What is biotin?

Biotin is also known as vitamin B-7. It forms fatty acids and glucose. It also helps metabolize carbohydrates and amino acids and helps break down fat in the body. These functions make biotin an essential part of creating the energy your body needs.

Biotin is available in both pill and tablet form, as well as in biotin-rich hair care products. These products can be expensive, and some brands have less reputation than others.

Benefits of Biotin

Biotin is an essential vitamin – which means your body needs this micronutrient to function properly. The biotin you consume in food helps your body convert the food you eat (protein, carbohydrate, and fat) into energy.

Side effects

Biotin is an excellent source for creating energy and maintaining overall body function. Like all types of vitamins, your body needs biotin to stay healthy. There are several systems that can help biotin stay healthy. Some of these include your liver, nervous system, hair, eyes, skin, and more.

Biotin may be effective in treating certain diseases. Some of these conditions include:

-Hypoglycemia

-Hyperlipidemia

-Glycemic control in obese diabetic patients (when combined with chromium picolinate)

Some people believe that taking biotin supplements will improve your hair and nails. However, there is currently little medical evidence that this is true. More research is needed on this possible benefit of biotin.

Food that consists of biotin

Daily needs for biotin are not difficult to meet. Adults should aim for 30 micrograms per day (mcg), children should aim for 5 mcg per day, and expectant mothers should aim for 35 mcg per day. Food processing can destroy biotin. Eat as many of these foods as possible in their whole, unprocessed form to get the highest possible vitamin content. Here are foods that contain biotin:

• Green Peas, Beans, and Lentils
• Sunflower Seeds and Sunflower Butter
• Carrots, Cauliflower, and Mushrooms
• Hard-boiled eggs, especially the yolks
• Internal organs, including the liver and kidneys
• Dairy products, including milk, cheese, and yogurt
• Seafood
• Whole grains, including barley and corn

Biotin deficiency

Biotin deficiency is not as common as other deficiencies. Few people who eat a healthy, balanced diet have trouble getting enough biotin. This is because many common foods naturally contain high amounts of vitamins.

Symptoms

• A red rash on the skin, especially the face
• Dry or scaly skin
• Dry eyes
• Brittle hair
• Hair loss
• Fatigue
• Insomnia or trouble sleeping
• Loss of appetite
• Nausea
• Depressed
• Burning or tingling sensation in the hands and feet
• Muscle pain
• Bowel changes (usually an upset stomach)
• Cracks in the mouth
• Seizures
• Difficulty walking

Too much biotin

Too much biotin over the recommended dose. This recommended amount includes what you get naturally from food. Large amounts of biotin can produce false positives in laboratory tests for thyroid disease.

In some cases, some people who take large biotin supplements and consume too much biotin can have negative health effects. Most people get enough biotin through their normal diet. You do not need to take biotin supplements unless directed by your doctor.