Multi-Monday: Vitamin B-Complex (Biotin)

Good morning all!

Welcome to Multi-Monday again and this time we are going to discuss one of my favorite vitamins – BIOTIN!Biotin

Ok, so here’s the deal, Biotin, which is part of the B-complex group of vitamins is also known as Vitamin H. And before you ask, no, I have no idea why it’s listed as 2 different vitamins. It just is and we are all just gonna have to be fine with that.

Biotin is a water soluble vitamin, and along with the other B complex vitamins, helps to metabolize carbs, fats, and amino acids. It also said to help promote the growth of hair and nails, although those studies aren’t conclusive.


Biotin is found in cooked eggs, nuts, legumes, cauliflower, mushrooms, and more.

Your average man and woman will need 30 mcg of Biotin daily. Here the breakdown of how to get your daily fill:

  • 1 whole avocado = 5 mcg
  • 100 grams of pecans = 28 mcg
  • 100 grams of peas = 40 mcg
  • 1 banana = 118 mcg
  • 100 grams of whole grain cereal = 66 mcg

Although a Biotin deficiency is rare, the symptoms include hair loss, scaly skin, cracking in the corners of the mouth, high cholesterol, swollen tongue, dry eyes, and loss of appetite and depression.

Do you take a Biotin supplement? If so, for what?


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