Biotin, sometimes called Vitamin H or Vitamin B7, is the least popular of all the members of the vitamin B complex. However, Biotin plays an essential part in the metabolism of energy just like the other more well-known B vitamins. Biotin supports several enzymes in the metabolism of carbohydrates, fats, and proteins. It also plays a vital role in the synthesis of glycogen, converting sugar into useable energy. The roles of Biotin in these metabolic pathways supports the production of energy more efficiently.

Skin-related problems are most common with a deficiency of biotin. Biotin participates in the synthesis of fats and fat production is important in skin cells since they serve as a selective barrier to the outside environment. For this reason, biotin is beneficial in maintaining the health of the skin, nails, and hair. The most common symptoms of biotin deficiency that is related to skin are dermatitis, hair loss, and dryness around eyes, nose and mouth.

Biotin also supports the nervous system through the useable energy converted from glucose and fat metabolism in the nervous system. Another benefit of biotin in the body is it aids in the maintenance and formation of muscle tissues and bone marrow. Symptoms of biotin deficiency that is related to the nervous system and muscle tissues are seizures, muscle cramps, pain related to exertion, fatigue, numbness of extremities, muscle coordination problems, and absence of good muscle tone.

There are a lot of foods that are rich in biotin so deficiency in biotin is rare. Additionally, the biotin requirement in the body is relatively small with only a daily adequate intake (AI) of 30 micrograms/day in adults 19 years and older Excellent sources include egg yolks, spinach, cauliflower, poultry, walnuts, fish, cabbage, onions, cucumber, broccoli, chard, tomatoes and romaine lettuce.

There is no known significant toxicity related to high levels of biotin in the body because excess biotin is excreted through urine. Nonetheless, it is recommended for biotin to be consumed through natural food sources and avoid supplements to prevent possible toxicity.

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