Vitamin H “Biotin”, Uses, Dosage, Side Effects, And Benefits!
Overview: vitamin H
Biotin is also known as Vitamin H, more commonly known as biotin, is part of the B complex group of vitamins. All B vitamins help the body to convert food (carbohydrates) into fuel (glucose), which is used to produce energy. These B vitamins often referred to as B complex vitamins, also help the body metabolize fats and protein.
B complex vitamins are needed for healthy skin, hair, eyes, and liver. They also help the nervous system function properly. Your body needs biotin to metabolize carbohydrates, fats, and amino acids, the building blocks of protein. Biotin is often recommended for strengthening hair and nails and it’s found in many cosmetic products for hair and skin.
Like all B vitamins,
It is a water-soluble vitamin, meaning the body does not store it. However, bacteria in the intestine can make biotin. It is also available in small amounts in a number of foods. Biotin is also important for normal embryonic growth, making it a critical nutrient during pregnancy.
The recommended dietary need for biotin is,
Very small both in adults and children, and hence deficiency is far less. But in very rare cases, biotin deficiency can be seen, and here is where biotin supplementation has got its role.
Usually,
biotin supplements are prescribed in case of malnutrition and in pregnant ladies who have a poor intake of nutrients and required calories. Long tube feeding is another instance where biotin is given.
It will be also administered for skin infections, brittleness of hair and nails, change in hair color, etc. Biotin deficiency will exhibit acne, dermatitis, seborrhea, muscle pain, dandruff, poor appetite, etc.
In these situations,
We often go for biotin supplement intake. But this will become another issue when it is taken in high dosages. Prolonged doses of biotin are a matter of major concern. Though side effects are rare, an extreme amount of intake may lead to worsening of many infections, aggravation of rashes, etc.
It has a reverse effect on insulin and blood sugar levels. Biotin side effects may become severe in the case of sick people, or pregnant women. Therefore, special care should be taken while estimating the dosage for these people.
One of the major lives threatening adverse effects of vitamin H, if taken along with vitamin B5 is called:
- Eosinophilic pleura pericardial effusion. It is a highly fatal condition.
- Though it is not fully theoretically explained, it is said that obviously a combined use of these two vitamins can lead to this situation.
Also,
One of the amazing facts regarding the intake of biotin in overdose or the side effect of biotin is that once you stop taking these, the side effect will subside like anything. We can surely say that biotin has the least or no side effects if taken in a controlled manner. So always consult a physician or dietitian before taking biotin supplements and if advised then take it under advice.
How Can Biotin Benefit You?
Biotin works in the metabolism of protein, fats, and carbohydrates. The nutrient also plays a crucial role in energy production within the body, by facilitating the use of glucose. Glucose is the body’s primary source of fuel. Evidence has been shown that it can help diabetics because of its ability to keep blood sugar levels low.
If you’re interested in having healthy hair, skin, and nails, biotin is an important vitamin for you. In honesty though, it will not prevent general hair loss, even though this is what many marketers claim unless that hair loss is due to a particular deficiency of the vitamin. In other related studies, vitamin H has shown to increase nail thickness by nearly 25% on average.
Dietary Sources of Biotin:
1. Food:
Many foods contain some biotin. Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes). The biotin content of food can vary; for example, plant variety and season can affect the biotin content of cereal grains, and certain processing techniques (e.g., canning) can reduce the biotin content of foods.
Dietary avidin,
a glycoprotein in raw egg whites binds tightly to dietary biotin and prevents biotin’s absorption in the gastrointestinal tract. Cooking denatures avidin, making it unable to interfere with biotin absorption.
FOOD Biotin (mcg):
- Peanuts, 1/2 cup: 73.
- Filberts, 1/2 cup: 51.
- Almonds, 1/2 cup:34.
- Peanut butter, 2 Tbs: 32.
- Wheat Germ (2 Tbs): 12.
- Soy protein isolate, 1 oz: 8.5.
- Egg, 1 large cooked: 8.1.
- Cashews, 1/2 cup: 8.9.
- Low-fat yogurt, 1 cup: 7.4.
- Whole Wheat bread, 1 sl.:6.0.
- Haddock, 3.5 oz cooked: 6.0.
- Sweet potatoes, canned, 1/2 cup: 5.5.
- Swiss chard, cooked, 1/2 cup: 5.3.
- Salmon, 3.5 oz cooked: 5.0.
- Nonfat milk, 1 cup: 4.9.
- Tomato sauce, 1/2 cup: 4.7.
- Carrots, 1/2 cup, cooked: 3.9.
- Avocado, half: 3.6.
- Carrot, 7.5″ raw: 3.6.
