Biotin | Benifits | Source | Deficiency | Toxicity
Vitamin B7, also known as biotin, is naturally found in some foodstuffs and also available or added in supplements. It plays a very important role in assisting enzymes for breakdown of fat, carbohydrates and proteins in the food. Deficiency of vitamin B7 can lead to scaly rashes around eyes, nose and mouth, thinning of hair and brittle nails.
Benefits:
Biotin is necessary for many functions. Few of them are:
- Metabolise fats, carbohydrates and proteins.
- Crucial role in metabolism, regulation and function of nervous system.
- Improving strength of hair, nails and skin.
- Act as a coenzyme for carboxylase enzyme, which is needed for synthesizing fatty acids and amino acids leucine and valine, and generating glucose.
- Maintaining a healthy pregnancy to avoid foetal abnormalities.
Sources:
Biotin is usually bound to proteins in the food. Fuel sources are beef liver, cooked eggs, salmon, avocado, sweet potato nuts and seeds. Small amounts are also found in fruits and vegetables. The good bacteria in the gut also synthesizes biotin, but it does not meet their dietary requirement.
Required dietary allowance(RDA) :
The RDA of biotin for both men and women is 40 mcg/day. Additional 5mcg/ day for lactating woman to compensate losses through breast milk.
Deficiency: Biotin deficiency is rare because it is widely available in foods and bacteria in the gut also synthesize biotin. But pregnant women, infants with low biotin in breast milk, people with impaired biotin absorption, people who smoke are most likely to be affected with it.
Symptoms of biotin deficiency are hair loss, scaly, red rash around eyes, nose, mouth and genitals, depression, ataxia, impaired immune function, increased risk of bacterial and fungal infection, numbness and tingling in hands and feet.
Toxicity: Since biotin is a water soluble vitamin, it’s toxicity is Rare Through food alone, because the body uses the required amount of biotin and the excess amount is excreted through urine. However, taking overdose of supplementation can lead to insomnia, excessive thirst and urination.
