Member of the B complex of vitamins (water-soluble)

• UK safe adequate intake 10-200 mcg
• US safe adequate intake 100-200 mcg

Functions

• Carbohydrate, protein and fat metabolism
• Energy metabolism
• Formation of glucose from non-carbohydrates (amino acids, lactate and glycerol)
• Growth
• Health of skin, hair, nerves, sweat glands, sex glands, bone marrow.

Good food sources

Biotin is widely distributed in meats, dairy produce and whole grains. Liver and egg, yolk are particularly rich sources.

Deficiency symptoms

• Anorexia
• Depression
• Dermatitis
• Hair loss
• Loss of sebaceous glands
• Nausea
• Smooth, pale tongue
• Severe cradle cap in babies can be due to biotin deficiency.

Preventing deficiency

See Vitamin B1. Biotin is manufactured by the bacteria in our intestines, therefore long-term use of antibiotics could result in deficiency. The white part of raw eggs contains a substance called avidin, which binds biotin and makes it unavailable to the human body. The regular consumption of raw egg white should therefore be avoided.

Comments

See Vitamin B1. Biotin deficiency in vitro is associated with the conversion of Candida albicans to the more pathogenic fungal form. Biotin may work synergistically with insulin and help to lower blood sugar levels.

SUPPLEMENTATION

In research studies, biotin supplements have been found to:

• Help some cases of hair loss and scalp disease
• Help some cases of seborrhoeic dermatitis and other skin complaints
• Reduce blood sugar in some insulin-dependent diabetics
• Reduce diabetic peripheral neuropathy

Preferred form and suggested intake

See Vitamin B1. Biotin supplements of up to 1,000 mcg may be used by nutritional therapists as an aid against candidiasis.

Cautions

See Vitamin B1. There is no known unsafe dose of biotin.