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Biotin
What does it do?
Well, it's a water-soluble B vitamin that helps you transform fat, protein and carbohydrates in your food into energy needed by the body.
What are the best food sources?
It's found in a wide variety of natural foods.
Egg yolk, liver and wheat bran are rich sources.
Generally, the more processed a food, the lower its biotin content.
Bottom line: To meet your recommended intake, choose whole foods more often.
What happens if you don’t get enough?
In people consuming a healthy diet, this type of deficiency is rare.
However, deficiencies have been reported in patients on tube feedings or in individuals who consume raw egg whites over a long period of time (e.g., athletes consuming large volumes of raw-egg protein shakes).
Symptoms include loss of appetite, nausea, depression, weakness, fatigue, scaly dermatitis and loss of hair.
What happens if you get too much?
Thus far, no ill effects have been reported by humans eating large amounts of this soluable B vitamin.
However, studies have not specifically looked at the harmful effects of excess intake, so stick with the recommended intake level.
It'll give you all that you need.
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