Metabolic and Immune Health
BIOTIN 101: An Independent Review of Vitamin H
Biotin plays a significant role in the metabolic and immune systems
Purpose of the Article
I write about essential molecules affecting our physical and mental health. The primary reason for my focus is addressing nutritional deficiencies to maintain a healthy body and mind.
Biotin is one of those essential molecules for the body to function.
This article aims to raise awareness of biotin’s function, the impact of deficiency, and practical ways to get an adequate amount from food or supplementation.
Micronutrients like minerals and vitamins are required for the body to function. We need them in an adequate amount. Too little or too many nutrients can cause various health issues.
Deficiencies of micronutrients adversely affect critical health functions. Conversely, excessive amounts of some nutrients can be toxic and cause side effects.
The Key Functions and Benefits of Biotin
Biotin is an important vitamin for health. It is known as Vitamin H.
As documented in this review paper published in the Canadian Journal of Physiology and Pharmacology, biotin plays a critical role in cellular metabolic pathways.
The critical metabolic components are gluconeogenesis, synthesizing fatty acids, and metabolizing BCAAs (Branch-Chained Amino Acids).
In simple terms, biotin as a micronutrient affects the metabolism of three macronutrients: carbohydrates, fats, and proteins.
I introduced the importance of gluconeogenesis in several articles related to metabolic health, especially within the visceral fat loss context.
To summarize, the gluconeogenesis process creates necessary blood sugar from amino acids when the body has no food. Blood sugar is essential for organs like the heart and brain to function. Thus, the body has a built-in system to create vital energy.
So, when we are fasting, the body can turn proteins into sugar in a controlled way. I see the gluconeogenesis process secret to fat loss, as it is part of my lifestyle to make my body and brain healthy.
Our ancestors survived famines with the help of gluconeogenesis. I have been on zero-carb diets with one meal a day for decades, with the well-functioning gluconeogenesis allowing me to stay in ketosis.
I am adamant about ketosis for two reasons: to reduce the risks of neurodegenerative disorders like dementia and prevent metabolic disorders such as insulin resistance, type II diabetes, fatty liver disease, heart disease, or cancers.
As far as fat metabolism is concerned, the body needs to synthesize fatty acids from acetyl-CoA and NADPH.
Brain-chained amino acids are critical for building and maintaining muscles in terms of protein synthesis.
Biotin is considered a therapeutic agent by pharmacologists due to its effects on the metabolic pathway and its impact on the immune system,
In addition, some studies and anecdotes indicate the benefits of biotin for reducing acne, treating eczema, and preventing hair loss. However, the findings are nonconclusive so far.
From my experience, since I increased my biotin intake from food, especially egg yolks and beef liver, my hair remained intact as I got older. Paradoxically, when I consumed less biotin-including foods in my younger years, I lost more hair.
When I was on high-carb diets and consumed less biotin, I used to have acne on my face and back. After starting a keto-carnivore diet rich in biotin, I never experienced acne or other skin disorders.
There might, of course, be other nutrients affecting my hair loss and preventing acne, but I see a clear pattern based on indicative studies and anecdotes.
Impact and Implications of Biotin Deficiency
As biotin plays a known role in the process of glucose, fat, and protein metabolism, its deficiency might adversely affect these critical processes and causes metabolic and immunological issues.
Metabolic issues revolve around energy for cells. And immunological problems are associated with inflammatory disorders.
Energy is essential for the body to survive. Interrupted energy creation can significantly affect our physical and mental health.
Chronic inflammation is the root cause of many ailments, as I mentioned in my previous articles.
Because of these two reasons, in my opinion, we need to take biotin deficiency seriously. However, deficiency is rare.
Unless underlying health conditions such as genetic defects or surgical removal of the stomach, fixing biotin deficiency is easy with food and supplementation with guidance from qualified healthcare professionals.
Even though biotin deficiency is rare, as informed by NIH (National Institute of Health), “if not treated, biotinidase deficiency can produce neurological and cutaneous symptoms, and profound biotinidase deficiency can lead to coma or death.”
Even though it is a crucial vitamin, there is no established RDA (Recommended Dietary Allowance) or RNI (Reference Nutrient Intake).
However generic recommendation as documented by Mayo Clinic is:
Birth to three years of age: 10 to 20 mcg
Four to six years of age: 25 mcg
Seven to ten years of age: 30 mcg
Adolescents and adults: 30 to 100 mcg
NIH (National Institute of Health) provides a more granular breakdown for Adequate Intakes (AIs) for biotin.
