Biotin

Other name(s):

vitamin H (archaic), coenzyme R, d-biotin, hexahydro-2-oxo-1H-thienol[3,4-d]-imidazole-4-pentatonoic acid

General description

Biotin is a B vitamin. It’s water-soluble. It’s easily absorbed when you take it by mouth. It’s found in a variety of foods. It’s also made by bacteria inside the large intestine. Biotin deficiency is rare. Like the other B vitamins, biotin helps your body make energy.

Biotin works with carboxylase enzymes, ATP, and magnesium to use carbon dioxide to help make fatty acids. Biotin also helps make proteins and purines. Biotin helps your body break down carbohydrates and the amino acid tryptophan.

Medically valid uses

Biotin is the treatment for some genetic conditions caused by lack of certain enzymes. These include:

Biotinidase deficiency
Propionic acidemia
Holocarboxylase synthetase deficiency

These conditions can cause neurological damage and abnormal skin conditions. They happen often enough that healthcare providers may start testing for them at birth.

Unsubstantiated claims

There may be benefits that have not yet been proven through research.

Biotin may help treat hair loss (alopecia). It may also treat skin issues. These can include acne, seborrhea, and eczema.

Recommended intake

Biotin is measured in micrograms (mcg). AI is the Adequate Intake.

Group	AI
Infants (0–6 months)	5 mcg
Infants (7–12 months)	6 mcg
Children (1–3 years)	8 mcg
Children (4–8 years)	12 mcg
Children (9–13 years)	20 mcg
Children (14–18 years)	25 mcg
Adults (19 years and older)	30 mcg
Pregnant women	30 mcg
Breastfeeding women	35 mcg

Food source	Nutrient content
Beef liver, cooked, 3 ounces	30.8 mcg
Egg, whole, cooked	10 mcg
Salmon, pink, canned in water, 3 ounces	5 mcg
Pork chop, cooked, 3 ounces	3.8 mcg
Hamburger patty, cooked, 3 ounces	3.8 mcg
Sunflower seeds, roasted, ¼ cup	2.6 mcg
Sweet potato, cooked, ½ cup	2.4 mcg
Almonds, roasted, ¼ cup	1.5 mcg
Spinach, boiled, ½ cup	0.5 mcg
Milk, 2%, 1 cup	0.3 mcg

Biotin is stable at room temperature. It doesn’t need to be refrigerated. It isn’t destroyed by cooking.

Biotin deficiency can be caused by:

Eating a lot of raw egg whites (more than 6 per day), as egg whites contain a protein (avidin) that blocks the absorption of biotin
A weakened immune system
Cirrhosis of the liver
The genetic condition phenylketonuria (PKU)
Taking seizure medicines (anticonvulsants), such as carbamazepine and phenytoin.
Chronic alcohol use
Certain rare genetic disorders