Vitamins and minerals: what is biotin?

Getting enough vitamins and minerals in your diet? Learn more about biotin and its integral function in the human body.

Biotin comes in two forms, and it is alternately known as vitamin H and Coenzyme R. Biotin is integral to many of the activities of enzymes in the human body. It is necessary for the breakdown of fatty acids in the human body. Biotin is also essential for the breakdown of carbohydrates. It is integral to the conversion process which takes fatty acids and carbohydrates in the body and converts them into energy. This then allows for production of fats and excretion of protein breakdown products.

The dietary sources for biotin are vast and varied. Biotin is available in a large number of foods. Liver and nuts are especially rich in biotin concentrations. Beans and egg yolks are also excellent dietary sources of biotin. Cauliflower is yet another consumable source of biotin for the human body.

Even though it is so important to proper functioning of the human organism, biotin deficiency does occur. Severe biotin deficiency often occurs in individuals who have general ill health. Symptoms of deficiency may include depression and poor appetite. An individual suffering from biotin deficiency may seem lethargic, weak or easily fatigued. Hair loss may result from biotin insufficiency. Additionally in some cases of severe biotin deficiency, eczema occurs. The eczema can appear anywhere on the body but primarily targets the face. Occasionally deficiency will result in a slight swelling or inflammation of the tongue as well.

Recommended intakes of biotin vary, but the common agreement among professionals seems to be between 35-60 micrograms daily, depending on severity of deficiency. Of course, before starting any form of supplementation you should consult your health care practitioner.