During pregnancy, getting adequate amounts of this nutrient becomes even more necessary because it plays a role in fetal development, Shapiro said.
According to Jessica Cording, MS, RD, CDN, the average adult needs 30 micrograms or 0.03 milligrams of biotin per day. Pregnant or lactating women, however, require 35 micrograms. These are the baseline daily levels issued by the National Academy (i.e., the proposed food allowance, RDA).
Biotin is important for overall health, from blood sugar to beauty benefits The pancreas supports beta cell function and improves glucose tolerance. *
Additionally, there are many mechanisms to support the benefits of hair, skin and nails to get adequate levels of this B vitamin, but more research is needed to expand our understanding of these areas of health.
However, its most notable role is involved in cellular energy production: biotin is a coenzyme for carboxylase, or enzyme that helps metabolize macronutrients.
So it’s safe to say- it’s important to get enough biotin for whole body health. Here, you’ll find a list of biotin-rich foods to eat that will help you reach your daily goals (remember: some are richer sources than others).