Biotin, also known as vitamin B7 or vitamin H, is a water-soluble B-complex vitamin that plays a crucial role in the body as an essential coenzyme for several carboxylases¹. These enzymes are involved in key metabolic processes such as gluconeogenesis, fatty acid synthesis, and amino acid catabolism².

Sources of Biotin

Biotin is naturally present in various foods such as egg yolk, liver, cereals (wheat, oats), vegetables (spinach, mushrooms), and rice. It is also produced by gut microbiota². The recommended daily intake for adults is approximately 30 micrograms per day².

Health Benefits

Biotin is well-known for its role in maintaining healthy skin, hair, and nails. It functions by assisting carboxylase enzymes that are essential for the production of fatty acids and amino acids, which are vital for healthy skin and hair³⁴.

Biotin Deficiency

Biotin deficiency is relatively rare due to the wide availability of biotin in foods and its endogenous production by gut bacteria². When it does occur, biotin deficiency can lead to symptoms such as hair loss, skin rashes, and brittle nails. In severe cases, neurological symptoms like depression and lethargy can also appear²⁵.

Supplementation

Biotin supplements are commonly marketed for improving hair, skin, and nail health. However, the efficacy of biotin supplements in individuals without a confirmed deficiency is not well-supported by scientific evidence³⁶. Some studies suggest that biotin supplementation may benefit those with conditions such as brittle nail syndrome or uncombable hair, but these cases are uncommon⁶⁷.

Interactions and Risks

High doses of biotin can interfere with certain laboratory tests, leading to false results⁵. It is generally safe when taken in recommended amounts, but caution should be exercised in high-dose supplementation unless prescribed by a healthcare provider⁵.

Conclusion

While biotin is essential for various metabolic processes and general health, its supplementation should primarily be considered for individuals with a confirmed deficiency or specific medical conditions.

Footnotes

1. StatPearls - NCBI Bookshelf ↩

2. Mayo Clinic ↩ ↩² ↩³ ↩⁴ ↩⁵

3. NIH Office of Dietary Supplements ↩ ↩²

4. Serum Biotin Levels in Women Complaining of Hair Loss ↩

5. The Role of Vitamins and Minerals in Hair Loss: A Review ↩ ↩² ↩³

6. A Review of the Use of Biotin for Hair Loss ↩ ↩²

7. Dietary supplements in dermatology ↩