Biotin is a water-soluble vitamin and is often mentioned when referring to B vitamins, as it is part of the B-complex group. While biotin is excreted from your body through urination and sweat, your body only needs a small amount each day to prevent a biotin deficiency. MayoClinic.com recommends that adults consume 30 to 100 micrograms per day.
Function
Biotin helps your body metabolize amino acids, fats and carbohydrates. It helps strengthens hair and fingernails, which is why numerous beauty products contain biotin. Certain shampoos, especially infant shampoos, may contain biotin to combat seborrheic dermatitis. Biotin is also crucial for normal embryonic growth during pregnancy.
Where It's Found
Biotin is found in liver, salmon, sardines, nuts, cauliflower, cooked egg yolks, bananas, whole grains, carrots, cereals and legumes. It's important that you thoroughly cook an egg to avoid salmonella and because raw egg whites can interfere with biotin absorption. Food-processing techniques can destroy biotin; process your foods as little as possible when preparing meals.
Other Sources
If your diet lacks foods that are rich in biotin, you can still get your daily dose of biotin by taking a supplement. Biotin is available as a supplement and it can also be found in multivitamins and vitamin B-complex blends. Before you take any type of supplement, consult with your health care practitioner. It may be necessary to take a biotin supplement for certain conditions such as surgical removal of the stomach, seborrheic dermatitis in infants or if you have a genetic disorder that leaves you predisposed to developing a biotin deficiency.
Biotin Deficiency
Since biotin is found in a variety of foods, it's rare that you would develop a biotin deficiency. Symptoms of a biotin deficiency include cheilitis, a condition in which the corners of your mouth begin to crack. You can also experience dry eyes, loss of appetite, hair loss, dry or scaly skin, fatigue, insomnia and depression. A biotin deficiency can also cause a skin rash, heart problems and high blood levels of cholesterol.
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