Function:

  1. Plays a role in fatty acid synthesis
    https://www.sciencedirect.com/science/article/pii/B9780128164297000022
  2. Plays a role in amino acid metabolism
    https://www.sciencedirect.com/science/article/pii/B9780128164297000022
  3. reduce symptoms of multiple sclerosis
    https://www.sciencedirect.com/science/article/pii/B9780128164297000034
  4. play a role in the replication and transcription of DNA
    https://www.sciencedirect.com/science/article/pii/B012227055X001024
  5. plays a role in the metabolism of carbohydrates
    https://www.sciencedirect.com/science/article/pii/B9780123919342000242
  6. promote both nail and hair health
    https://www.sciencedirect.com/science/article/pii/B9780323548250000284

Overdose: more than 300 mg/ day
https://www.fda.gov/medical-devices/safety-communications/fda-warns-biotin-may-interfere-lab-tests-fda-safety-communication

Excess: excreted in the urine

Type: water soluble vitamin
https://medlineplus.gov/ency/article/002410.htm

 

Recommended daily intake= 30 mcg

  1. Sunflower seeds, roasted, ¼ cup
    Contain: 2.6 mcg
  2. Sweet potato, cooked, ½ cup
    Contain: 2.4 mcg
  3. Almonds, roasted, ¼ cup
    Contain: 1.5 mcg
  4. Spinach, boiled, ½ cup
    Contain: 0.5 mcg
  5. Broccoli, fresh, ½ cup
    Contain: 0.4 mcg
  6. Oatmeal, 1 cup
    Contain: 0.2 mcg
  7. Banana, ½ cup
    Contain: 0.2 mcg

Deficiency symptoms

  1. Increase the inflammatory response of dendritic cells
    https://www.ncbi.nlm.nih.gov/pubmed/27413170
  2. Brittle nail syndrome or uncombable hair
    https://www.ncbi.nlm.nih.gov/pubmed/28879195
  3. Hyperemesis gravidarum in pregnant women which characterized by severe nausea, vomiting, and weight loss
    https://www.ncbi.nlm.nih.gov/pubmed/31335232
  4. severe neurological problems and hearing loss in infants
    https://www.ncbi.nlm.nih.gov/pubmed/31124733
  5. Zinc deficiency and acrodermatitis entero-pathica which is characterized by periorificial dermatitis, alopecia, and diarrhea
    https://www.ncbi.nlm.nih.gov/pubmed/31022908
  6. Infertility and miscarriage
    https://www.ncbi.nlm.nih.gov/pubmed/25301108