Vitamin H (Biotin): Functions, Needs and Deficiency
Vitamin H, also known as biotin or vitamin B7, is a water-soluble B vitamin that plays a key role in energy metabolism and supports healthy skin, hair, and nails.
Things worth knowing about "Vitamin H"
Vitamin H, also known as biotin or vitamin B7, is a water-soluble B vitamin that plays a key role in energy metabolism and supports healthy skin, hair, and nails.
What is Vitamin H?
Vitamin H, more commonly known as biotin or vitamin B7, is a water-soluble vitamin belonging to the B vitamin family. The name derives from the German word Haut, meaning skin, reflecting its importance for skin health. Biotin functions as a coenzyme in the body and is involved in numerous metabolic processes.
Biological Functions
Vitamin H plays a wide range of roles in the body:
- Energy metabolism: Biotin is involved in the metabolism of carbohydrates, fats, and proteins, helping convert food into usable energy.
- Fatty acid synthesis: It plays a key role in the production of new fatty acids.
- Gluconeogenesis: Biotin supports the body in producing glucose from non-sugar precursors.
- Gene expression: Vitamin H is involved in regulating gene expression.
- Skin, hair, and nails: Biotin contributes to the maintenance of normal skin and supports the strength of hair and nails.
Dietary Sources
Vitamin H is found in a wide variety of foods. Particularly good sources include:
- Organ meats, especially beef liver and kidney
- Eggs (particularly egg yolk)
- Legumes such as soybeans and lentils
- Nuts and seeds, e.g., peanuts, almonds, and sunflower seeds
- Whole grain products
- Mushrooms
- Salmon and sardines
In addition, the gut microbiome can synthesize small amounts of biotin.
Recommended Daily Intake
According to the European Food Safety Authority (EFSA), the adequate intake for adults is 40 micrograms (µg) per day. Requirements may be slightly higher during pregnancy and breastfeeding. The National Institutes of Health (NIH) in the United States recommends 30 µg per day for adults.
Deficiency
Vitamin H deficiency is rare in Western countries due to its widespread presence in food. However, certain groups are at increased risk:
- Individuals who regularly consume large amounts of raw egg white (avidin in raw egg white binds biotin and prevents its absorption)
- People with biotinidase deficiency (a genetic disorder)
- Long-term users of certain antiepileptic medications
- Individuals with chronic inflammatory bowel disease
- Pregnant women (increased requirement)
Common symptoms of deficiency include:
- Hair loss and brittle nails
- Skin rashes, particularly around the face
- Fatigue and exhaustion
- Neurological symptoms such as numbness or depression
- Muscle pain
Toxicity and Overdose
Since Vitamin H is water-soluble, any excess is typically excreted through urine. No toxic effects from high supplemental intake have been reported. However, very high doses of biotin (above 10,000 µg/day) can interfere with certain laboratory test results, particularly thyroid hormone levels and cardiac markers such as troponin. It is therefore advisable to inform a healthcare provider about high-dose biotin supplementation before any blood tests.
Interactions
Vitamin H may interact with the following substances:
- Avidin (found in raw egg white): Binds biotin and prevents its intestinal absorption.
- Antiepileptic drugs (e.g., carbamazepine, phenytoin): Can lower blood biotin levels.
- Pantothenic acid (Vitamin B5): High doses may competitively inhibit biotin absorption.
- Antibiotics: Can alter gut flora, potentially reducing the body's own biotin synthesis.
Supplementation
Biotin supplements are widely available and frequently marketed for hair growth, nail health, and skin condition. While biotin is clearly effective in cases of confirmed deficiency, scientific evidence for benefits in healthy individuals with adequate intake remains limited. Consultation with a healthcare professional is recommended before starting high-dose supplementation.
References
- European Food Safety Authority (EFSA): Dietary Reference Values for Biotin. EFSA Journal 2014;12(2):3580. doi:10.2903/j.efsa.2014.3580
- National Institutes of Health (NIH), Office of Dietary Supplements: Biotin – Fact Sheet for Health Professionals (2023). Available at: ods.od.nih.gov
- Mock DM: Biotin: From Nutrition to Therapeutics. Journal of Nutrition, 2017;147(8):1487-1492. doi:10.3945/jn.116.238956
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