The forgettable vitamin: Biotin

Biotin is a coenzyme (coenzyme R) and a B vitamin (vitamin B7). It is also known as vitamin H. It is necessary for cell growth, production of fatty acids and metabolism of fats and amino acids. It supports health of skin, nerves and digestive tracts.
Biotin is helpful in maintaining a steady blood sugar level. It was shown to stimulate the secretion of insulin from pancreas, decrease insulin resistance and helps to treat some types of nerve pathology such as peripheral neuropathy that can result from diabetes. It can also be combined with chromium to improve blood sugar. Long term use of anti-seizures drugs such as carbamzepine and phenytoin can reduce blood level of biotin.
High doses of biotin may play a role in stopping and reversing progression in progressive multiple sclerosis.
Biotin is necessary to build healthy fats in the skin. These fats keep the skin flexible and moist and when they are gone, the skin becomes flaky and irritated which then cause rash.
It also helps strengthen brittle nails and hair. Biotin is a valuable tool in hair growth because is vital to cell proliferation. When they are ingested, they react with cell enzymes and plays a vital role in producing amino acids which are the building blocks of protein. Vitamin A and B6 are also beneficial for hair growth.
Deficiency is extremely rare due to its wide distribution in foods and the ability to synthesize biotin in the gut. Deficiency symptoms include alopecia (hair loss), hallucination, dermatitis, conjunctivitis, depression, numbness and tingling of the extremities and lethargy.
Mild biotin deficiency is often seen during pregnancy and poses a risk for abnormal development of the foetus such as cleft plate. Taking multivitamin with atleast 30mcg of biotin per day in addition to folic acid to decrease the risk of deficiency is required.
Biotin can be gotten in foods naturally. Peanuts and tomatoes are excellent sources of biotin. Other sources are yoghurt, walnuts, carrots,onions,eggs, almonds, oats, sweet potatoes, leafy green vegetables,banana, cucumber, strawberries, liver and water melon.
Recommended daily dosage:
0-6months – 5mcg
6-12months – 6mcg
1-3years – 8mcg
4-8years – 12mcg
9-13years – 20mcg
14-18years – 25mcg
19years and above – 30mcg
Pregnant women - - 30mcg
Lactating women – 35mcg
Stay healthy with biotin!!!