Biotin (vitamin H) review

• Basics: involved in carbon dioxide transfer, essential to the metabolism of carbohydrate and fat.

• Benefits: helps in the synthesis of fatty acids, in energy metabolism; promotes normal health of sweat glands, bone marrow, male gonads, blood cells, nerve tissue, skin, hair.

• Dosage: 30 to 100 mcg daily.

• Sources: organ meats, oatmeal, egg yolk, soy, mushrooms, bananas, peanuts, and brewer's yeast.

• Deficiency: biotin deficiency causes fatigue, depression, nausea, muscle pains, hair loss, and anemia.

• Overdose: no known side effects with excessive intake of biotin.

Editor's choice: Biotin by Vitabase

Biotin is necessary for the metabolism of fats, carbohydrates, and amino acids. Biotin can be obtained from a variety of foods including soybeans and other legumes, egg yolks, nuts, and organ meats. It is also produced naturally in the body by intestinal bacteria. Biotin 5000 mcg by Vitabase is manuafactured according to the highest pharmaceutical standards and uses only the best quality raw ingredients. Click here for more information.

Sources of biotin (vitamin H, vitamin B7)

Biotin is found in many foods, but generally in lower amounts than other water-soluble vitamins. Natural sources of biotin include egg yolk, liver, kidney, cooked oats, soybeans, unpolished rice, brewer's yeast, nuts and milk. Egg whites contain a chemical that binds to biotin very strongly and prevents it being absorbed into the blood from the intestines. Organ meats such as liver and kidney are the best dietary sources of biotin. Some other foods, such as wheat, contain considerable amounts of biotin but with very low bioavailability. Other meats, vegetables, and fruits usually contain low amounts of biotin. The bacteria that normally colonize the colon (large intestine) are capable of making their own biotin. Biotin is widely distributed in food stuffs, but the amounts are small relative to other vitamins. Biotin is available within multivitamins and B-vitamin complexes, and as individual supplements. Biotin content of food is reduced by cooking and preserving.