Additionally, biotin is an important factor in the creation of fats, specifically for adequate fat production in the body. Even though biotin is responsible for the production of fat, it is not stored in the fatty tissues. In fact, biotin is a water-soluble vitamin, nontoxic, and excreted from the body.
Currently, there is no a recommended daily amount (RDA) for biotin “because there is not enough evidence to suggest a daily amount needed by most healthy people.”1 However, an adequate intake level does exist: for men and women 19 years and older and for pregnant women is 30 micrograms daily. Lactating women need 35 micrograms daily.
Association with Hair, Skin and Nails
Biotin is often promoted to strengthen hair and nails and it is a well-established nutrient in the beauty space. In fact, nearly half (46%) of all global launches with biotin in the product description were launched in the beauty industry since 2015. One in five were in beverages with nearly 10% in food and the remaining in pet.2 However, although most commonly associated with beauty, there is a lack of clinical evidence in the area to reach a conclusive determination on this benefit with supplementation specifically.3
Biotin’s association to skin health is due to its work with the other B vitamins to promote skin health. The skin demands fatty acids for adequate moisture and protection. Thus, a biotin deficiency causes the skin to become extremely dry and can also lead to brittle nails and thinning hair, hence the association.4
Biotin plays a role in carbohydrate metabolism, thus some scientists automatically think that biotin based foods help stabilize blood sugar levels. It has been proposed that low biotin levels causes an impairment in the hormone insulin. However, the evidence of biotin’s role in blood sugar regulation is limited. Some research has been conducted on the supplementation of biotin with potential to “improve glycemic control.”5 To date, there is limited evidence that biotin alone can have a benefit in blood sugars.
Sources of Biotin
The requirement of biotin is minimal because the gut can actually recycle and synthesize the vitamin. Biotin is available in the food and supplement form.