Biotin Uses, Benefits & Dosage

Scientific Name(s): d-(+)-Biotin, hexahydro-2-oxo-1H-thieno[3,4-d]imidazole-4-pentanoic acid
Common Name(s): Biotin, Coenzyme R, Factor S, Vitamin B7, Vitamin H, W factor

Medically reviewed by Drugs.com. Last updated on Apr 14, 2022.

Clinical Overview

Use

Biotin has been used to treat male pattern baldness and has been an ingredient in hair- and skin-conditioning products, although evidence to support its use in the prevention of hair loss or in brittle nails is lacking. Limited clinical studies have evaluated the effects of supplemental biotin in diabetes, with high doses used in multiple sclerosis, as well.

Dosing

There is no evidence that biotin supplementation at the recommended daily intake (RDI) is required or effective, except in cases of biotin deficiency. A healthy diet will include the recommended biotin 30 mcg/day intake required by adults. Very high doses (10,000 times the RDI) of 100 to 600 mg/day have been used in preliminary studies for up to 2 years to manage symptoms and disease progression of multiple sclerosis.

Contraindications

Contraindications have not yet been identified.

Pregnancy/Lactation

Safety and efficacy for dosages above those found in foods are unproven and should be avoided.

Interactions

Anticonvulsant medicines may lower biotin status. Biotin consumption has been shown to interfere with some laboratory assay results, including troponin, thyroid function, parathyroid, 25-hydroxy vitamin D, follicle stimulating hormone, luteinizing hormone, cortisol, C-peptide, prolactin, and testosterone tests.

Adverse Reactions

Few adverse reactions have been reported in limited clinical studies.

Toxicology

Biotin as used in cosmetic preparations is considered safe. Limited studies suggest reproductive and developmental toxicity may be associated with biotin intake during pregnancy.

Source

Biotin is a water-soluble B-vitamin found naturally in many foodstuffs, although the content varies widely. Biotin is highly concentrated in liver (100 mcg per 100 g), whereas most other meats contain small amounts (1 mcg per 100 g). Leafy green vegetables, peanuts, Saskatoon berries, and raw egg yolk also contain large amounts of biotin.Food and Nutrition 1998 Egg whites, however, contain the protein avidin, which binds very tightly to biotin, reducing its bioavailability.Food and Nutrition 1998 A usual Western diet contains adequate amounts of biotin.Flume 2001 Biotin is also synthesized by intestinal microflora; however, how this contributes to the amount of biotin available in the body is unclear.Flume 2001, Food and Nutrition 1998, Said 2011

History

Biotin was identified in 1927 and recognized as a vitamin some 40 years later.Food and Nutrition 1998 It was called vitamin H, based on the German words for “hair” and “skin,” haar and haut. In 1985, the US Food and Drug Administration withdrew support for the use of biotin for the treatment of male pattern baldness.Debourdeau 2001

Chemistry

Biotin is a heterocyclic, sulfur-containing monocarboxylic acid, and a coenzyme for carboxylase enzymes. It is also involved in gluconeogenesis, the synthesis of fatty acids, and the metabolism of fats and amino acids. Proteolysis by biotinidase is required prior to absorption because most biotin in foods is bound to protein.Food and Nutrition 1998, Fugate 2012, Li 2012, Lin 2011, Wolf 2011

Uses and Pharmacology

Autism

Biotin was included in vitamin/mineral supplementation in a study in autism. Biotin, along with vitamin K, was associated with improved Parental Global Impressions (revised) scores on regression analysis.(Adams 2011, Zaffanello 2003)

Biotin deficiency

Animal data

Rats fed a biotin-deficient diet showed reduced growth, reduced organ weight, loss of body fat, skin problems, and hair loss.(Flume 2001)

Clinical data

Biotin deficiency has been noted in individuals who consume raw egg whites over a long period of time, as well as in those in whom parenteral nutrition is biotin deficient and in patients with autosomal recessive inherited biotinidase deficiency. Long-term alcohol use has also been associated with biotin deficiency.(Daniells 2010, Food and Nutrition 1998, Ogundele 2011, Said 2011, Wolf 2012) Hair thinning, loss of hair color, and a scaly skin rash, as well as childhood acrodermatitis, are the most commonly reported symptoms.(Gehrig 2010, Wolf 2012) Neurological symptoms, including depression, lethargy, hallucinations, and paresthesia of the extremities, are also associated with biotin deficiency.(Flume 2001, Food and Nutrition 1998, Raha 2011, Wolf 2012)

Biotinidase deficiency should be managed under the guidance of a health care provider.

