Biotin – a B-complex Vitamin

Also known as vitamin H or B7, biotin is a B-complex vitamin important in the production of fatty acids, the transfer of carbon dioxide, and the metabolization of fats and amino acids in the body. Biotin is also a key element in the growth of cells and plays a role in the citric acid cycle, which is the process by which biochemical energy is generated during respiration.

The most common reason for taking a biotin supplement is to maintain a steady blood sugar level, but many use the nutrient for its help in strengthening hair and nails. Biotin can even be found in some hair and skin products, though it is not easily absorbed through the skin or through external uses. In addition, raw egg whites are an alternative source of high levels of biotin.

Biotin deficiencies are rare because intestinal bacteria usually create more than the body's daily requirement, but when hair loss is present in adults or children, the nutrient is often prescribed. In addition, people with Type II diabetes often have low levels of biotin and a supplement is prescribed by a doctor.

Though amounts of biotin in food products are less than other B vitamins, some can be obtained by the consumption of egg yolk, liver, kidney, pancreas, milk, soy, and barley. Brewer's yeast is one of the richest sources of it, as well as royal jelly.

Studies have concluded that biotin may help improve glucose metabolism in ways that may help with various forms of diabetes. In addition, other research has determined that it may reverse hair loss completely and stop the graying of hair. However, additional hair loss can also be a side effect, so more studies are necessary before strong conclusions can be drawn.

Biotin intake can range from 30 to 1,000 micrograms per day, and supplements range in their dosages due to their availability in tablets, capsules, and lozenges. Biotin is also found in some multivitamin products in addition to single ingredient pills. Pregnant women and nursing mothers should normally refrain from supplemental intake of biotin unless prescribed by a physician in small doses of 30 or 35 micrograms per day.