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Niacin Information and Benefits

Biotin Supplements Benefits and Side Effects

The vitamin known as biotin, also known as vitamin H, is really part of the B-complex of vitamins. Biotin plays an important role in the proper functioning and formation of red blood cells, and it also has an important part to play in metabolizing fats, carbohydrates and proteins form the diet.

Biotin is also one of the most important vitamins to the fitness enthusiast, due to the important role it plays in the Krebs cycle. (The Krebs cycle, which is also called the citric acid cycle, is the way method that cells use to convert carbohydrates into energy.) Biotin allows for energy to be produced for prolonged periods of time, making it a good choice for the workout enthusiast. This vitamin has also shown great promise as a supplement for healthy skin and hair.

Nuts are a Good Biotin Food SourceDietary Sources of Biotin
Food sources of biotin include nuts, cheese, spinach, salmon, mushrooms, broccoli, beef liver and chicken.

Recommended Daily Intake of Biotin
The recommended daily intake of biotin is 300 mcg.

Biotin Supplements
Biotin supplements are rarely seen on their own, and biotin is usually included instead as part of a quality B-complex multivitamin. Biotin combines well with other B-vitamins, especially vitamin B5 and vitamin B9.

Those taking biotin supplements should be careful not to combine the supplement with raw eggs. Raw eggs contain a substance called avidin, and avidin will bind with the biotin and prevent it from being properly absorbed.

Side Effects and Toxicity of Biotin
No side effects or toxicity are known.

Symptoms of Biotin Deficiency
Some of the most common signs of a biotin deficiency include loss of appetite, fatigue, loss of hair, vomiting and nausea. A deficiency of this vitamin can also be associated with a high cholesterol level. Deficiency of this vitamin, however, is quite a rare condition.

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