Biotin is a water-soluble vitamin. It can be absorbed from most food sources. A normal human body needs around 30 micrograms of biotin per day. Biotin intake is best obtained from a well-balanced diet rich in plant-based foods and lean protein. In addition, most people are able to produce sufficient biotin through their diets. For those who don’t get enough biotin from their diets, supplementation is recommended.
Biotin is available over-the-counter and is also found in certain types of food. It is most often taken in the form of an oral tablet. It comes in concentrations ranging from 0.01 mg to five milligrams. Biotin is an important nutrient, as it helps the body produce energy from fats, carbohydrates and proteins.
Biotin is a water-soluble B vitamin. It helps the body turn food into fuel by breaking down carbohydrates into glucose. It is also necessary for the health of the skin, hair, eyes, and nervous system. Biotin is naturally present in many foods, but the richest sources are eggs, meat, and fish. Additionally, biotin is also found in nuts and seeds.
While the Food and Drug Administration does not have a specific daily recommended intake, most people do get enough biotin through their diet. Its recommended dietary allowance varies according to age, gender, and overall health. A healthy adult should get at least 30 milligrams of biotin each day, while breastfeeding women should take about 35 micrograms a day.
