Biotin is an essential nutrient that is found in small amounts in animal and plant tissue. Biotin is partially synthesized by the friendly intestinal bacteria, therefore we are not totally dependent upon dietary sources to ensure us of an adequate supply of this vitamin.
Natural sources include egg yolks, liver, brewer’s yeast, whole grains, whole soy products, unpolished rice, brown rice, most legumes (especially beans and peas), lentils, bean sprouts, raw unadulterated honey, bee pollen, propolis and royal jelly.
If dietary biotin intake is not sufficient, a daily multiple supplement will generally provide an intake of at least 30mcg of biotin per day (which covers the RDA for most people). Biotin is not known to be toxic. Toxicity has not been reported with daily oral doses of up to 200mg used to treat hereditary disorders of biotin metabolism and deficiency.
Vitamin Biotin can help with the following
Onychoschizia
In a controlled trial using 2.5mg of biotin per day, women with brittle nails, who had their nail thickness measured before and at 6 to 15 months afterwards, found their nail thickness increased by 25%.
Key
| Likely to help |
| Highly recommended |
Glossary
Biotin
An essential coenzyme that assists in the making of fatty acids and in the burning of carbohydrates and fats for body heat and energy. It is also essential for function of red blood cells and hemoglobin synthesis.
Fatty Acids
Chemical chains of carbon, hydrogen, and oxygen atoms that are part of a fat (lipid) and are the major component of triglycerides. Depending on the number and arrangement of these atoms, fatty acids are classified as either saturated, polyunsaturated, or monounsaturated. They are nutritional substances found in nature which include cholesterol, prostaglandins, and stearic, palmitic, linoleic, linolenic, eicosapentanoic (EPA), and decohexanoic acids. Important nutritional lipids include lecithin, choline, gamma-linoleic acid, and inositol.
Carbohydrates
The sugars and starches in food. Sugars are called simple carbohydrates and found in such foods as fruit and table sugar. Complex carbohydrates are composed of large numbers of sugar molecules joined together, and are found in grains, legumes, and vegetables like potatoes, squash, and corn.
Bacteria
Microscopic germs. Some bacteria are "harmful" and can cause disease, while other "friendly" bacteria protect the body from harmful invading organisms.
Yeast
A single-cell organism that may cause infection in the mouth, vagina, gastrointestinal tract, and any or all bodily parts. Common yeast infections include candidiasis and thrush.
Microgram
(mcg): 1/1,000 of a milligram in weight.
RDA
Recommended Daily Allowance of vitamins or other nutrients as determined by the FDA. U.S. RDAs are more widely used than RDAs, and focus on 3 age groups: Infants of 0-12 months; Children of 1-4 years; Adults and children of more than 4 years.
Milligram
(mg): 1/1,000 of a gram by weight.
Metabolism
The chemical processes of living cells in which energy is produced in order to replace and repair tissues and maintain a healthy body. Responsible for the production of energy, biosynthesis of important substances, and degradation of various compounds.