What is biotin?
Biotin, also known as vitamin H or B7, plays a crucial role in forming fatty acids and glucose. It aids in the metabolism of carbohydrates and amino acids while also contributing to fat breakdown in the body. These functions make biotin an essential component for generating the energy needed by the body. Biotin is naturally found in various foods and beverages, including milk, carrots, salmon, and nuts. It can also be consumed as a supplement if necessary. Most healthy individuals obtain sufficient biotin naturally, with the minimum recommended daily intake set at 30 micrograms. However, biotin supplementation is advisable only under medical supervision.
Positive Effects of Biotin
Biotin is a vital source of energy and plays a key role in maintaining overall body function. Like other vitamins, biotin is essential for sustaining good health. It supports the nervous system, liver, hair, eyes, and more. Additionally, biotin has been found effective in treating specific medical conditions such as hypoglycemia (low blood sugar), hyperlipidemia (high blood fat levels), and glucose control in overweight diabetic patients when combined with chromium picolinate. Some believe that biotin supplements enhance hair and nail health. However, current medical evidence on this claim is limited, and further research is needed to confirm this benefit.
Negative Effects of Biotin
Although biotin is available as a supplement, it should only be taken if prescribed by a healthcare provider. Most people obtain sufficient biotin through a well-balanced diet. Before taking biotin, consult a doctor regarding any existing medical conditions or medications, as some vitamins and supplements can interact negatively with certain drugs or health issues. Currently, no known adverse side effects have been reported when biotin is consumed within the recommended limits, either through diet or under medical supervision.
Biotin Deficiency and Overdose
Certain dietary or lifestyle habits can lead to biotin deficiency. Studies suggest that biotin metabolism increases in smokers, potentially leading to a deficiency. Additionally, regular consumption of raw egg whites, particularly in large quantities, may result in biotin deficiency. This condition is known as biotin-responsive limb weakness.
Common symptoms of biotin deficiency include:
- Hair thinning or hair loss
- High cholesterol levels
- Skin problems
- Heart complications
Biotin overdose occurs when intake exceeds the recommended daily limit, including biotin obtained from food sources. High doses of biotin can cause false-positive results in thyroid function tests.
