Diet & Nutrition, Biotin

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Diet & Nutrition

Biotin

Biotin enables your body to process the fats, carbohydrates and proteins into energy that its cells can use.

What it does for you

Biotin enables your body to process the fats, carbohydrates and proteins into energy that its cells can use.

Which foods have it

Peanuts, peanut butter and other nuts such as hazelnuts, almonds and sesame seeds, as well as eggs and dairy products.

How much is too much

Intakes of 2 500mcg are generally regarded as the safe upper limit for daily consumption. Heavy drinkers are likely to need more than the RDA.

What it is

Biotin (also known as vitamin H) helps your body process the foods you eat, especially fats, into glucose energy the cells can use.

How much you need

The adequate intake of biotin is 30 microgram per day for adults. This is easily met by eating a balanced, mixed diet and by using a combination B-complex vitamin supplement.

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.

New research

Patients who need intravenous drip feeding for long periods seem likely to develop biotin deficiency. It’s been suggested that dermatitis and eczema are relieved by biotin, and may be particularly helpful to infants suffering from these ailments.