Learn about the importance of biotin in nutrition, its sources, benefits, deficiency symptoms, and supplementation.
Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a crucial role in various metabolic processes in the body. It is essential for the metabolism of fats, carbohydrates, and proteins, making it an important nutrient for overall health.
Biotin can be found in a variety of foods, including egg yolks, nuts, seeds, fish, meat, dairy products, and certain vegetables. Incorporating these foods into your diet can help ensure you are getting an adequate amount of biotin.
Biotin is known for its role in promoting healthy hair, skin, and nails. It also supports the health of the nervous system and helps convert food into energy. Some studies suggest that biotin may also have a positive impact on blood sugar levels.
While biotin deficiency is rare, it can lead to symptoms such as hair loss, skin rash, and neurological issues. Individuals at risk of deficiency include pregnant women, people with certain genetic disorders, and those who consume excessive alcohol.
Most people can meet their biotin needs through a balanced diet, but supplementation may be necessary for some individuals. The recommended daily intake of biotin for adults is 30 mcg, with higher doses sometimes used for specific health conditions.