It was once called coenzyme R and vitamin H. The H stands for Haar und Haut, which is German for hair and skin.
Biotin is water-soluble, which means the body doesn’t store it. It has many important functions in the body.
It’s necessary for the function of several enzymes known as carboxylases. These biotin-containing enzymes participate in important metabolic pathways, such as the production of glucose and fatty acids.
A commonly recommended intake is 5 mcg (micrograms) per day in infants and 30 mcg in adults. This goes up to 35 mcg per day in breastfeeding women.
Biotin deficiency is fairly rare. However, some groups such as pregnant women – may experience it in mild forms.
Eating raw eggs may also cause a deficiency, but you would need to eat a lot of eggs for a very long time. Raw egg whites contain a protein called avidin, which binds to biotin and prevents its absorption. Avidin is inactivated during cooking.
1. Plays a Key Role in Macronutrient Metabolism
2. May Help Brittle Nails
3. Good For Your Hair
4. May Lower Blood Sugar Levels in Diabetics
The Bottom Line
Biotin is a B-vitamin that plays a crucial role in carb, fat and protein metabolism.
Many of its potential health benefits are based on weak evidence. Nonetheless, it may be important for your skin, hair and nails.
Additionally, pregnant or breastfeeding women may require more biotin. High doses are also being investigated as a potential treatment for multiple sclerosis.
You can find biotin in a wide variety of foods, so actual deficiency is very rare.
For this reason, supplements probably have no significant benefits for healthy people who eat a balanced diet based on real food.