What is Biotin + 10 Biotin Rich Foods to Support Healthy Levels

During pregnancy, getting enough of this nutrient becomes even more essential as it plays a role in embryonic development, Shapiro said.

According to Jessica Cording, MS, RD, CDN, the average adult needs 30 micrograms, or 0.03 milligrams, of biotin each day. Pregnant or breastfeeding women, however, need 35 micrograms. These are the basic daily levels (i.e., Recommended Dietary Allowance, RDA) issued by the National Academies.

Biotin is important for overall health, with functions ranging from blood sugar to beauty benefits. support pancreatic beta cell function and improve glucose tolerance.*

Additionally, there are many mechanisms to support the benefits to hair, skin, and nails of obtaining adequate levels of this B vitamin, but more research is needed to expand our understanding in these health areas.

However, its most notable role is related to the production of cellular energy: biotin is a coenzyme for carboxylasesor enzymes that help metabolize macronutrients.* Carboxylases are involved in the process of insulin release and gluconeogenesis, or glucose synthesis.

So it’s safe to say that getting enough biotin is important for whole-body health. Here, you’ll find a list of biotin-containing foods to eat that will help you reach your daily goal (remember that some are richer sources than others).

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