The first Vitamin I will discuss is Biotin.
Biotin helps the nervous system function properly. It also helps provide healthy hair and skin. Biotin may also help those with Diabetes control their blood sugar level.
Possible Causes of a Biotin Deficiency:
Biotin deficiency is seen many times in those that consume raw egg whites. There are a number of reasons not to consume raw eggs, so add this to the list.
Something to take note of, pregnant women have a higher risk of a Biotin deficiency. A Biotin deficiency in a pregnant woman may cause infant malformations such as cleft palate.
Signs and Symptoms of a Biotin Deficiency:
Dermatitis- Dry or scaly skin
Hyperesthesia- Increased sensitivity to touch
Paresthesia- The sensation of "pins & needles" or numbness
Keratoconjunctivitis- Inflammation of the cornea and conjunctiva
Anorexia or Loss of Appetite
Alopecia- Hair loss
Weakened Immune System
Recommended Daily Allowance of Biotin:
The US does not provide an RDA of Biotin because deficiency of Biotin is so rare, however, many sources including the Mayo Clinic state the following guidelines:
- Infants and children—
- Birth to 3 years of age: 10 to 20 micrograms (mcg).
- 4 to 6 years of age: 25 mcg.
- 7 to 10 years of age: 30 mcg.
- Adolescents and adults—
- 30 to 100 mcg.
Food Sources of Biotin:
|Foods Containing Biotin||mcg|
|Peanuts, 1/2 cup:||73|
|Filberts, 1/2 cup:||51|
|Almonds, 1/2 cup:||34|
|Peanut butter, 2 Tbs:||32|
|Wheat Germ (2 Tbs):||12|
|Soy protein isolate, 1 oz:||8.5|
|Egg, 1 large cooked:||8.1|
|Cashews, 1/2 cup:||8.9|
|Low fat yogurt, 1 cup:||7.4|
|Whole Wheat bread, 1 sl.:||6|
|Haddock, 3.5 oz cooked:||6|
|Sweet potatoes, canned, 1/2 cup:||5.5|
|Swiss chard, cooked, 1/2 cup:||5.3|
|Salmon, 3.5 oz cooked:||5|
|Nonfat milk, 1 cup:||4.9|
|Tomato sauce, 1/2 cup:||4.7|
|Carrots, 1/2 cup, cooked:||3.9|
|Carrot, 7.5" raw:||3.6|
|Papaya cubes, 1 cup:||3.1|
|Pork, 3.5 oz cooked:||3|
|Tuna, 3.5 oz canned:||3|
If you are having trouble reaching the recommended amounts through your diet (which is always best) consider a Biotin vitamin supplement.
Disclaimer: I am not a doctor nor a scientist, just someone trying to find answers independently for an affliction. Please seek the advice of a medical professional before making drastic changes to your diet or taking supplements. Preferably a functional medicine doctor. And remember, I am just some person on the internet, so please don't take my word (or anyone's) as the gospel. Do your own research, communicate with your doctor and find a solution that you are comfortable with. It is your body and your life.