What is Biotin?

Biotin, also known as vitamin B7, is an essential nutrient commonly found naturally in foods; Foods rich in biotin include grains (wheat and oats), vegetables (such as spinach and mushrooms), and rice. Biotin plays an essential part in a balanced diet and hair health.

Biotin serves as an essential cofactor for carboxylase enzymes in many metabolic pathways, including gluconeogenesis, fatty acid synthesis, and amino acid catabolism. Biotin’s function in protein synthesis and more specifically in the production of keratin, explains its contribution to healthy nails and hair growth.

Keratin is an essential protein that makes up your hair, skin, and nails. There is evidence that biotin prevents hair loss and improves the texture of keratin in the body.

Causes of biotin deficiency

Several factors can make you more susceptible to biotin deficiency, with the following groups at higher risk:

People with chronic diseases

Alcoholics

Pregnant or lactating women

These groups are at higher risk of biotin deficiency because they are less able to absorb vitamins and minerals from their diets.

In rare cases, biotin deficiency can be caused by a genetic error in metabolism, an imbalance of bacteria in the gastrointestinal tract, or the use of certain medications, including anti-seizure medications – such as carbamazepine and carbamazepine, and isotretinoin for acne. 

Older adults, smokers, and malnourished children are also more likely to have low biotin levels. Usually, the symptoms of biotin deficiency are treated with supplementation.

Recommended biotin dosage

The body needs biotin to convert certain nutrients into energy. In most cases, getting biotin from the usual diet is enough to provide health benefits.

Biotin deficiency is rare, so the U.S. Food and Drug Administration (FDA) does not recommend a specific daily intake. This can vary depending on a person’s age, sex, and overall health.

Meanwhile, some experts guide:

People 10 years and older: Should get about 30-100 micrograms (mcg) of biotin per day;

Children from birth to 3 years: 10 – 20 mcg;

4 to 6 years old: 25 mcg;

7 to 10 years old: 30 mcg.

Women who are pregnant or breast-feeding: May need higher biotin levels.

You can increase biotin absorption through diet or supplements. You should consult your doctor before taking additional biotin for hair loss for guidance on safe dosage and to ensure maximum benefit.