Diabetes

Animal data

Animal studies have established an association between biotin deficiency and impaired glucose utilization.(Báez-Saldaña 2004, Zhang 1997) Possible mechanisms for biotin activity and glycemia improvement include increased utilization of glucose for fat synthesis, increased synthesis of glycogen, and stimulation of insulin secretion in the pancreas. (Romero-Navarro 1999)

Clinical data

Limited clinical studies have evaluated the effects of supplemental biotin in diabetes, finding improved glucose control.(Báez-Saldaña 2004, Maebashi 1993, Revilla-Monsalve 2006) Many other studies have investigated combinations of chromium and biotin, making it difficult to attribute results to either substance.(Albarracin 2008) Chromium is widely used by people with type 2 diabetes. See also Chromium monograph.

Fingernails and hair

Clinical data

Limited, older clinical studies with subjective measures and 1 study with objective measures indicated a potential role for biotin in improving brittle fingernails.(Hochman 1993) However, quality clinical studies supporting this application are lacking.

Hair loss is a symptom of biotin deficiency; however, there is no evidence to support the use of biotin supplementation to prevent hair loss.

Hemodialysis

Biotin supplementation in patients undergoing hemodialysis has been evaluated in a small study with an end point of reduced muscle cramps. (Oguma 2012)

Multiple sclerosis

Clinical data

The role of biotin in fatty acid synthesis and neuronal energy production is thought to support myelin repair and protect against axonal degeneration. Limited data have demonstrated a therapeutic response to high-dose biotin in neurometabolic disease, optic neuropathies, and leukoencephalopathy. Safety and efficacy in adults with progressive multiple sclerosis (MS) has also been explored with high doses (10,000 times the recommended daily intake [range, 100 to 600 mg/day]).(Sedel 2015, Tourbah 2016) In one small open-label pilot study (n=23), some clinical improvement was observed in the majority (91.3%) of patients with benefits that usually appeared within the first 2 to 9 months of treatment. The median dose was 300 mg/day given in 3 divided doses. Most patients had symptoms related to spinal cord involvement, whereas 4 presented with prominent optic nerve involvement and 1 exhibited homonymous hemianopia with optic radiations. Improvement in other symptoms observed in at least 2 patients were related to fatigue, swallowing, dysarthria, sensory signs, gait ataxia, and urinary dysfunction. No effect was noted on relapses; doses were well tolerated.(Sedel 2015) In a larger 1-year double-blind, randomized, placebo-controlled study (N=154) conducted in patients with primary or secondary progressive MS, also known as the MS-SPI trial, biotin 300 mg/day provided a significant improvement in MS-related disability at 9 and 12 months compared to placebo (14.9% vs 0%, respectively; P=0.009). More patients achieved this outcome who were not concomitantly taking fampridine (20.3% vs 2.3%) or who had lower baseline disability scores (21.4% vs 9.3%, respectively). Benefit continued through the 1-year open-label extension phase for patients initiated on biotin as well as those initiated on placebo. Not all secondary outcomes were achieved; however, at year 2, severity scores were significantly better in the biotin group and progression had stopped in placebo patients after they were switched to biotin in the extension phase. High-dose biotin was well tolerated and adverse event incidence was similar between groups.(Tourbah 2016) The SPI-2 trial replicated the MS-SPI trial in a larger, international cohort (N=642) and demonstrated no significant therapeutic benefit at the 15-month follow-up in the overall population or in any of the prespecified subgroups. Similarly, no significant difference was observed between the high-dose biotin and placebo groups in adverse events.(Cree 2020)

Reversibility of factor X inhibitor

The incorporation of biotin into idraparinux (an anticoagulant medication currently in development) to assist avidin’s ability to reverse factor X inhibitor activity has been reported.(Paty 2010) Exploitation of the bonding between avidin and biotin in targeted therapy, including radioimmunotherapy, is being investigated and is widely used in medical research applications.(Lesch 2010)

