What You Need to Know About Biotin
Are you getting enough of the nutrients your body needs?
*What are the best food sources?
*What happens if you don't get enough?
*What happens if you get too much?
*Biotin-rich recipes on Delish
Biotin is a water-soluble B vitamin that helps you transform fat, protein and carbohydrates in your food to energy needed by the body.
The following table lists the recommended intake for healthy people based on current scientific information.
What are the best food sources?
Biotin is found in a wide variety of natural foods. Egg yolk, liver and wheat bran are rich sources. Generally, the more processed a food, the lower its biotin content. Bottom line: To meet your recommended intake, choose whole foods more often.
What happens if you don't get enough?
In people consuming a healthy diet, biotin deficiency is rare. However, deficiencies have been reported in patients on tube feedings or in individuals who consume raw egg whites over a long period of time (e.g., athletes consuming large volumes of raw-egg protein shakes). Symptoms include loss of appetite, nausea, depression, weakness, fatigue, scaly dermatitis and loss of hair.
What happens if you get too much?
Thus far, no ill effects have been reported by humans eating large amounts of biotin. However, studies have not specifically looked at the harmful effects of excess biotin, so stick with the recommended intake level. It will give you all you need.
From www.eatingwell.com with permission. © 2009 Eating Well Inc.
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MSN Health & Fitness does not provide medical or any other health care advice, diagnosis or treatment.
