Biotin

Biotin works with magnesium and adenosine triphosphate (ATP) to play a role in carbon dioxide metabolism; new glucose production (gluconeogenesis); carbohydrate metabolism; and synthesis of glycogen, fatty acids, and amino acids.¹ Good food sources of biotin include egg yolks, soy flour, liver, sardines, walnuts, pecans, peanuts, and yeast. Fruits and meats are poor dietary sources of the vitamin. Biotin is also synthesized by bacteria in the intestines. Because of this intestinal synthesis, a deficiency of this vitamin is rare but can be induced through the intake of large amounts of raw egg whites, which contain avidin, a protein that binds to biotin (20 raw egg whites would be needed to disturb biotin metabolism). When a deficiency does occur, symptoms include loss of appetite, vomiting, depression, and dermatitis. There is no evidence that athletes are at risk for biotin deficiency and no information exists on the relationship between biotin and athletic performance. Therefore, no recommendation on biotin intake for athletes above the suggested DRI can be made.