What is Biotin? Forget All The Hype and Read About it Here

What is Biotin?

Biotin, also archaically known as vitamin H (technically a B vitamin - yes, confusing I know), is a chemical compound that's responsible for carrying and delivering carbon dioxide molecules in specific reactions. Biotin is specifically important in the citric acid cycle (a "circular" series of chemical reactions that breaks down glucose and several intermediates for energy in the form of ATP -- learn about carbohydrate metabolism).

In people terms? It's required to metabolize carbohydrates, fats, amino acids along with creating fatty acids and amino acids. Recent studies indicate that biotin (vitamin H) might also be involved in preventing the buildup of fats in the liver and kidneys by providing a pathway for their metabolism. Do not confuse this with belly fat - biotin will not help you lose weight!

Reference Nutrient Intake

Recommended Daily Allowance

There's actually no established value for biotin. Why, you ask? Because the good bacteria that live in your intestines make it for you in adequate amounts already. In other words, you don't need to get biotin (vitamin H) from your diet. The only exception is if an individual is strictly on an "egg-white diet" because this inhibits the absorption of biotin. How?

Well, egg-whites contain a molecule known as avidin which binds tightly and irreversible to biotin, preventing its interaction with biotin receptors along the intestinal lining. End result? No biotin absorption! Studies show that it would take an excess of 20 raw eggs per day before getting signs or symptoms of a biotin deficiency, so don't worry about having a few deviled eggs every now and then!

Here're some of the main food sources of biotin, just for the sake of completeness. In actuality, biotin is present in most foods, which, in combination with the bacteria in your intestine that produce biotin, makes deficiencies extremely rare.

Because the bacteria in your intestine already make it for you, there's no need to go to the grocery store looking for items containing biotin...

Food Sources of Biotin (vitamin H)
Egg Yolk	Nuts
Yeast	Meats
Poultry	Fish
Vegetables	Beans
Seeds	Legumes
Liver

Biotin Deficiency

A biotin deficiency would simply mean that the bacteria in the individual's intestine have been destroyed in some way. This can occur when people orally take potent antibiotics (only given by the doctor - you won't be biotin deficient if you rub over-the-counter antibiotics on your skin). Most biotin deficiencies occur in infants with digestive problems.

Some symptoms of a deficiency might include nausea, loss of appetite, dry skin (dermatitis), hair loss and skin rashes (mostly in infants). It is extremely rare for any practitioner to diagnose a primary "biotin deficiency". You don't have it.

Biotin Overdose

An overdose of biotin has the same effects as a thiamine (vitamin B1) overdose, interfering with niacin (vitamin B2) and pyridoxine (vitamin B6) function.

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