Biotin is necessary for the formation of fatty acids and glucose, which are used as fuels by the body. Biotin also helps to break down amino acids and carbohydrates in the body.Nutritionists categorize vitamins by the materials that a vitamin will dissolve in. There are two categories: water-soluble and fat-soluble vitamins. Water-soluble vitamins, which include the B-complex group and vitamin C, travel through the bloodstream. Whatever water-soluble vitamins are not used by the body are eliminated in urine, which means you need a continuous supply of them in your food. Biotin is a water-soluble vitamin.
How Much Biotin Is Enough?
There is no recommended daily allowance for biotin because biotin deficiencies are extremely rare. A normal daily biotin intake for teens and adults is 30 to 100 micrograms a day.
Sources of Biotin
* Liver
* Cauliflower
* Salmon
* Carrots
* Bananas
* Cereals
* Yeast
Can You Have Too Much or Too Little?
A lack of biotin in the body is rare, but certain skin conditions or genetic deficiencies may cause biotin deficiencies in infants. Biotin deficiency may cause skin rash, hair loss, high cholesterol levels and heart problems.
Vitamin Storage
If you want to get the most vitamins possible from your food, refrigerate fresh produce and keep milk and grains away from strong light. Vitamins are easily destroyed and washed out during food preparation and storage. If you take vitamin supplements, store them at room temperature in a dry place that's free of moisture.
source : lifeclinic
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