vitamin H (archaic), coenzyme R, d-biotin, hexahydro-2-oxo-1H-thienol[3,4-d]-imidazole-4-pentatonoic acid
Biotin is a B vitamin. It’s water soluble. It’s easily absorbed when you take it by mouth. It’s found in a variety of foods. It’s also made by bacteria inside the large intestine. Biotin deficiency is rare. Like the other B vitamins, biotin helps your body make energy.
Biotin works with carboxylase enzymes, ATP, and magnesium to use carbon dioxide to help make fatty acids. Biotin also helps make proteins and purines. Biotin helps your body break down carbohydrates and the amino acid tryptophan.
Biotin is the treatment for some genetic conditions caused by lack of certain enzymes. These include:
Biotinidase deficiency
Propionic academia
Holocarboxylase synthetase deficiency
These conditions can cause neurological damage and abnormal skin conditions. They happen often enough that healthcare providers may start testing for them at birth.
There may be benefits that have not yet been proven through research.
Biotin may help treat hair loss (alopecia). It may also treat skin issues. These can include acne, seborrhea, and eczema.
Biotin is measured in micrograms (mcg). AI is the Adequate Intake.
Group
AI
Infants (0–6 months)
5 mcg
Infants (7–12 months)
6 mcg
Children (1–3 years)
8 mcg
Children (4–8 years)
12 mcg
Children (9–13 years)
20 mcg
Children (14–18 years)
25 mcg
Adults (19 years and older)
30 mcg
Pregnant women
Breastfeeding women
35 mcg
Food source
Nutrient content per 100 grams
Brewer's yeast
188.8 mcg
Soybeans
179.4 mcg
Beef liver
113.3 mcg
Butter
94.3 mcg
Split peas
77.7 mcg
Sunflower seeds
66 mcg
Green peas/lentils
40 mcg
Peanuts/walnuts
37.5 mcg
Pecans
27.75 mcg
Eggs
18.9 mcg
Biotin is stable at room temperature. It doesn’t need to be refrigerated. It isn’t destroyed by cooking.
Biotin deficiency can be caused by:
Eating a lot of raw egg whites (more than 6 per day) because egg whites contain a protein (avidin) that blocks the absorption of biotin
A weakened immune system
Cirrhosis of the liver
The genetic condition phenylketonuria (PKU)
Taking seizure medicines (anticonvulsants) such as carbamazepine and phenytoin.
Chronic alcohol use
Certain rare genetic disorders
Women who are pregnant or breastfeeding may need to take supplements, but you should talk to your healthcare provider before doing so.
Biotin deficiency can cause:
Impaired glucose tolerance
Loss of appetite
Nausea
Muscle pain (myalgia)
Localized sensory changes (paresthesia)
Seborrheic dermatitis
Nervous issues such as depression
There are no known problems due to too much use of biotin. Extra biotin comes out in urine.
There are no known food or medicine interactions.
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