researched based study from Nih.gov

Plant-based

• Nuts and seeds (such as almonds, peanuts, and sunflower seeds)
• Legumes (such as beans, lentils, and soybeans)
• Whole grains (such as wheat germ and whole wheat bread)
• Fruits (such as bananas and raspberries)
• Vegetables (such as sweet potatoes, spinach, and broccoli).¹Sources | Researched based study from Nih.gov

Symptoms

Deficiency symptoms of Biotin

• Hair loss: Hair loss, hair thinning and colour loss, is one of the most prevalent symptoms.
• Skin rash: A biotin deficit may result in a scaly, red rash around the mouth, nose, and genital region.
• Brittle nails: This condition may also result in nails that are easily broken or split.
• Fatigue: Because of its involvement in metabolism, it can cause fatigue and weakness.
• Neurological symptoms: A deficiency may result in neurological symptoms like seizures, depression, and tingling in the hands and feet.
• Cramping and muscle soreness are both possible.
• Increased vulnerability to infections due to impaired immune function.⁵Symptoms | Researched based study from Harvard.edu

Causes

Causes of Biotin deficiency

Poor diet

A diet deficient in foods rich in biotin, such as may cause the deficit.

Prolonged use of few medicines

• Antibiotics  The gut flora balance can be upset by antibiotics, which might affect the body’s ability to produce biotin.

• Anti-epileptics and anti-convulsant these drugs inhibit renal reabsorption of biotin and also enhance the rate of biotin catabolism ⁶Causes | Researched based study from Nlm.nih.gov

Genetic disorders

• The body’s capacity to absorb and utilize biotin can be compromised by a few uncommon diseases, such as biotinidase deficiency.⁶Causes | Researched based study from Nlm.nih.gov

Breastfeeding and pregnancy

• They have a higher need, and a shortfall could arise if they consume more biotin-rich foods or supplements.

Digestive disorders

• The body’s ability to absorb biotin can be hampered by conditions like Crohn’s disease, celiac disease, and inflammatory bowel disease.

Alcoholism

• Alcohol abuse might affect metabolism and absorption over time.

Smoking

• Smokers may have low biotin levels and necessitate biotin supplement.

Dialysis

• Patients undergoing renal dialysis may have low amounts of biotin and require a biotin supplement.

Eating raw egg whites

• A protein called avidin is found in raw egg whites and attaches to biotin to stop it from being absorbed.⁵Causes | Researched based study from Harvard.edu

Toxicity

Biotin overdose toxicity

The body eliminates biotin through the urine. As a result, biotin overdose is uncommon and usually not a problem for healthy people. High doses, however, may have some adverse effects, such as:

• Skin breakout
• Skin rash and acne
• Supplements taken in high doses have been shown to interfere with lab testing, especially thyroid and hormone tests, producing inaccurate results.
• Nausea, diarrhea, and cramps are all symptoms of an upset stomach.
• An allergic reaction may result in symptoms like hives, breathing difficulties, and itching.

Dosage

Recommended dosage

According to the National Institutes of Health (NIH), the following RDAs for biotin:

For infants

• 0-6 months: 5 mcg/day

• 7-12 months: 6 mcg/day ¹Dosage | Researched based study from Nih.gov

For children

• 1-3 years: 8 mcg/day
• 4-8 years: 12 mcg/day
• 9-13 years: 20 mcg/day
• 14-18 years: 25 mcg/day¹Dosage | Researched based study from Nih.gov

For adults who are

• 19 years and older: 30 mcg/ day

For pregnant women

• 35 mcg/day

Breastfeeding women

• 35-40 mcg/day 1

Adults should not exceed the acceptable upper intake level of 1000 mcg per day, and significant dose supplements should only be used under a doctor’s supervision.¹Dosage | Researched based study from Nih.gov

Interaction

Interaction with medicines

Anticonvulsants

• Anticonvulsant drugs like phenytoin and carbamazepine may hamper absorption.⁷Interactions| Researched based study from globinmed.com

Antibiotics

• Tetracycline and sulfa medications, two common antibiotics, can cause interference.⁸Interactions| Researched based study from Nlm.nih.gov

Acne treatments

• The drug isotretinoin may affect metabolism, which is used to treat severe acne.⁹Interactions| Researched based study from Nlm.nih.gov

Immunosuppressants

• Medicines that can affect metabolism include cyclosporine.