Biotin catalyzes carboxylation reactions. Some reactions that rely on biotin-containing enzymes are glucogenesis, energy yield, elongating fatty acid chains during fatty acid synthesis, breaking leucine into acetoacetate, breaking enzymes into the citric acid cycle and synthesizing DNA.
Sounds like some ancient unknown language, right? What that means is that biotin helps to give us energy, helps us break proteins that we eat like egg yolks down into the essential amino acids that we need to grow and repair our body’s tissues.
The recommended daily allowance for biotin is not determined and no data has been established. Adequate intake for all adult men and women of all ages is 30 milligrams per day.
Good sources of biotin are cauliflower, liver, peanuts, cheese and cooked egg yolks. Raw eggs can cause deficiency due to a protein that prevents its absorption.
Biotin deficiency can cause hair loss, rash, convulsions, neurological disorders, delay in growth and development, coma and death. Biotin deficiency can be caused by excessive alcohol consumption which gives you another excuse to lay off the drinks when you go to the club this weekend.
No upper limit for biotin has been established. Children have been given 200 milligrams of biotin per day without any adverse effects.
A lot of companies and other people will probably tell you that you should take a biotin supplement for a particular condition or to make your hair or nails grow longer/stronger but evidence shows us that this is not true. Our bodies make more than enough biotin when we have a diverse diet that is loaded with fruits, vegetables and proteins that help our bodies do its work. So, for now, save your money for something better like some pretty nail polish or a football or something.
Stay healthy everybody!
– Yumm-e XOXO
USDA.gov. United States Department of Agriculture, 27 Jan. 2012. Web. 27 Jan. 2012. <http://www.fns.usda.gov/tn/Resources/appendd.pdf>.
Insel, Paul M., R. Elaine. Turner, and Don Ross. Nutrition. 3rd ed. Sudbury, MA: Jones and Bartlett, 2007. Print.