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.

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 fatty acids that ensure healthy hair, skin and nerves. It’s even said to help prevent hair turning grey.

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.

Click here to view a complete list of adequate-intake values.

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

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.

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, as alcohol drains the bloodstream of biotin.

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.