Dosing

There is no evidence that biotin supplementation at the recommended dietary intake (RDI) is required or effective, except in cases of biotin deficiency. A healthy diet will include the recommended biotin 30 mcg/day intake required by adults. Doses of up to 200 mg orally and 20 mg intravenously have been used to treat biotin deficiency.Food and Nutrition 1998

Very high doses of 300 mg/day (range: 100 to 600 mg/day) given in 3 divided doses for up to 2 years have been shown in preliminary studies to improve disease progression and some other symptoms of adults with progressive multiple sclerosis. These doses are 10,000 times the usual RDI.Sedel 2015, Tourbah 2016

Pregnancy / Lactation

Safety and efficacy for dosages above those found in foods are unproven and should be avoided. An adequate daily intake of biotin 30 mcg during pregnancy and 35 mcg during breast-feeding is recommended by the Food and Nutrition Board of the Institute of Medicine.Food and Nutrition 1998

Despite studies indicating that up to half of pregnant women exhibit decreased urinary excretion of biotin, suggesting lower circulating biotin levels, there is no evidence for increased biotin intake during pregnancy. Food and Nutrition 1998 Studies in animals (rodents and poultry) by a single group of researchers suggested that a marginal deficiency of biotin during pregnancy may have teratogenic effects, possibly due to an increased biotin requirement in proliferating cells. Fetal malformations in rats have been observed due to biotin deficiency, including cleft lip and palate and impaired skeletal long bone growth.Mock 2005, Mock 2009, Zempleni 2009

Limited studies suggest reproductive and developmental toxicity may be associated with biotin intake during pregnancy in rodents. In rats, decreased fetal, uterine, and placental weights were observed when biotin was administered by subcutaneous injection in reproductive studies.Flume 2001

An increased milk yield has been demonstrated in cows fed biotin,Kinal 2011, Chen 2011 but high-dose biotin suppressed ovulation in lactating cows.Kinal 2011

Interactions

Case reports of interactions are lacking. Reduced biotin levels have been noted among people taking anticonvulsant medications, including primidone, carbamazepine, phenobarbital phenytoin, and valproate. Mechanisms include decreased biotin absorption in the small intestine, increased biotin excretion, and decreased biotinidase activity.

Long-term administration of antibiotics may lead to a decrease in bacterial synthesis of biotin.(Food and Nutrition 1998, Said 2011, Zempleni 2009)

Interference with some laboratory assays has been documented with ingestion of biotin, including troponin, thyroid, parathyroid, 25-hydroxy vitamin D, follicle-stimulating hormone, luteinizing hormone, cortisol, C-peptide, prolactin, and testosterone. Health care providers need to communicate to the lab if their patient is taking biotin.(Biscolla 2017, FDA 2019, Piketty 2017, Stieglitz 2018)

Biotin in patient samples can lead to falsely low results for troponin and a missed diagnosis of heart attack. A list of troponin laboratory developers that have not addressed the biotin risk in their assays has been documented by the FDA.(FDA 2019)

Falsely reduced levels of thyroid stimulating hormone (TSH) were reported by 2 of the 4 diagnostic assays used resulting in reports of 37% and 94% below baseline; the latter result fell below the normal reference range. Other results that were significantly falsely affected and fell outside the limits of the normal reference range by at least one assay tool included parathyroid hormone (61% reduction), total T3, free T3, and N-terminal pro-brain natriuretic peptide. Calcium, ferritin, and prolactin results were not significantly impacted by biotin ingestion. Interference was found to be significantly different between biotinylated vs non-biotinylated assay methods (P=0.007) with 39% vs 0% interference, respectively.(Li 2017) Interference with thyroid lab tests has been documented using acute doses with biotin dietary supplementation of 10 mg in healthy volunteers; effects which disappeared within 24 hours. Excess biotin resulted in significantly altered false increases in free T4 and T3 levels (P<0.0001 each) when tested with competitive immunoassays, and significantly false decreases in levels of TSH (P<0.005) with immunometric assays. These results often, but not always, led to measurements outside the limits of the reference range. (Biscolla 2017) In addition misleading results for TSH, free T4, and free T3, an assay interference investigation conducted in patients with multiple sclerosis as well as healthy volunteers revealed that high-dose biotin (300 mg/day) had a major impact on other hormone levels.(Piketty 2017)