- Papaya cubes, 1 cup: 3.1.
- Banana, one: 3.1.
- Pork, 3.5 oz cooked: 3.0.
- Tuna, 3.5 oz canned: 3.0. Several food sources of biotin are listed in Table 1.
| Food | Micrograms (mcg) per serving |
Percent DV* |
|---|---|---|
| Beef liver, cooked, 3 ounces | 30.8 | 103 |
| Egg, whole, cooked | 10.0 | 33 |
| Salmon, pink, canned in water, 3 ounces | 5.0 | 17 |
| Porkchop, cooked, 3 ounces | 3.8 | 13 |
| Hamburger patty, cooked, 3 ounces | 3.8 | 13 |
| Sunflower seeds, roasted, ¼ cup | 2.6 | 9 |
| Sweet potato, cooked, ½ cup | 2.4 | 8 |
| Almonds, roasted, ¼ cup | 1.5 | 5 |
| Tuna, canned in water, 3 ounces | 0.6 | 2 |
| Spinach, boiled, ½ cup | 0.5 | 2 |
| Broccoli, fresh, ½ cup | 0.4 | 1 |
| Cheddar cheese, mild, 1 ounce | 0.4 | 1 |
| Milk, 2%, 1 cup | 0.3 | 1 |
| Plain yogurt, 1 cup | 0.2 | 1 |
| Oatmeal, 1 cup | 0.2 | 1 |
| Banana, ½ cup | 0.2 | 1 |
| Whole wheat bread, 1 slice | 0.0 | 0 |
| Apple, ½ cup | 0.0 | 0 |
2. Dietary supplements:
Biotin is available in dietary supplements containing biotin only, in supplements containing combinations of B-complex vitamins, and in some multivitamin/multimineral products. The absorption rate of oral, free biotin is 100%, even when people consume pharmacologic doses of up to 20 mg/day biotin.
Recommended Daily Allowance:
Intake recommendations for biotin and other nutrients are provided in the Dietary Reference Intakes (DRIs) developed by the Food and Nutrition Board (FNB) at the National Academies of Sciences, Engineering, and Medicine.
DRI is the general term for a set of reference values used for planning and assessing nutrient intakes of healthy people. These values, which vary by age and sex, include:
I. Recommended Dietary Allowance (RDA):
The average daily level of intake sufficient to meet the nutrient requirements of nearly all (97%–98%) healthy individuals; often used to plan nutritionally adequate diets for individuals.
II. Adequate Intake (AI):
Intake at this level is assumed to ensure nutritional adequacy; established when evidence is insufficient to develop an RDA.
III. Estimated Average Requirement (EAR):
The average daily level of intake estimated to meet the requirements of 50% of healthy individuals; usually used to assess the nutrient intakes of groups of people and to plan nutritionally adequate diets for them; can also be used to assess the nutrient intakes of individuals.
IV. Tolerable Upper Intake Level (UL):
Maximum daily intake unlikely to cause adverse health effects.
| Age | Male | Female | Pregnancy | Lactation |
|---|---|---|---|---|
| Birth to 6 months | 5 mcg | 5 mcg | ||
| 7–12 months | 6 mcg | 6 mcg | ||
| 1–3 years | 8 mcg | 8 mcg | ||
| 4–8 years | 12 mcg | 12 mcg | ||
| 9–13 years | 20 mcg | 20 mcg | ||
| 14–18 years | 25 mcg | 25 mcg | 30 mcg | 35 mcg |
| 19+ years | 30 mcg | 30 mcg | 30 mcg | 35 mcg |
As with all supplements, check with a health care provider before giving biotin to a child. Adequate daily intakes for biotin from food, according to the National Academy of Sciences, are listed below.
Biotin Deficiency:
It is rare, and severe biotin deficiency in healthy individuals eating a normal mixed diet has never been reported.
Biotin deficiency often shows up in the skin, as thick fatty deposits on the scalp. Biotin is key to fat synthesis. There is an important enzyme call acetyl Co-A carboxylase which required biotin to function. Acetyl Co-A carboxylase stimulates the processes for fat production in the body. The body produces different types of fat for different purposes.
For example,
Fat production is very important for skin cells as they are the first line of defense for the body. If the skin becomes compromised, the infection can set in and strain the body’s immune resources. Since skin cells die and must be replaced fairly rapidly, it is important that everything grows rapidly and replace efficiently. Fats are used in the construction of skin cells as lipids give the skin its soft smooth texture.
IT’S RARE TO BE DEFICIENT IN BIOTIN. SYMPTOMS INCLUDE:
- Hair loss.
- Dry scaly skin.
