One proven health benefit of biotin is improved nail strength, according to Medical News Today. Some preliminary studies also show that biotin has the ability to lower blood sugar in people with Type 1 and Type 2 diabetes; however, these effects are not proven as of 2015. The recommended adequate intake of biotin is 30 micrograms a day; however, large doses have no known toxic effects.Continue Reading
Biotin is readily available from many food sources, so biotin deficiency is rare, according to Medical News Today. However, mild biotin deficiency sometimes occurs in pregnant women, so doctors often recommend 30 micrograms per day of supplemental biotin along with folic acid during pregnancy. Long-term use of certain anti-seizure medications, such as phenytoin, phenobarbital and carbamazepine, also lowers biotin levels in the blood, so people who take these medicines may benefit from increasing their biotin intake as well.
Biotin is a component in many foods, including oysters, baker's yeast and wheat bran, according to Medical News Today. A single large egg contains 13 to 25 micrograms of biotin, and a serving of cooked liver has 27 to 35 micrograms. Other good sources of biotin, which is also known as vitamin H and vitamin B-7, are salmon, raspberries and organ meats.Learn more about Vitamins & Supplements