Clinically misleading results were observed for 25-hydroxy vitamin D, parathyroid hormone, follicle stimulating hormone, luteinizing hormone, cortisol, and C-peptide. Prolactin results were unaffected. Susceptibility of the assays to biotin interference was highly variable.(Piketty 2017) In another case, prolactin and total testosterone as well as several other hormone levels were reported as falsely affected in a euthyroid perimenopausal female who was initially misdiagnosed as having subclinical hyperthyroidism and a possible testosterone-secreting tumor.(Stieglitz 2018)

The FDA is warning that biotin can significantly interfere with certain lab tests and cause incorrect test results that may go undetected, possibly leading to inappropriate patient management or misdiagnosis. (FDA 2019)

Health care providers and patients should be aware that biotin is found in multivitamins (including prenatal multivitamins, biotin supplements, and dietary supplements for hair, skin, and nail growth) in levels that may interfere with lab tests; high levels of biotin may not be apparent just from the name of the supplement. Providers should talk with their patients about any supplements they may be taking, and if a lab test result doesn’t correspond with a patient’s clinical symptoms, biotin interference should be considered as a possible source of error.

Further information can be found at https://www.fda.gov/medical-devices/safety-communications/fda-warns-biotin-may-interfere-lab-tests-fda-safety-communication.

Adverse Reactions

Few adverse reactions have been reported.Flume 2001, Rogovik 2010 A case report exists describing an instance of reversible eosinophilic pleuropericarditis in an elderly woman associated with use of high-dose biotin (10 mg/day) and vitamin B₅ over a 2-month period. Debourdeau 2001

Biotin in blood or other samples taken from patients who are ingesting high levels of biotin from dietary supplements (including multivitamins; prenatal multivitamins; biotin supplements; and dietary supplements for hair, skin, and nail growth) can cause clinically significant incorrect lab test results. Some testing methods use biotin technology (eg, Troponin, hormone tests), using biotin to bind to specific proteins that are measured to detect health conditions. An increase in the number of reported adverse events, including one death, related to biotin interference with lab tests has been reported. If a lab test result does not correspond with a patient’s clinical symptoms, biotin interference should be considered as a possible source of error.FDA 2017

Toxicology

Biotin as used in cosmetic preparations is considered safe.Flume 2001 Doses of up to 600 times the usual dietary intake have been used without signs of toxicity.Food and Nutrition 1998, Zempleni 2009

The oral median lethal dose for biotin in rats has been estimated to be more than 10 g/kg; it was not toxic in oral short- or long-term toxicity studies. Biotin was not associated with mutagenicity in bacterial tests.Flume 2001

Limited studies in rodents suggest reproductive and developmental toxicity may be associated with biotin intake during pregnancy. Decreased fetal, uterine, and placental weights were observed when biotin was administered by subcutaneous injection in reproductive studies in rats.Flume 2001

References

Disclaimer

This information relates to an herbal, vitamin, mineral or other dietary supplement. This product has not been reviewed by the FDA to determine whether it is safe or effective and is not subject to the quality standards and safety information collection standards that are applicable to most prescription drugs. This information should not be used to decide whether or not to take this product. This information does not endorse this product as safe, effective, or approved for treating any patient or health condition. This is only a brief summary of general information about this product. It does NOT include all information about the possible uses, directions, warnings, precautions, interactions, adverse effects, or risks that may apply to this product. This information is not specific medical advice and does not replace information you receive from your health care provider. You should talk with your health care provider for complete information about the risks and benefits of using this product.

This product may adversely interact with certain health and medical conditions, other prescription and over-the-counter drugs, foods, or other dietary supplements. This product may be unsafe when used before surgery or other medical procedures. It is important to fully inform your doctor about the herbal, vitamins, mineral or any other supplements you are taking before any kind of surgery or medical procedure. With the exception of certain products that are generally recognized as safe in normal quantities, including use of folic acid and prenatal vitamins during pregnancy, this product has not been sufficiently studied to determine whether it is safe to use during pregnancy or nursing or by persons younger than 2 years of age.

