When I think of Biotin, I usually think of an old co-worker and friend of mine who always had Biotin gummy vitamins on her desk that promoted the growth of hair, skin and nails.
So let’s start there, talking about why Biotin is often linked to hair, skin and nails. One of the symptoms of a Biotin deficiency is red, dry scaly dermatitis found around the eyes, nose and mouth. Other symptoms are alopecia (body hair loss) and brittle nails. But, with that being said, it’s important to note that a biotin deficiency is very rare. People at highest risk for deficiency are people who have an excessive consumption of raw egg whites. A protein in the raw egg white prevents the absorbing of the vitamin. Therefore, in terms of oral supplementation, and use of biotin as a hair and skin conditioning agent in cosmetic type products have been shown to be safe but studies documenting its effectiveness in treating hair and nail problems are lacking.
Biotin is important for nutrient metabolism and energy production as well as regulating gene expression.
Biotin is actually made my bacteria living in the colon as well as being widely distributed in foods. The biotin made by the bacteria is not enough needed so it’s also important to get it via foods.
The RDA for Biotin is 30 micro-grams a day and 35 micro grams a day for woman who are pregnant or lactating.
The major sources of biotin are liver, milk, soybeans, egg yolks. legumes and nuts, as well as salmon and cereals. ( Cheerios and Frosted Flakes both have Biotin)