Biotin, Metabolism and Health

Biotin is one of the B-complex vitamins. As with other vitamins in that group, biotin is important in the formation of red blood cells, and it is also important in the metabolism of proteins, carbohydrates and fats.

Biotin is an important nutrient in fitness as it has been shown to allow for the production of energy over prolonged periods of time. It also shows promise in the maintenance of healthy hair and skin, particularly for older men.
 

Food Sources
Cheese, salmon, spinach, mushrooms, broccoli, chicken, nuts and beef liver.

Recommended Dosage
The Reference Daily Intake (RDI) is 300 mcg (micrograms).

Supplements
Biotin is generally supplemented as part of a B-complex vitamin or a multivitamin.  You can also find it as an individual supplement but supplementing it alone is usually not necessary as adequate amounts of it are found in the B-complex vitamin or multivitamin.

It combines well with vitamin B5 and folic acid.

It is important not to take biotin with raw eggs. Raw eggs contain a substance known as avidin, which binds with biotin and prevents it from being absorbed in the body.  However, cooking destroys this substance.

Side Effects & Toxicity
None known.

Symptoms of Deficiency
Symptoms of deficiency include fatigue, appetite loss, hair loss, nausea and vomiting. Deficiencies can also cause a rise in cholesterol level. Fortunately, biotin deficiency is rarely seen.