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Báez-Saldaña A, Zendejas-Ruiz I, Revilla-Monsalve C, et al. Effects of biotin on pyruvate carboxylase, acetyl-CoA carboxylase, propionyl-CoA carboxylase, and markers for glucose and lipid homeostasis in type 2 diabetic patients and nondiabetic subjects. Am J Clin Nutr. 2004;79(2):238-243.14749229

Biscolla RP, Chiamolera MI, Kanashiro I, Maciel RM, Vieira JG. A single 10 mg oral dose of biotin interferes with thyroid function tests. Thyroid. 2017;27(8):1099-1100.28614993

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Food & Drug Administration (FDA). Biotin (Vitamin B7): Safety Communication – May Interfere with Lab Tests. 2017. Available at https://www.fda.gov/safety/medwatch/safetyinformation/safetyalertsforhumanmedicalproducts/ucm586641.htm.

Food & Drug Administration (FDA). Update: The FDA warns that biotin may interfere with lab tests: FDA Safety Communication. Updated November 5, 2019. https://www.fda.gov/medical-devices/safety-communications/update-fda-warns-biotin-may-interfere-lab-tests-fda-safety-communication

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Hochman LG, Scher RK, Meyerson MS. Brittle nails: response to daily biotin supplementation. Cutis. 1993;51(4):303-305.8477615

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Paty I, Trellu M, Destors JM, Cortez P, Boëlle E, Sanderink G. Reversibility of the anti-FXa activity of idrabiotaparinux (biotinylated idraparinux) by intravenous avidin infusion. J Thromb Haemost. 2010;8(4):722-729.20088937

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Biotin for hair growth: Dosage and side effects

A biotin deficiency may lead to hair loss, and supplements may aid hair growth in people with this deficiency. But, evidence has not shown that biotin supplements can boost hair growth in those without a deficiency.

Biotin is an essential B vitamin that helps the body get energy and nutrients from carbohydrates, proteins, and fats.

Biotin is a critical vitamin for bodily function. Many foods — including egg yolks, nuts, and legumes — contain small amounts of biotin. Bacteria in the large intestine also produce biotin. A person will usually get enough biotin from these two sources.

However, additional supplementation may be necessary during pregnancy or if a person has a biotin deficiency.

Some people recommend biotin supplementation to aid hair growth. However, there is no clinical evidence to support its use for this purpose.

This article will discuss the impact that biotin has on hair growth. It will also look at recommended intakes, possible side effects, and the impact of deficiency.

Anecdotal claims that biotin can aid hair growth are common, and its popularity among consumers is high.

However, according to an analysis of available studies, there have not been any clinical trials to support the use of biotin supplementation to improve hair health, except in people born with deficiencies.

Although some studies have suggested links between biotin deficiencies and alopecia, further analysis has not found conclusive proof of benefit among healthy individuals.

The Food and Drug Administration (FDA) does not have a daily recommended dietary allowance for biotin. However, according to estimates, an intake of 30 micrograms (mcg) may be adequate.

The average intake of biotin in Western countries, excluding the United States, is an estimated 35–70 mcg per day.

It is rare for a person to have a biotin deficiency, and most people in the U.S. naturally get enough from gastrointestinal bacteria and a balanced diet.

Can you take too much biotin?

Most people get adequate amounts of biotin from internal production and diet.

However, people with biotin deficiencies and those who are pregnant or breastfeeding may require biotin supplementation.

Healthcare professionals may prescribe a dosage of as little as 5 milligrams per day for a person with a biotin deficiency. However, the range of required supplementation may differ depending on individual circumstances.

The FDA has warned that biotin might interfere with certain laboratory tests. It stated that samples from people who had consumed high levels of biotin through supplements could provide “clinically significant incorrect” laboratory results.

The FDA reported an increase in adverse effects due to falsely high or low results. A high concentration of biotin in samples can compromise diagnostic tests in which biotin is a key component.

This may be the case for tests looking at troponin levels and thyroid function. According to an analysis, most biotin-related false results occur in thyroid disease-related tests.

Due to the body’s reliance on internal production and dietary intake for biotin levels, anything that causes malnutrition or interferes with gastrointestinal function can contribute to the development of a biotin deficiency.

The metabolic requirements of pregnancy may also lead to biotin deficiencies in some cases. Medical guidance has also suggested that genetic conditions affecting intestinal bacteria balances may result in biotin production deficiencies.