- Cracking in the corners of the mouth (called cheilitis),
- The swollen and painful tongue that is magenta in color (glossitis),
- Dry eyes,
- Loss of appetite,
- Fatigue,
- Insomnia,
- Breakable Fingernails,
- And depression.
People who have been on parenteral nutrition — nutrition given through an IV — for a long period of time, those taking antiseizure medication or antibiotics long-term, and people with conditions like Crohn’s disease that make it hard to absorb nutrients are more likely to be deficient in biotin.
Groups at Risk of Biotin Inadequacy:
The following groups are among those most likely to have inadequate biotin status. Individuals with,
A. Biotinidase Deficiency:
Biotinidase deficiency is a rare autosomal recessive disorder that prevents the body from releasing free biotin, leading to biotin deficiency despite normal intake. Without treatment, biotinidase deficiency produces neurological and cutaneous symptoms, and profound biotinidase deficiency can lead to coma or death.
Because treatment with oral biotin starting at birth (or before symptoms develop) and continuing for the rest of the person’s life can prevent these symptoms, all newborns in the United States and many other countries are screened for this disorder.
B. Chronic alcohol exposure:
Chronic exposure to alcohol inhibits the absorption of biotin. Plasma biotin concentrations are low in 15% of people with chronic alcoholism.
C. Pregnant and breastfeeding women:
At least a third of pregnant women develop marginal biotin deficiency in spite of normal biotin intakes; plasma and breastmilk concentrations of biotin decrease in lactating women, even when their dietary biotin intakes exceed the AI. Additional research is needed to understand the clinical significance of these findings.
Health Risks from Excessive Biotin “Overdose” Toxicity:
There’s no evidence in humans has shown toxicity of biotin even with high intakes. Because it is water-soluble, any excess amount will leave through the urine. There is no established upper limit or toxic level for biotin.
- Several studies have found no adverse effects of 10–50 mg/day biotin, and up to 200 mg/day oral biotin or 20 mg/day intravenously in patients with biotinidase deficiency do not produce symptoms of toxicity.
- High biotin intakes, and potentially even intakes greater than the AI, may pose another type of health risk.
- Supplementing with biotin beyond recommended intakes can cause clinically significant falsely high or falsely low laboratory test results, depending on the test.
- These incorrect results may lead to inappropriate patient management or misdiagnosis of a medical condition. The following section has more details on these interactions.
Possible Interactions:
Although there is no evidence that biotin interacts with any medication, there are some medications that may lower biotin levels. If you are being treated with any of the following medications, you should not use biotin without first talking to your health care provider.
A. Antibiotics:
Long-term antibiotic use may lower biotin levels by destroying the bacteria in the gut that produces biotin.
B. Antiseizure Medications:
Taking antiseizure or anticonvulsant medications for a long time can lower biotin levels in the body. Valproic acid can cause biotinidase deficiency, which may be helped by biotin supplements. Ask your doctor before taking any supplements, however. Anticonvulsant medications include:
- Carbamazepine (Carbatrol).
- Phenobarbital Phenytoin (Dilantin). vitamin H vitamin H
- Primidone (Mysoline).
Side Effects, Precautions:
Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider. That said, biotin has not been associated with side effects, even in high doses, and is considered to be nontoxic.
Here’re The Top Health Benefits of Biotin, Healthy hair, skin, and nails:
There are the most important Five things you should know about biotin benefits in your own body:
1. Hair Loss:
Sometimes the first symptoms of illness or disease are noticeable by skin problems, brittle nails, or thinning hairlines. These may be the first symptoms to appear. This is particularly true of nutritional deficiencies. Nutritional deficiencies can be detected with blood tests but due to the many nutrients in our bodies and the expense of such tests, doctors usually do not order them unless they are having a difficult time diagnosing a condition.
This usually results in being prescribed a medication that is known to work for most people. This medication is usually Propecia. This is something that works for some people but not all. Researchers think they have identified a particular gene that is responsible for the difference.
Biotin has been found to be effective when used for hair loss for the following reasons:
- It is a cofactor for the metabolism of amino acids. This is necessary for the production of a protein called keratin, the primary structural protein that makes up the hair.
- It is needed for cell growth which hair is made of.
- Biotin is needed for the production of fatty acids. These are the primary components of natural oils produced by the body. These natural oils prevent hair from breaking and protect it from elements such as wind and sun. They can also protect from the harsh effects of styling.
2. Helps Your Nails Grow:
Biotin can turn brittle, flaky, and gross-looking nails into healthy, beautiful nails. There is certainly a bounty of supplements out there for your fingernails and we’d be willing to bet that each one contains vitamin B7 (Biotin).
