Biotin, an essential B vitamin, has many beneficial effects on the body and facilitates good health

Biotin is also commonly known as vitamin H, coenzyme R, and vitamin Bw and is a part of the B vitamin group that helps the body synthesize vitamin C, metabolize proteins, fats and carbohydrates as well as aid the body in using blood sugar or glucose.

Biotin can only be synthesized by bacteria. It has been found that the bacteria in human’s large intestine can make their own biotin. Although it is not certain some studies lead experts to believe that we may be able to absorb the biotin produced by the bacteria in our large intestine. However, it is believed that most biotin must be gotten from our diets.

Biotin benefits include increased vitamin C synthesis, production of energy and metabolism of fat, decreases muscle aches and hair loss, as well as slowing the process of going gray. It has also been found to promote healthy skin by reducing dermatitis and eczema.

Biotin is not stored in the body and must be replenished daily. The recommended daily requirement for adults is 30 micrograms (mcg). This is easily obtained since biotin is found in many food sources including soy products, oatmeal, rice, barley and whole wheat, so there is a very low occurrence of deficiency in adults. Those who are more prone to have biotin deficiency are heavy drinkers, women taking birth control pills and anyone taking sleeping pills. Deficiency has also been found to be linked to eating raw egg whites as well as usage of antibiotics and antiseizure medication over an extended period of time. When deficiency does occur it causes brittle nails, a lack of luster in the hair, hair loss, weight loss (because it suppresses appetite) and muscle pains.

Biotin can be found in numerous products including multivitamins and b-complex vitamins. It can also be taken as an individual supplement and is often called d-biotin.