| What are the benefits? | | Biotin is a water-soluble B vitamin which is needed for the release of energy from food. This is because it acts as a coenzyme in the breakdown and utilisation of protein, fat and carbohydrate. Biotin is also important for cell growth and replication because it helps in the manufacture of DNA, RNA and fatty acids. Biotin is required in sufficient amounts for healthy hair and skin, and may help regulate insulin sensitivity and the activity of enzymes involved in glucose metabolism. | | What are the natural food sources? | | Biotin occurs in nearly all foods. Bananas, eggs and white fish are particularly good sources. Biotin is also found in brewer’s yeast, milk, meat, poultry, soybeans, whole grains, mushrooms, peanuts and more. | | How much do you need? | | The recommended daily allowance of biotin is 0.15 mg per day. Because biotin is a water-soluble vitamin, any excess is excreted by the body making it safe to take at relatively high doses. | | Are you likely to be deficient? | | Biotin deficiency is very rare in adults since biotin is manufactured by bacteria in the intestines. In infants deficiency may be associated with a condition called seborrheic dermatitis or ‘cradle cap’, which is characterised by dry, scaly scalp. In adults, if biotin deficiency occurs then it may cause anaemia, depression, hair loss, high blood sugar, inflammation or pallor of the skin, insomnia, loss of appetite, muscular pain, nausea and a sore tongue. | | Are you taking too much? | | Biotin has no known toxicity. A long-term intake of up to 500 mg daily is not considered harmful. | | Are there any interactions? | | Raw egg white contains a protein called avidin that prevents biotin absorption. Estrogens and alcohol may raise biotin requirements, and prolonged use of anticonvulsant drugs may lead to biotin deficiency. Long-term use of antibiotics can affect the balance of the digestive system and reduce or stop the manufacture of biotin by bacteria in the intestines. |
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