The trouble is, biotin can not be absorbed through your fingernails (or your skin as we’ll touch on later in the article). biotin comes from within your body, which the body receives from the food you consume.
3. Biotin and Diabetes:
If you are diabetic you know the importance of avoiding foods that disrupt blood sugar levels. In addition to eating a low Glycemic Index diet, it is also important to supplement with certain nutrients that aid us in controlling blood sugar levels. An important nutrient that is known to participate in controlling glucose levels is biotin, which is one of the B complex vitamins.
There have been several studies that show biotin has the ability to enhance the performance of insulin. This is a hormone that plays a critical role in helping our bodies incorporate blood sugar. This vitamin can also increase the activity of an enzyme called glucokinase, which the liver uses in the early stages of utilizing blood sugar.
A few more benefits of biotin for diabetics are as follows:
IT:
- Is critical for energy metabolism. Biotin is a coenzyme and acts to carry carbon dioxide. It performs a role in the synthesis of fats, amino acid metabolism, and the synthesis of glycogen.
- Helps to break down carbohydrates and lower blood sugar levels.
- Is an essential nutrient in the conversion of carbohydrates, fats, and proteins into energy. This is very helpful in weight control.
- Helps the body use protein, folic acid, and vitamin B12.
- Is essential for the formation of fatty acids and glucose.
As with any supplementation program it is always advised that you consult with your primary care physician or medical professional. He or she will be best to access your personal needs along with any limitations.
4. Peripheral Neuropathy:
There have been reports that biotin supplements improve the symptoms of peripheral neuropathy for some people who developed this condition from either diabetes or ongoing dialysis for kidney failure. Peripheral neuropathy is nerve damage in the feet, hands, legs, or arms.
Numbness, tingling, burning or strange sensations, pain, muscle weakness, and trouble walking are some symptoms. However, there aren’t any studies that evaluate whether biotin really helps treat peripheral neuropathy.
5. Boosts Metabolism:
Biotin helps in keeping your metabolism levels where they should be. It helps a small amount, but every little piece helps. Maintaining vitamin B7 levels right where they need to be is critical for your hair and nails, but also helps promote a healthier metabolism. Greater metabolism means that you burn through your eats more quickly, leaving you with more energy. vitamin H vitamin H vitamin H vitamin H
Biotin and Healthful Diets:
To get enough Biotin in your diet there are certain foods that are excellent sources like chard, carrots, romaine lettuce, and tomatoes. Very good sources are foods like cauliflower, cabbage, cucumber almonds, chicken eggs, and onions.
Good Biotin sources are goat’s and cow’s milk, halibut, raspberries, walnuts, and oats. Get several servings of Biotin-rich foods every day to make sure your sugars and fats are being metabolized and used efficiently, not stored around your middle.
The Dietary Guidelines for Americans describes a healthy eating pattern as one that:
- Includes a variety of vegetables, fruits, whole grains, fat-free or low-fat milk and milk products, and oils.
- Some fruits, vegetables, dairy products, and whole grains contain biotin.
- Also, Includes a variety of protein foods, including seafood, lean meats and poultry, eggs, legumes (beans and peas), nuts, seeds, and soy products.
- Eggs and some organ meats are good sources of biotin; many nuts, seeds, seafood, and lean meats contain biotin.
- Limits saturated and trans fats, added sugars, and sodium.
- Stays within your daily calorie needs.
Simple habits to adopt to increase your biotin intake: vitamin H
- Add nuts (almonds, peanuts, or cashews) to your favorite low-fat yogurt.
- Spread wheat germ over your favorite salad, add some to your regular breakfast cereal.
- Have one cup of non-fat milk per day.
- When having yogurt, breakfast cereal, or ice cream, add a sliced banana.
- If you like to fish, opt for salmon and haddock as they are particularly rich in Biotin.
- Always keep edamame in your fridge and steam some for a healthy afternoon snack.
- Choose tomato sauce versus cream sauce over your favorite pasta.
- Liver and egg yolks are rich sources of Biotin as well.
Summing Up:
As you can see, Biotin, which used to be called Vitamin H, is paramount in a lot of body functions. By monitoring your intake of fats and sugars, reading package labels, and making sure you have enough Biotin in your diet, you are ensuring the proper functioning of your nervous system so you are more comfortable when you move.
Soft smooth skin is another benefit of enough Biotin in your diet. Eat your Biotin-rich foods or ask your health care professional which supplements are right for you.
If you find this article useful, don’t forget to share it with your friends and family, as you might help someone in need. Thanks.
Disclaimer: “Nothing in this article makes any claim to offer cures or treatment of any disease or illness. If you are sick please consult with your doctor.”
Sources:
Excellent nutrition is the basis of a healthy lifestyle!
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