Biotin supports the immune system, skin, hair and nails. Drugs and diet can cause deficiencies; supplements and dietary changes are recommended.
A member of the water soluble B-complex family of vitamins, biotin, also known as vitamin H, is responsible for several vital metabolic processes in the body. Severe deficiencies of the nutrient can cause immune system problems and skin, nail and hair diseases, according to the Bastyr Institute for Natural Health. Especially important for nail and skin health, biotin supplementation is sometimes prescribed for hair loss. While eating a varied diet consisting of several servings of biotin rich foods may prevent a deficiency, some conditions may warrant biotin supplementation.
Biotin Deficiencies
According to the World’s Healthiest Foods (WH Foods), a non-profit foundation providing information on the benefits of healthy eating, biotin was accidentally discovered in the early 1940’s by researchers who found that chicks lost hair in the eye area and also developed skin allergies when they were fed a diet high in raw egg whites. They found that when the same chicks were also fed egg yolk, their symptoms vanished. Food scientists later found that raw egg whites contain a protein called avidin that prevents biotin from getting absorbed in the body, and that egg yolk was the densest source of biotin.
The Linus Pauling Institute for Macronutrient Research of the Oregon State University says that given that the U.S. recommended dietary allowance (RDA) for biotin is a just 300 micrograms a day, true deficiencies are extremely rare in the normal population. People at risk of developing deficiencies include those who take anticonvulsant medication or those who are on an extended course of antibiotics. Tube fed patients and body-builders who consume large quantities of raw egg whites may also develop a deficiency.
While biotin deficiencies are not common in the normal population, some research studies indicate that a shortage of the nutrient is more common in pregnant women than previously thought. A February 2002 study published by the American Journal of Clinical Nutrition reported that as many as 50 percent of pregnant women could experience a deficiency of biotin. Looking at both the first and the last trimesters of pregnancy, the study reported that the deficiency could increase the risk of birth defects in the developing baby. The study reported that 300 micrograms of biotin supplemented over a 14 day period corrected the deficiency.
Biotin Food Sources
Some of richest food sources of biotin include egg yolks, liver, whole grains, brewer’s yeast, rice, milk, and some vegetables such as carrots, cauliflower and mushrooms. Intestinal bacteria also produce the vitamin under normal conditions. Although the vitamin withstands heat, light, and oxygen relatively well, acidic conditions are known to denature the vitamin, according to WH Foods.
Supplements or Food for a Biotin Deficiency?
The Linus Pauling Institute says that no clear guidelines have been established for the amount of dietary biotin required for optimal health and prevention of chronic diseases. While a healthy diet consisting of adequate dietary sources of biotin is sufficient for most people, they recommend a daily multivitamin-mineral supplement with 30 mcg of the nutrient to prevent deficiencies.
Some doctors and dermatologists claim that biotin can reverse hair loss. Dr. Emily Kane, former editor for the Journal of Naturopathic Medicine, recommends 8 to 10 milligrams of the supplement to address hair loss and encourage new hair growth.
While more research is needed to determine the role of biotin in preventing birth defects, the Bastyr Center for Natural Health, in their article "Biotin Supplement Needed During Pregnancy" write that, “Taking a biotin-containing prenatal formula seems a reasonable step for pregnant women, since the vitamin is considered safe and has not been associated with adverse side effects.”
Sources:
* The World’s Healthiest Foods; Biotin. whfoods.com (accessed, July, 30, 2010)
* The Linus Pauling Institute; Biotin. lpi.oregonstate.edu (accessed, July 29, 2010)
* Mock GM, Quirk JG, Mock NI, American Journal of Clinical Nutrition; Marginal Biotin Deficiency during Normal Pregnancy. (accessed, July 29, 2010)
* Dr. Emily Kane’s Official Website; Thinning Hair. dremilykane.com (accessed, July 20, 2010)
* Emily A Kane; Managing Menopause Naturally. Basic Health Publications, 2004
* Bastyr Center for Natural Health; Biotin Supplement Needed During Pregnancy. bastyrcenter.org(accessed, July 30, 2010)
Disclaimer: The information contained in this article is for educational purposes only and should not be used for diagnosis or to guide treatment without the opinion of a health professional. Any reader who is concerned about his or her health should contact a doctor for advice.
First published Aug 1, 2010 Arathi Srikantaiah
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