Supplement Snapshot

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than normal when restricting carbs,
and that extra biotin converts food
into energy faster.

The Research There's no evidence that you need
more biotin on low-carb diets, or
that extra biotin metabolizes fats
and protein better.

Dose There's no recommended daily allowance
for biotin because most diets have
adequate amounts in eggs, fish, milk,
and beef.

How It Works Biotin helps your body break down food
and use it for energy.

Pros Needed for the breakdown and metabolism
of protein, fats, and carbohydrates.

Cons Supplementing with a nutrient you're
already getting in adequate amounts
is a waste of money.

Bottom Line People who don't eat dairy or meat can
get their 10 mcg of biotin in most multis.

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