Other factors that can contribute to biotin deficiencies include:

• too much avidin, which is a compound present in foods such as raw eggs that impairs biotin absorption
• long-term use of anticonvulsant medications
• gastrointestinal conditions that prevent the absorption of biotin
• chronic use of alcohol or intravenous drugs
• isotretinoin, which is an acne medication
• gastrectomy or partial gastrectomy
• antibiotics
• smoking

Biotin deficiencies are rare, so research into their symptoms is limited. However, a few studies have suggested causal links between biotin deficiency and some conditions.

For example, a 2016 study found that of female respondents complaining of hair loss, 38% had an underlying biotin deficiency, suggesting a correlation between the two. An animal study also found a correlation between biotin and zinc homeostasis in the skin.

However, it is essential to note that controlled human tests have not confirmed direct causality for either of these findings and that further research is necessary.

Some other symptoms of biotin deficiency may include:

• hair loss
• confusion or memory problems
• rashes, especially around the nose and mouth
• nausea and abdominal cramping
• muscle pain and cramping

Foods with a notable concentration of biotin include:

• egg yolk
• pork liver
• oat flakes
• wheat germ and whole grains
• nuts and legumes
• white mushrooms
• rice
• spinach and cauliflower
• cheese, curds, and cow’s milk
• pork, beef, and chicken
• salmon
• apples, bananas, and tomatoes
• carrots, lettuce, and potatoes

Various other nutritional supplements could improve hair health. However, human trials have not supported the efficacy of many of these remedies for this purpose.

Some popular nutrients that may also help with hair growth and thickness include:

• caffeine
• fish oils
• melatonin
• zinc
• vitamin A
• selenium
• saw palmetto
• horsetail (Equisetum arvense sp.)
• vitamin C

There is no firm scientific evidence to support the use of biotin supplements to improve hair growth unless a person has a specific biotin deficiency.

Although there is little evidence of direct health consequences of biotin supplementation, excessive intake may interfere with laboratory test results.

Many other available natural remedies may support hair growth. However, like biotin, many of these are not scientifically proven to have a positive effect.

It is important for individuals experiencing unexpected or unusual hair loss to speak with a doctor. In most cases, biotin deficiencies are not the cause of hair loss, but they may be a contributing factor.

complete guide to the beauty vitamin at TEA.ru. What products contain. what to use it for

When scientists first discovered this substance, they called it “vitamin H”, which means “Haar und Haut” – German for “hair and skin”.

We are talking about biotin, which is most often mentioned in the context of hair health.

But in fact, biotin has many more useful properties and important functions. We will tell about them in our article, and at the same time we will give a hint in which products to look for this “beauty vitamin” and what to do if it is not enough in the body.

Biotin is one of the B vitamins, namely B7

Biotin is a water-soluble substance that not only improves our appearance, but also affects our health in general. Its name comes from the Greek word “biotos”, which can be translated as “life”, “nurture” or “life-giving”. And it very well reveals the very essence of this substance, because the quality of our life directly depends on it. Biotin is a coenzyme, that is, one of the B vitamins that help the body convert food into energy that we need for a full existence. It is impossible to overestimate its importance, and you will now understand why.

Why our body can’t do without biotin

Biotin mainly helps to maintain the beauty of the skin, nails and hair, the health of the liver, eyes and nervous system. It is also essential during pregnancy for both mother and child. But its importance does not end there.

Biotin is indispensable for the functioning of several enzymes known as carboxylase and helps maintain some of the important metabolic processes, such as the production of glucose and fatty acids. And the health of a person depends on how well these processes work.

The most important vitamin for hair, nails and skin

If we get enough vitamin B7, the likelihood of boasting shiny curls, natural manicure and even skin tone increases many times over. Conversely, brittle nails, falling hair, and problems like dermatitis are often the first sign of a vitamin B7 deficiency. In a word, it’s not without reason that women love him so much!

Proven to Help Diabetes

Scientists have found that biotin supplementation has a positive effect on blood sugar levels in people with type 2 diabetes. In particular, biotin helps convert glucose into glycogen.

Benefits for athletes

Glucose-related processes are also important for those involved in sports. When we actively train, the level of this substance in our blood decreases, and its lack can be felt in the form of weakness, irritability, and a sharp loss of strength. Biotin supplements in the diet allow you to avoid sudden spikes in glucose and maintain a comfortable state.