Purchasing biotin over the counter in many countries is available. In Australian health shops, many brands include 100 mcg considered safe for the public. As you might know, Australia is one of the strictest countries for controlling therapeutic goods handled by TGA.
Interestingly, FDA does not require food labels to list biotin content unless biotin has been added to the food.
Risk Groups for Deficiency
In addition to genetic and stomach removal conditions, two influential groups might have a biotin deficiency, according to medical literature.
The first group is those who consume excessive alcohol. I also wrote an article on the side effects of excessive alcohol on Vitamin B1 deficiency, causing Karsokoff Syndrome, which is a dementia type.
As documented in a paper published in the American Journal of Physiology, “chronic alcohol exposure can inhibit the absorption of biotin.”
As mentioned in The Vitamins: Fundamental Aspects in Nutrition and Health, “Plasma biotin concentrations are low in 15% of people with chronic alcoholism.”
The second group is pregnant and breastfeeding women. According to NIH Professional Fact Sheet:
“At least a third of pregnant women develop marginal biotin deficiency in spite of normal biotin intakes; plasma and breastmilk concentrations of biotin decrease in lactating women, even when their dietary biotin intakes exceed the adequate intake.”
Foods Including Biotin
The good news is that we can obtain biotin from animal and plant-based sources.
However, animal sources include it in more than plant ones.
In my experience, no food can beat beef liver for biotin content similar to Vitamin B and other critical nutrients. Therefore, despite its poor reputation, my favorite food in my diet is beef liver giving me almost every nutrient my body needs.
Before eating liver, my biotin source was egg yolks, as I explained in this article titled I Don’t Eat Eggs Anymore, But I Still Adore Them.
From plant foods, the best sources are sunflower seeds and almonds. I used to love nuts when I was on plant-based diets and sometimes overconsumed them due to their taste which caused me weight gain.
Here is the list of foods, including biotin, as documented by NIH.
Supplementation Guidance
As mentioned before, biotin is available over the counter as a safe vitamin of around 100 mcg tablets.
The good news is the Institute of Medicine’s Food and Nutrition Board couldn’t find evidence in humans that biotin is toxic at high intakes.
However, we must be careful that biotin affects the blood tests giving false results. The results can be clinically significant, falsely high, or falsely low, as documented by FDA.
Therefore, pathologists advise stopping biotin supplementation before certain blood tests, such as thyroid function tests.
Biotin also interacts with anticonvulsants such as carbamazepine, as documented in this source. Thus, patients treated with anticonvulsants need advice and support from qualified healthcare professionals before using biotin as a supplement.
Conclusions and Takeaways
As biotin plays a significant role in metabolism and immunity, we need this vitamin in an adequate amount to support our body.
The preferred method is getting biotin from nutrient-dense foods.
Even though deficiency is rare, the ramifications are profound. Therefore, the deficiency must be treated with help from qualified healthcare professionals.
People using excessive alcohol and pregnant or breastfeeding women need to get checked as they are two known groups affected by biotin deficiency.
Even though biotin supplementation of around 100 mcg looks safe, as it changes the blood test, we need to take it into consideration.
In addition, biotin supplementation might affect some medications. Thus, we must obtain advice and support from qualified healthcare professionals if we are treated for some drugs like carbamazepine.
Biotin supplementation for adults around 100 mcg is considered safe. Hence, it is available without a prescription.
However, my understanding from the literature is that if we get enough from food, supplementation might not be necessary for healthy individuals.
Thank you for reading my perspectives. I wish you a healthy and happy life.
As a new reader, please check my holistic health and well-being stories reflecting my reviews, observations, and decades of experiments optimizing my hormones and neurotransmitters. I write about health as it matters. I believe health is all about homeostasis.
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I also wrote about valuable nutrients. Here are the links for easy access:
Lutein/Zeaxanthin, Phosphatidylserine, Boron, Urolithin, taurine, citrulline malate, biotin, lithium orotate, alpha-lipoic acid, n-acetyl-cysteine, acetyl-l-carnitine, CoQ10, PQQ, NADH, TMG, creatine, choline, digestive enzymes, magnesium, zinc, hydrolyzed collagen, nootropics, pure nicotine, activated charcoal, Vitamin B12, Vitamin B1, Vitamin D, Vitamin K2, Omega-3 Fatty Acids, N-Acetyl L-Tyrosine, and other nutrients.
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