Biotin
Biotin is a secondary B-vitamin with some important roles in food metabolism, as well as your skin and hair health. It plays an essential role in the production of fatty and amino acids in your body. Although studies don't verify it, some people say biotin helps keep their hair from turning gray.
Key uses of biotin:
- Functions in fat metabolism and in the synthesis of fatty acids in your body. Some people take it during weight reduction programs.
- Maintains healthy skin and hair.
- Diabetics take this supplement to help support fat and carbohydrate metabolism.
Where you can find it: Biotin is found in small amounts in many foods, including rice, yeast, and egg yolks; biotin is also made by your intestinal bacteria. You can increase your body's intake of biotin with tasty foods like yogurt and the fermented soy product tempeh. These and other naturally fermented foods like sourdough rye bread contain the beneficial organism Bifidobacterium, a bacteria that can make biotin.
How much to take: The recommended intake for biotin is about 150 to 300 meg.
Too little or too much: Biotin is without known toxicity. Deficiency is not thought to be common either, but may occur after sulfa antibiotic treatment.
