Biotin

🌼 What is Biotin?

Biotin (Vitamin B7) supports energy, hair, and nerve health. Found in eggs, nuts, and grains, it’s usually well-tolerated, but some may develop sensitivity or symptoms from high intake.

🤔 Why Do I Have a Deficiency in Biotin?

You might have a biotin deficiency due to several reasons, including:

Low dietary intake – Not eating enough biotin-rich foods like eggs, nuts, or whole grains.
Gut imbalances – Poor gut health can reduce biotin production by gut bacteria.
Long-term antibiotic use – This can wipe out biotin-producing gut microbes.
High raw egg consumption – Raw egg whites contain avidin, which binds to biotin and prevents absorption.
Certain medications – Some medications, like anticonvulsants, can interfere with biotin absorption.
Genetic factors – Rare metabolic disorders can impair biotin recycling or use.
Alcoholism – Can reduce absorption and increase loss of biotin from the body.

🛠️ What Can I Do About It?

🥚 Eat more biotin-rich foods – Eggs (cooked), nuts, seeds, sweet potatoes, and whole grains are great sources.
🧬 Support gut health – Improve digestion and balance your microbiome to boost natural biotin production.
🧼 Avoid raw egg whites – They block biotin absorption due to a protein called avidin.
💊 Consider a biotin supplement – Especially if your diet is lacking or you have absorption issues.
🔄 Check other nutrient levels – Nutrients like zinc and B vitamins help biotin work effectively.
💧 Hydrate and support detox pathways – To help your body use and clear nutrients properly.

💊 Which Supplements Can Help with a Biotin Deficiency?

Vitamin C – Supports detoxification and reduces oxidative stress from excess biotin.
Quercetin – Helps balance immune responses and histamine metabolism.
NAC (N-Acetyl Cysteine) – Aids in detoxifying excess biotin through liver support.
Magnesium & Zinc – Promotes metabolic balance and reduces skin-related reactions.
Probiotics – Enhances gut microbiome health for natural biotin regulation.

🌟 Why Might I be Deficient in Biotin but Not Other B Vitamins?

You might be deficient in biotin but not other B vitamins due to reasons that are unique to how biotin is absorbed, used, or blocked in the body:

Raw egg whites – Contain avidin, which specifically binds to biotin and prevents absorption.
Gut microbiome imbalance – Biotin is made by gut bacteria, and dysbiosis may reduce its natural production.
Genetic variations – Certain genes affect biotin transport and metabolism, not impacting other B vitamins.
Medication interference – Some meds (like antibiotics or anti-seizure drugs) can reduce biotin but leave others unaffected.
Diet limitations – You might eat foods rich in other B vitamins but low in biotin-rich sources.
Alcohol use – Alcohol can impair biotin absorption more than other B vitamins in some people.

🍽️ Foods to Avoid with a Biotin Deficiency

Raw egg whites – Contain avidin, which binds to biotin and blocks its absorption
Highly processed foods – Often low in nutrients and can interfere with biotin metabolism
Sugary snacks and drinks – May disrupt gut bacteria that naturally produce biotin
Alcohol – Can impair absorption and increase biotin loss
Excessive egg white protein powders – Especially if undercooked or not pasteurized

🍽️ Foods that Support a Biotin Deficiency

Eggs – Especially the yolk, a great source of biotin
Nuts and seeds – Almonds, sunflower seeds, and walnuts
Whole grains – Oats, barley, and wheat germ
Legumes – Lentils, peanuts, and soybeans
Sweet potatoes – A great plant-based source
Fish – Salmon and sardines
Dairy – Milk, cheese, and yogurt
Bananas – A fruit source of biotin