A biotin deficiency is rare, though pregnancy, breastfeeding, and a few other factors can increase the risk. People can ensure that they have a sufficient biotin intake by consuming foods rich in the vitamin. Some examples include liver, eggs, avocados, nuts, and seeds.
Biotin deficiency is reversible. People with BTD will be prescribed biotin supplements, which will stop the symptoms, but they will usually need to take the supplements long-term. The FDA does not monitor supplements as closely as they monitor food and drugs so a person should choose from a reputable source.
Some fruits, vegetables, dairy products, and whole grains contain biotin. Eggs and some organ meats are good sources of biotin; many nuts, seeds, seafood, and lean meats contain biotin.
A high dose of biotin supplement will take 3-5 days to treat the symptoms of biotinidase deficiency, and will most likely disappear in 3-5 months.
Sources of Biotin
Other foods that contain this vitamin are whole meal bread, salmon, pork, sardines, mushroom and cauliflower. Fruits that contain biotin include avocados, bananas and raspberries. In general, a healthy varied diet provides the body with sufficient amounts of biotin.
These include hair loss (alopecia) and periorificial dermatitis; scaly, red rash around the orifices, i.e., eyes, nose, and mouth (also called “biotin-deficient face”). The rash is similar to that of zinc deficiency. Patients may also develop conjunctivitis and skin infections.
With early detection and biotin therapy, many of the symptoms and signs of biotin deficiency are reversible. However, if left untreated, vision problems, hearing loss, and developmental delay can occur and these are usually irreversible.
Egg white contains a protein called avidin, which binds to biotin extremely tightly, though not via a covalent linkage. The physiological function of the avidin in egg white is not clear. The protein tightly binds the biotin released during the digestion of dietary protein and prevents its absorption.
There are reports that excessive biotin supplementation can lead to insomnia. Since biotin supplements are needed to metabolize fats and carbohydrates and turn these into energy, excessive intake of biotin during nighttime might lead to a surge of energy. This surge of energy may make it difficult for you to sleep.
Biotinidase deficiency is an inherited disorder in which the body is unable to recycle the vitamin biotin. If this condition is not recognized and treated, its signs and symptoms typically appear within the first few months of life, although it can also become apparent later in childhood.
Excess in the body is rare, and since biotin is a water-soluble vitamin, it is excreted in the urine when in excess. Signs and symptoms of biotin overdose may include and are not limited to insomnia, excessive thirst, and urination.
People who are allergic to vitamin B12 are commonly allergic to biotin, as well. An allergic reaction to biotin will often include nausea, a rash, or swelling of the throat and face.
Vitamin B12 depends on an adequate supply of biotin; part of B12's effect can only take place if the supply of biotin is ensured. In conclusion, during high-dose initial therapy following deficiency and if the biotin supply is in doubt, it is advisable to take additional biotin.
So what foods are rich in biotin? Raspberries, blueberries, and blackberries, are all high in biotin. Not to mention, they're usually loaded with antioxidants for healthy, glowing skin. So if you have a sweet tooth, have a hand full of berries instead of a candy bar.
One serving of banana contains 0.2 micrograms of biotin. Apart from being a source of biotin, bananas are also essential sources of vitamin C, vitamin B6 and minerals such as magnesium, potassium and manganese.
They also provide complex carbohydrates, plenty of fiber, prebiotics, and iron. Peanuts and soybeans contain the most biotin among this group. For example, a one-ounce (28-gram) serving of roasted peanuts contains nearly 5 mcg of biotin, which is 17% of the recommended daily value.
Liver and other meats
Including liver in the diet can boost a person's biotin intake. A 3-ounce serving of cooked beef liver contains about 31 micrograms (mcg) of biotin. Other organ meats, such as kidney, are also good sources. Different types of meat contain less biotin, but they are still relatively good sources.
Both male and female adults need 30 micrograms of biotin each day. If you're breastfeeding, that number jumps to 35 micrograms daily. Because one large whole egg is rich in the vitamin, you can meet your daily needs just by eating two to three eggs.