Biotin, also known as vitamin B7, is an essential nutrient that is naturally present in some foods and available as a dietary supplement. It is a water-soluble vitamin that plays a vital role in assisting enzymes to break down fats, carbohydrates, and proteins in food. Biotin is found in foods like eggs, milk, and bananas, and a deficiency of biotin can cause thinning of the hair and a rash on the face. Biotin is also important for normal embryonic growth, making it a critical nutrient during pregnancy.
Here are some key points about biotin:
- Biotin is necessary for the formation of fatty acids and glucose, which are used as fuels by the body.
- Biotin is important for the metabolism of carbohydrates, fats, and amino acids, the building blocks of protein.
- Biotin is often recommended for strengthening hair and nails, and its found in many cosmetic products for hair and skin.
- There isn't a good test for detecting low biotin levels, so it's usually identified by its symptoms, which include thinning hair and a red scaly rash around the eyes, nose, and mouth.
- An Adequate Intake (AI) level exists for biotin, which is assumed to ensure nutritional adequacy. The AI for biotin for men and women 19 years and older and for pregnant women is 30 micrograms daily. Lactating women need 35 micrograms daily.
