Biotin (Coenzyme or vitamin H)

100 grams raw kale contains 36 μg of biotin.

A member of the B complex family it is water soluble and contains sulfur. Synergistic with B2, B6, niacin, A. Biotin is mostly known for it’s role in maintaining healthy skin, nails and hair.

Function of Biotin

Biotin is essential for normal metabolism of fat and protein. Synthesis of ascorbic acid requires biotin. Biotin is an aid in keeping hair from turning gray. It is help in preventive treatment for baldness. It can ease muscle pain. Biotin can alleviate eczema and dermatitis. It helps prevent and heal cracked, split and brittle nails.

Foods rich in Biotin

Liver, egg yolk, soy flour, cauliflower, cheese, brewer’s yeast, milk, peanut butter, salmon, spinach and unpolished rice. Here is a full list of foods with high value of biotin.
If you drink high protein shakes with raw eggs, you probably need Biotin supplementation.
Be sure you are getting at least 25mcg a day if you are on antibiotics or sulfa drugs.
“To help heal cracked, peeling or brittle nails, try 300mcg daily for three months, if you notice an improvement cut back on the daily dosage to RDA daily values. But if there is no improvement, stop taking the supplement and consult a dermatologist.”(1)

Signs of deficiency

Eczema of face and body, extreme exhaustion, impairment of fat metabolism. It can cause alopecia and depression.
Some foods can prevent absorption, raw egg white because it contains avidin a protein that prevents biotin absorption. Water in large quantities because of the water soluble aspects, sulfa drugs, estrogen, alcohol and some food processing techniques can lead to biotin deficiency.

Signs of excess

There are no known cases of biotin toxicity according to Earl Mindell’s vitamin bible.

Recommended daily dosage

Adults 30mcg

Biotin can be synthesized by intestinal bacteria. Raw eggs prevent absorption by the body. Biotin is usually included in most B-complex supplements and multi vitamin tablets. Daily doses most often used are 25-300mcg.

To buy


Further reading

Health line on Biotin and hair growth
Books on Biotin


  1. New Vitamin Bible Earl L. Mindell, Hachette Book Group, 2011
  2. NIH National Institutes of health,office of dietary supplements
  3. Facty Health

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