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Vitamin FAQ: All About Biotin (Coenzyme R Or Vitamin H)
Johny Rider
Water-soluble, sulfur-containing, and another member of the B-complex family.
Usually measured in micrograms (mcg.).
Synthesis of ascorbic acid requires biotin.
Essential for normal metabolism of fat and protein.
The RDI/RDA for adults is 100–300 mcg.
Can be synthesized by intestinal bacteria.
Raw eggs prevent absorption by the body.
Synergistic with B2, B6, niacin, A, and in maintaining healthy skin.
WHAT IT CAN DO FOR YOU:
Aid in keeping hair from turning gray.
Help in preventive treatment for baldness.
Ease muscle pains.
Alleviate eczema and dermatitis.
DEFICIENCY DISEASE:
Eczema of face and body, extreme exhaustion, impairment of fat metabolism,
anorexia, alopecia, depression.
BEST NATURAL SOURCES:
Beef liver, egg yolk, soy flour, brewer's yeast, milk, peanut butter, and
unpolished rice.
SUPPLEMENTS:
Biotin is usually included in most B-complex supplements and multiple-
vitamin tablets.
Daily doses most often used are 25–300 mcg.
TOXICITY AND WARNING SIGNS OF EXCESS:
There are no known cases of biotin toxicity.
ENEMIES:
Raw egg white (which contains avidin, a protein that prevents biotin
absorption), water, sulfa drugs, estrogen, food-processing techniques, and
alcohol.
PERSONAL ADVICE:
If you drink high protein shakes made with raw eggs you probably need
biotin supplementation.
Be sure you're getting at least 25 mcg. daily if you are on antibiotics or
sulfa drugs.
Balding men might find that a biotin supplement may keep their hair
there longer.
Keep in mind that biotin works synergistically—and more effectively—
with B2, B6, niacin, and A.
Biotin levels fall progressively throughout pregnancy. Although there's
been no association with low birth weight, you might want to check with
your doctor about a supplement which could help keep your spirits up.
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