Biotin is a water-soluble vitamin. It is famous as vitamin B7 or vitamin H. The body does not store water-soluble vitamins and thus must be absorbed from the diets. Biotin is an essential vitamin, which means that it is needed for proper body function. Biotin helps your body convert the food you eat(protein, carbohydrates, and fat) into energy. It is an essential vitamin for hair and skin.

Why is biotin necessary?

Biotin is necessary for your body’s major systems. It is needed for the function of several carboxylase enzymes. These are involved in critical metabolic processes, including glucose and fatty acid production. Biotin can aid in the management of diabetes symptoms. It maintains blood sugar levels in diabetics patients. It is essential for the production of healthy skin and hair. Furthermore, B vitamins support healthy brain function, which aids in managing diabetes-related neurological symptoms such as neuropathy. Biotin is also needed for a healthy pregnancy. Pregnant women should consume biotin-rich foods daily and consider taking biotin supplements.

Biotin deficiency:

The deficiency of biotin is relatively uncommon. However, there may be moderate deficiencies in certain people, such as pregnant women and people who eat a lot of raw egg white(which contains avidin, a protein that blocks the absorption of biotin), or drink a lot of alcohol.  Biotin deficiency has been linked to eating two or more uncooked egg whites every day for many months. The avidin in the eggs is deactivated when they are cooked.

Renal dialysis, smoking, and genetic disorders of biotin deficiency (such as biotinidase deficiency) can all lift the biotin requirements. Biotin is formed in the intestines, so people with inflammatory bowel disease or other disorders that affect the bacterial balance in the intestines may not produce enough of it. The signs and symptoms are biotin deficiency are; hair thinning, brittle nails, dry and rashy skin, depression, tiredness, hallucinations, tingling, and numbness of arms and legs are numb and tingling.

How can you Reach Your Daily Intake?

FDA did not establish The Recommended Dietary Allowance (RDA) for biotin, but 30mcg per day is recommended for adults. This amount reaches 35mcg in pregnant and lactating women. Besides Biotin supplements from the vitamin shop, biotin-rich food is enough to meet biotin’s daily requirement. Meat, milk, cooked eggs, seeds, fish, nuts, apples, and vegetables are rich in biotin.

Side Effects and Warnings:

Biotin is essential for your body’s overall function and has a range of health benefits. Biotin supplements, even in large doses, tend to pose minimal risk.

Since biotin is a water-soluble B vitamin (meaning it dissolves in water), it’s almost impossible to overdose on it because any excess is flushed out by urination. However, there is a chance that consuming biotin could cause any side effects.  If you take too much biotin supplement, it can lead to problems. Skin rashes, digestive upset, insulin release dysfunction, and kidney problems are potential side effects.

Pearls of wisdom:

While biotin is needed for normal body function, supplements can be beneficial to pregnant women and diabetics. Biotin is a B vitamin that is important for carbohydrate, fat, and protein metabolism. It improves one’s wellbeing in many ways. Anyone deficient in biotin should supplement their diet with biotin-rich foods or take biotin supplements.