Biotin is required for several body functions including energy metabolism, cell signaling, and glycogen synthesis. Hence, deficiency in this vitamin causes hair, skin, eye, and neurological disorders. Although it is rare, smokers, pregnant women, alcohol addicts, and people with Biotinidase deficiency are at risk of biotin deficiency. But, this deficiency can be treated easily with biotin-rich foods or supplements. Few studies state that biotin improves hair, nails, and certain health conditions.
Biotin, or vitamin H, is a B-complex vitamin that your body can't store and must get from food or supplements. While beef liver (30 mcg biotin per 3 oz) and whole cooked eggs (13–25 mcg per serving) are a rich source of biotin for nonvegetarians, vegans and vegetarians can get their biotin from whole-wheat bread (1 slice has 6 mcg biotin), walnuts, avocado, and cauliflower. Milk, yogurt, and cheese too have trace amounts of biotin.
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