Biotin is needed to use energy in the body and to build glucose and fatty acids and it may be important in cell proliferation, gene expression, and DNA repair.
Biotin deficiency leads to symptoms of lethargy, depression, hallucinations, muscle pain, numbness and tingling in extremities, lack of appetite, nausea, hair loss, and dry, scaly, red dermatitis.
Sources & Absorption:
The body is unable to store Biotin for later use, therefore it must be consumed daily or every few days. Good sources of Biotin include liver, egg yolk, grains, seeds, peas, beans, lentils, carob, peanuts, and nuts. Biotin is also produced by good bacteria (probiotics) living in the large intestines. Biotin is easily absorbed, however absorption is reduced when eaten with raw egg whites.
Since Biotin is not stored in the body, there appears to be little to no risk of toxicity from consuming it.
* This information is not intended to encourage self-supplementation. As you will read in individual nutrient content, self-supplementation can be unnecessary or even dangerous. I highly recommend micro-nutrient blood testing before choosing to take any supplements that are not whole-foods based.
Gropper SS, Smith JL, Groff JL. Advanced nutrition and human metabolism. 5th ed. Belmont, CA: Wadsworth; 2009.
Mahan L, Escott-Stump S, Raymond J. Krauses's food and the nutrition care process. 13th ed. St. Louis, Missouri: Elsevier Saunders; 2012.
Linda Beeker, RDN
I love sharing the power of nutrition - a gift of God's design.