Central Nervous System Support

Biotin plays an important role in the production of myelin, the protective coating on the nerve fibers that carry impulses. Thanks to the use of high doses of biotin, doctors managed to achieve stable results in the treatment of multiple sclerosis, which affects the myelin sheaths of the nerve fibers of the spinal cord and brain.

Care for the baby and his mother

Biotin is very important for pregnant and lactating women. Modern doctors note that many of them have a deficiency of various vitamins, including B7. This is because the body breaks down biotin faster during pregnancy and lactation, giving part of the resource to the child. Additional sources of vitamins allow mothers to avoid health problems such as deterioration of hair, skin and nails. Biotin also has a positive effect on the health of the child.

How much biotin do we need per day

0–6 months 5 mcg 7–12 months 6 mcg 1–3 years 8 mcg 4–8 years 12 mcg 9-13 years old 20 mcg 14-18 years old 25 mcg 1 9 years and older 30 mcg

the minimum that we must receive in order to be healthy and beautiful. The European Food Safety Organization (EFSA) recommends increasing the rate to 40 micrograms for adults and 35 micrograms for adolescents per day, and the Federal Service for Supervision of Consumer Rights Protection and Human Welfare – up to 50 micrograms per day.

However, there are situations when we may experience an increased need for biotin:

• confirmed genetic diseases leading to a decrease in vitamin B7 levels;
• pregnancy and lactation;
• intense exercise;
• frequent drinking;
• serious indigestion;
• strenuous exercise;
• excessive consumption of carbohydrates;
• frequent consumption of raw eggs;
• strict diet eliminating many foods;
• use of antibiotics.

In such situations, it is strongly recommended to consult a medical professional to check the biotin level and correct it with vitamin supplements.

At present, scientists do not have enough data to establish an upper limit for biotin intake. However, it is known that even an increase in the rate during therapy up to 300 mg per day did not give any side effects, so vitamin B7 can be considered one of the safest. This is explained by the fact that biotin is a water-soluble substance and any amount that the body does not absorb is excreted naturally.

How to identify a biotin deficiency

If you lead a healthy lifestyle and eat a healthy diet, it is unlikely that you may be deficient in biotin. Nature took care of us by adding vitamin B7 to many foods available to us and giving our body the opportunity to synthesize it on its own.

However, biotin deficiency is also occasionally encountered and can cause serious problems. That is why we will give here a list of symptoms that (most often in total) indicate the need to urgently take tests for vitamin B7.

You should be alert if you:

• often dry skin,
• have symptoms of dermatitis or psoriasis,
• brittle and uneven nails,
• dull brittle hair,
• constant feeling of weakness,
• soreness muscles;

What is the best way to get biotin

What if you have already been diagnosed with a lack of biotin? First of all, stop worrying! Biotin is not a rare substance: it is found in many foods and is part of most vitamin supplements (both in pure form and in combination with other vitamins and minerals).

Biotin in products

The easiest and most affordable source of biotin is a complete diet. At the same time, it is not necessary to buy delicacies every day, it is enough to include offal, whole grains, eggs and nuts in your menu. For example, the undisputed champions in the content of vitamin B7 are pork liver (250 mcg), soybeans (60 mcg), rye (46 mcg), egg yolk (30 mcg), peanuts (17 mcg) and mushrooms (16 mcg). 9Product Amount of vitamin per 100 g 1

Soy and other legumes up to 60 mcg Whole grains and cereals up to 46 µg Egg yolk up to 30 µg Yeast up to 21 µg

900 46

Nuts (almonds, peanuts, pecans, walnuts) up to 17 µg Cauliflower up to 17 µg Mushrooms up to 16 µg

Keep in mind that sometimes food processing and preparation methods change the properties of biotin and make it more or less effective. From this point of view, nuts, vegetables and fruits are best consumed raw. But eggs, on the contrary, must be cooked: raw egg white greatly reduces our ability to absorb vitamin B7.

Also, remember that intestinal bacteria also produce biotin. True, we will be able to find out exactly in what quantity only if we pass special tests.

Biotin Supplement

If you think you are not getting enough biotin from your diet, you can take a daily supplement. Vitamin B7 is sold in capsules, tablets or solutions.

