Biotin
Dosage and Toxicity of Biotin
The National Research Council states that are needed from 150 to 300 micrograms of biotin (RDA) for daily body’s needs. During pregnancy and lactation is necessary to increase the dose. There are no known toxic effects of this nutrient.
The daily requirement of biotin can be covered with drinking:
* 1 whole cooked egg, 1 small portion of beef (100-150 g)
* 1 large vegetable salad (150 grams in total) and 1 small piece of chicken (150 grams)
* 1 large portion of fish selection (250 g) and a large fruit (200-250 g)
* 1 large serving of beef (250 grams)
* 1 small serving of beef liver (80-100 g)
Deficiency and symptoms
Only deficiency states have been reported when consumed a diet with large amounts of raw egg white and when taken many antibiotics. The latter interfere with the production of biotin by the intestinal flora bacteria.
Biotin
Biotin is a water soluble vitamin B group In his role as a coenzyme (a molecule essential for the enzyme to perform its biological function) assists in the synthesis of fatty acids and oxidation reactions and carbohydrates, no fat biotin production is reduced.
On the other hand, biotin help using protein, folic acid, pantothenic acid and vitamin B12.
The vitamin biotin is an essential nutrient that appears in small amounts in all plant and animal tissues.
Sources of Biotin
Some rich sources of biotin are egg yolk, liver, grilled, rice, cauliflower, mushrooms, peas, brewer’s yeast, peanuts, mackerel and sardines.