Biotin (vitamin B7 or vitamin H) does not accumulate in the body. Some biotin is synthesized by the intestinal bacteria, but it is not known how much of this contributes to the body’s total biotin need, so it is essential to get enough biotin from food sources on a regular basis. The sources of this vitamin include liver, kidneys, egg yolk, some vegetables such as soya beans, nuts, spinach, mushrooms and lentils, lean meats, fruit, cereals and bread.
However, your biotin intake may need to be supplemented, especially when the need for this vitamin is greatly increased during pregnancy, or when it is insufficient due to a poor diet.
Biotin is used as an essential cofactor for carboxylase enzymes in various metabolic reactions, and is involved in the synthesis of amino acids and fatty acids. Biotin is also known to help maintain healthy skin and hair.
When the body lacks biotin, the fatty acid metabolism and other metabolic processes are disrupted, leading to increased sebum production, redness, rashes and dandruff. Biotin deficiency has been reported to cause hair thinning and loss. However, when enough of this vitamin was consumed, the condition of the hair improved after one or two months.
