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Biotin aids in the utilization of protein, folic acid, pantothenic acid, and Vitamin B-12, and promotes healthy hair. A deficiency of biotin may lead to extreme exhaustion, drowsiness, muscle pain, loss of appetite, depression, and/or grayish skin color.
Biotin and pantothenic acid are water-soluble vitamins, which means that they cannot be stored by the body and must be replenished every day. They are used for the breakdown and utilization by the body of food and are part of the B vitamin complex.
Biotin is a B-vitamin which assists in metabolism of fats, carbohydrates and protein. Food sources are egg yolk, peanuts, beef liver, milk (10 mcg/cup), cereals, almonds and Brewer’s yeast (which is a popular source for a number of B-vitamin supplements). Biotin functions as a critical component of several enzymes (where it functions as a coenzyme) involved in energy metabolism (such as pyruvate carboxylase). In the intestines, bacteria produce a small amount of Biotin, which may be absorbed and contribute to daily needs.
Like other B-vitamins, Biotin participates in a wide variety of enzymatic reactions (as a cofactor). The primary role of Biotin is in the metabolism of fats, proteins and carbohydrates. As such, many claims can be made for Biotin simply based on its role as a cofactor. The major benefit of Biotin as a dietary supplement, however, is in strengthening hair and nails. In this role, Biotin helps form and maintain chemical structures known as "crosslinks" within the main protein found in hair and nails (keratin). Maintenance of these crosslinks helps to promote hair and nail strength.
Although Biotin recommendations are only in the range of 30-100 mcg/day, higher intakes have been recommended for reducing blood sugar levels in diabetics (5-15 mg/d). For nail and hair strength, daily intakes of 1-3 mg/d are linked to thicker/stronger fingernails in a number of early clinical studies (mostly from 1950-1970).
Like other water soluble B-vitamins, excess Biotin is excreted in the urine and virtually no toxicity is expected.
