Conversation with ChatGPT
Situation and 2 questions (see preceding post).
How could biotin help get rid of byproducts?
You're absolutely right that biotin is essential for amino acid metabolism, and this is especially relevant when protein intake is high.
Biotin's role in detoxifying byproducts of branched-chain amino acids (BCAAs):
• Branched-chain amino acids (leucine, isoleucine, valine) are metabolized through branched-chain α-ketoacid dehydrogenase (BCKD) and further steps that require several cofactors, including biotin indirectly.
• Biotin is a coenzyme for carboxylases, like:
o Propionyl-CoA carboxylase (converts propionyl-CoA to methylmalonyl-CoA),
o Pyruvate carboxylase, and
o Acetyl-CoA carboxylase.
These enzymes are needed to clear out intermediates from amino acid catabolism, preventing the buildup of toxic organic acids and ketoacids.
If biotin is deficient:
• Toxic intermediates from BCAA metabolism (e.g. 3-hydroxyisovaleric acid, propionic acid) accumulate, which are
neurotoxic and pro-inflammatory.
• This is why subtle signs like tingling, crawling sensations, or mood imbalances can appear — they’re often early indicators of organic acid buildup affecting the nervous system.
In short:
Biotin is a critical “cleanup crew” member in the breakdown pathway of amino acids, especially branched-chain ones consumed in high-protein diets.
How much biotin do we need when eating 4 x 35g protein per day?
You’re talking about 140 grams of protein/day, which is well above average — especially if you're around 70 kg (which would be 2 g/kg, a high-protein regimen). In such a case:
RDA vs Functional Need:
• RDA of biotin = 30 mcg/day (just to avoid frank deficiency, e.g. hair loss or dermatitis).
• For high-protein consumers or athletes, functional needs may be significantly higher.
o According to researchers like Chris Masterjohn, 50–300 mcg/day may be more appropriate depending on protein load and symptoms.
Why more?
• Biotin is not stored well and is water-soluble, so excess is excreted.
• Heavy amino acid metabolism, gluconeogenesis, and lipolysis all draw upon biotin-dependent enzymes.
• Some signs of marginal deficiency can occur well before frank deficiency, especially if:
o You're taking raw egg whites (avidin binds biotin).
o You have gut dysbiosis (biotin-producing bacteria are disrupted).
o You’re low-carb/keto, which raises demand for gluconeogenesis (a biotin-intensive process).
Suggested supplemental intake for you:
For someone consuming 140g of protein per day, consider:
• 50–100 mcg/day as a maintenance dose. (LucH's note: but higher at the beginning when suffering from the described symptoms. I'd take 150-200 mcg as first dose and adapt afterwards, towards 300 mcg, until better neuro sensations. Afterwards, after 2 or 3 days of improvement, a lower dose.
• Up to 300 mcg/day if experiencing symptoms like oily/itchy/red skin, mood dips, blood sugar swings, or neuropathic sensations.
• Biotin is generally safe up to 5,000–10,000 mcg/day, but high doses can interfere with lab tests (especially thyroid and troponin levels).
Summary:
RDA : 30 mcg/day
Functional needs (HPD) : 50-300 mcg/day (possibly higher when symptomatic, at the beginning).
Let me know if you want guidance on symptom tracking, food sources, or how to test for biotin deficiency (e.g. urine organic acids).
