Biotin is a water-soluble B vitamin that helps you transform fat, protein and carbohydrates in your food to energy needed by the body. 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. Inadequate Intake and Deficiencies 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. Excessive Intake 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.
Posted on: Tue, 30 Sep 2014 22:40:00 +0000
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