Biotin is an important member of B vitamin group and is also known as Vitamin B7 or Vitamin H. Its water-soluble formula makes it an essential supplement that needs to be regularly replenished. Within 14-18 hours after intake the action of the biotin is diminished, although the symptoms of deficiency are only visible in 4 weeks. This means biotin should be a regular component in the diet. Biotin, as other vitamins of B group, is known to promote healthy hair, nails and skin, as well as being effective for balancing sugar levels in blood. Its major function though is to regulate metabolism of protein, fat and carbohydrates for producing body energy.

Functions

Except performing its major role in modifying carbohydrates into the energy, biotin stimulates the hemoglobin synthesis and the formation of red blood cell, which are known to transfer the oxygen throughout the body. Also, the vitamins of this group are associated with healthy hair, skin and nails, stimulate vision, muscle tone, bone marrow, strengthen liver function, gastrointestinal tract and protect nervous system. Interesting observation has shown that the gastrointestinal system of vegetarians is able to absorb a higher amount of biotin than that of meat eaters. So the benefits of the supplement are more obviously effective for the former.

Sources

Egg yolk and yeast are the major food sources associated with Vitamin B7 - it is represented here in the highest amounts. It should be mentioned that egg whites slow down the absorbtion of biotin, so it must be considered when consumed in high amounts. Milk, fish, poultry, liver, spinach, cauliflower, brocolli, bananas; most of green vegetables, and whole grains are rich in biotin. Because of this abundancy in such a variety of foods, the deficiency of biotin is quite a rare phenomenon. Average daily need depends on each person and increases with age.

Deficiency Symptoms

As a rule, biotin deficiency is caused by the deficiency of related enzymes that participate in its processing, not the vitamin itself. Average daily intake recommended is 50-200 mcg of the supplement (150 for women and 200 for men). The first deficiency symptoms are dermatologic: dry skin, fungal infections, seborrheic dermatitis, and hair loss. These might progress in neurological disorders such as mood swings, depression, and exhaustion. It is also characterized by muscle pain, digestive disorders and liver dysfunction. If left untreated for a long time, biotin deficiency may end in fatal outcome. The biotin deficiency is not a typical condition, since human body can recycle biotin from bodily waste products, but it can occur as a result of an intense raw egg whites consumption over the extended period of time.

Toxicity

Both animal and human studies have not found any toxic effects of biotin overdose. It is used in high amounts to treat metabolic disorders in infants and the side effects have not shown. The studies featuring subjects taking up to 60 miligrams of supplement per day have not shown any side effects either.