Very rarely injections are required. The dosage must be prescribed by the doctor, and the course of treatment on average lasts about 1 month.

Biotin Cosmetics

Treating hair and skin with vitamin shampoo or cream alone is hardly a good idea. As a rule, if we have a lack of biotin, it must be replenished first from the inside. However, as an added help, B7 hair and skin care products are a great solution that should not be neglected.

The history of biotin, from which we learn what is wrong with raw eggs

Biotin began to be studied only in the 20th century, namely in the 1916, when the American scientist W. Bateman discovered that a diet high in raw egg whites causes toxic symptoms in animals and humans.

About ten years later, biochemists Margaret Boas and Helen Parsons conducted a series of experiments with rats to verify Mr. Bateman’s point, and found that egg white did have an effect on metabolic processes. But what exactly? It was yet to be known.

In 1936, the German-Dutch biochemist Fritz Kögl and his graduate student Benno Tönnies of the University of Utrecht isolated a crystalline substance from boiled duck egg yolks, which they called “biotin”, first documenting this name in their paper “Representation of crystallized biotin from egg yolk”. It turned out that it is biotin that “does not like” raw egg whites, because of which it is poorly absorbed, thereby causing many health problems.

In parallel with Koegle, similar work was carried out by the Hungarian scientist Paul György, who called the new substance “vitamin H” (remember, we wrote about this at the beginning of the article?), As well as the Americans P. West and P. Wilson, who isolated the compound “coenzyme R”.

As you can imagine, it was the same biotin that all scientists recognized by 1940. It was at that time that data first appeared on how much biotin / vitamin H / coenzyme R a person needs per day.

Biotin was first synthesized in the laboratory in 1943 by Leo Sternbach and Moses Goldberg.

By the way, it is also important for our smaller brothers to get enough biotin, so for cats, dogs, horses, cows and other pets, their own dietary supplements with this vitamin are produced.

Frequently asked questions about biotin

Everything important in this article we have already told, but in the end we will answer a few more questions that you might have left.

Is it possible to drink biotin “in reserve”?

No. Biotin does not accumulate in the body. And if this vitamin is not enough in your diet, its levels can drop.

Which organs need biotin first of all?

Biotin is important for skin and nails, as well as eye, liver and nervous system health.

Can biotin be harmful?

Biotin is a safe and non-toxic vitamin. Studies have not shown any serious side effects even at high doses.

Can pregnant and lactating women take biotin?

To date, there are no proven contraindications for the use of biotin by pregnant and lactating women, but it is always better to consult your doctor.

What does biotin do?

Biotin is involved in metabolic processes, breaking down food into elements that our body can use for energy.

When is the best time to take biotin?

Biotin as a vitamin supplement can be taken at any time of the day, but it is advisable to combine it with a meal.

Can biotin interfere with other medications?

Yes, maybe. That is why a doctor should prescribe it as a medical supplement.

Which biotin is ideal for hair?

Doctors say it’s best to get biotin from foods, but special vitamin supplements can do the job just fine.

How long should I take biotin to improve my hair?

Until the moment when the tests show a sufficiently high level of the vitamin in the body.

What should be the dosage for strengthening hair and nails?

As a rule, for visible and confirmed problems, doctors prescribe from 1000 to 10000 mcg per day.

This article summarizes the best studies of evidence-based medicine in different years. However, it is for guidance only and should not be used as a direct guide to action. Before using biotin supplements, consult a specialist.

Norms of biotin consumption and its content in products

Daily intake for different groups of people: The average norm for an adult is 300 mcg per day.

Groups	Norm in mcg
Women	250
Men	300
Pregnant women	overdose
Women during lactation	overdose
Athletes, under stress	overdose

Vitamin sources: eggs, kidneys, meat, especially chicken.

Product (100g)	mcg	Daily rate (in gr., pcs.)
Liver	102	295
Soy flour	63	477
Egg yolk	54	6 pcs.
Walnuts	37	811
Peanuts	31	968
Sardines	21	1429
Almond	17	1765
Mushrooms	1	2000
Brown rice	9	3334
Wholemeal bread with bran	7	4286
Spinach	6	5000
Crabs	6	5000
Ham	5	6000
Carrot	3	10000
Tomatoes	2	15000
Curd	2	15000

28574

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