Biotin
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What is biotin?
Biotin (also known as
vitamin H) helps your body process the foods you eat, especially
fats, into
glucose energy the cells can use. It is important for
fat production and synthesis of fatty acids. It helps to incorporate amino acids into protein and is involved in DNA and RNA (the genetic material in cell nuclei) synthesis.
What does biotin do for you?
Biotin enables your body to process the
fats,
carbohydrates and
proteins into energy that its cells can use. Biotin plays an important role in the production of the f
atty acids that ensure healthy hair, skin and nerves. It’s even said to help prevent hair turning
grey.
How much biotin do you need?
The current RDA is 150–300 mcg, which is easily met by eating a balanced, mixed diet and by using a combination B-complex vitamin supplement.
Which foods have biotin?
Peanuts, peanut butter and other nuts such as hazelnuts, almonds and sesame seeds, as well as eggs and dairy products.
Signs of biotin deficiency
Eczema and dermatitis may be aggravated by a biotin deficiency. People whose intestines have difficulty absorbing nutrients or who have kidney trouble may find these conditions aggravated by biotin deficiency. Other signs include scaly, dry skin around the nose and mouth, patches of hair loss, poor appetite, fatigue and depression, and nausea.
