Biotin

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. 

Notes: http://www.lifeclinic.com/focus/nutrition/biotin.asp

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EditText of this page (last edited August 8, 2009)