Biotin – All You Need To Know
Ever felt extremely lethargic and lacking in energy? That may be a direct result of a biotin deficiency that you might be unaware of.
Confused about how biotin deficiency can lead to a lack of energy? That’s because biotin in a vitamin called B7 or H that is converts carbohydrates in to glucose that is used for energy by our body. Apart from that, biotin has also been known to keep your hair, eyes, liver, skin and nervous system healthy as well as being one of the most essential nutrients needed for embryonic growth during pregnancy.
Foods Rich In Biotin
Chances are that you are getting the required amount of biotin daily from the food that you eat. The following foods are said to be rich in biotin:
- Egg yolks
- Nuts and nut butters
- Organ meats, such as kidney or even liver
- Leafy greens
- Legumes, such as peanuts
Recommended Intake Of Biotin
The National Academy of Science’s Institute of Medicine suggests the following daily recommended value of biotin:
- Infants – 5 micrograms
- 7 months to 3 years – 6-8 micrograms
- 4-13 years – 12-20 micrograms
- Adolescents – 25 microgram
- Above 19 years – 30 micrograms
- During pregnancy – 30 milligrams
- While breast feeding – 35 milligrams
Risk Factors For Biotin Deficiency
The following are considered to be strong risk factors and can interfere with the benefits of Biotin (Vitamin B7).
- Alcohol abuse
- Prolonged use of antibiotics
- Intestinal malabsorption issue
- Digestive issues such as celiac disease, leaky gut syndrome or Crohn’s disease
- Eating raw egg whites
Symptoms Of Biotin Deficiency
Although it’s very rare for the body to be deficit in biotin, there may be at times when you many require additional supplements. But how would you know that you are facing this deficiency?
One of the common causes of biotin deficiency is Biotinidase deficiency which is a disorder that is inherited when the body is unable to use biotin leading to the deficiency. Below are the most common symptoms that a baby may experience as a result of biotin deficiency.
- Weak muscles
- Alopecia or hair loss
- Developmental delay
- Lethargy and drowsiness
- Speech problems
- Periods of unconsciousness
- Enlarged liver
- Ataxia or poor coordination
- Hearing loss
- Conjunctivitis or red eye
- Fungal infections
Below are the most common symptoms that an adult may experience as a result of biotin deficiency.
- Hair loss
- Brittle hair
- Irritated and dry skin
- Chronic fatigue
- Nerve damage
- Frequent mood changes
- Feeling of lethargy and lack of energy
- Intestinal tract and digestive issues
- Muscular pain and aches in the body
- Irregular electric activity of the heart
- Paresthesia (tingling and prickling of skin with numbness)
As with all supplements and medications, it’s important that one must only take biotin supplements on the recommendation of a doctor.