is one of the most popular vitamins, mainly due to its beneficial
effect on hair, nails and skin quality. This water-soluble vitamin is also important in the
metabolism of carbohydrates,
fats, as well as
utilization of vitamins
B9 (folic acid),
Biotin is found in small amounts
in most foods; it is also synthesized by
friendly intestinal bacteria. Hence its deficiency is unlikely, unless caused by
Prolonged biotin deficiency can cause skin disorders (eczema,
seborrhea), hair loss, brittle nails, as well as a variety of other symptoms,
including loss of appetite, elevated cholesterol,
low blood sugar, muscle pains and depression.
Toxic and negative effects from the excess biotin intake are
unlikely. However, they are possible, and include disturbed insulin function,
elevated blood sugar, skin problems, and others.
Daily biotin DRI
Reference Intakes, the most recent set of dietary recommendations set by
the government) for an average healthy adult is 0.03mg a day. This is down from
the old RDA for biotin of 0.15mg-0.3mg, and probably unrealistically low. Optimum
daily biotin intake is more likely to be in the 0.2mg-0.3mg range.
Best natural biotin food sources are
peanuts, egg yolks, walnuts, almonds, fruits and vegetables.