Biotin is a water-soluble vitamin that is essential for many body processes that manufacture and break down fats, protein, and carbohydrates.  It is necessary for the metabolism of glucose and formation of certain fatty acids.  What is neat about biotin is that the body is able to recycle much of the vitamin it has already used.

What’s an adequate amount of biotin?
An adequate amount of biotin is 30 micrograms per day.

What can I do to get my biotin recommendations in daily?
Adding biotin-rich foods into one’s diet is the easiest way to reach the daily recommendations.  Biotin is found in a variety of foods, but most high in the following sources:

• Chicken livers
• Egg yolks
• Nuts
• Legumes
• Whole grains and cereals
• Cauliflower
• Bananas
• Mushrooms

Be aware that raw egg whites, however, contain a protein called avidin that prevents the absorption of biotin in the body.  To aid in reaching biotin recommendations, consider consuming a biotin supplement or multivitamin.

Are there any symptoms of a biotin deficiency?
When an individual is consistently not consuming the recommended amounts of biotin, the individual might experience hair loss, dermatitis, depression, anorexia, or muscle pain.  Longer periods of deficiencies may even include elevated blood cholesterol, loss of appetite, anemia, or enlargement of liver.

What are some benefits from adequate biotin consumption?
Proper biotin consumption may minimize zinc deficiency symptoms and play a role in gene expression.  It also promotes hair and nail growth as well as aids in regulating blood sugar.