Biotin daily needs and food sources

Biotin (Vitamin B7 or Vitamin H)

By: Arlene Gentallan

 Biotin is needed to maintain healthy skin, hair, & nails
Biotin is needed to maintain healthy skin, hair, & nails
 

        Biotin is water soluble vitamin. Our body can not store it so we have to depend on our diet to replenish it daily. Like other B vitamins, it helps metabolize carbohydrates, amino acids, and fats. Biotin aids in converting the foods we eat into energy.


        Biotin has a vital role to maintain healthy skin, hair, nails, eyes, nervous system.

         There are several enzymes depending on biotin such as Acetyl-CoA carboxylase (ACC), methylcrotonyl CoA carboxylase (MCC), propionyl-CoA carboxylase (PCC), and pyruvate carboxylase (PC)


...with the following functions:

  • Synthesis of fatty acid
  • Synthesis of essential amino acid "leucine"
  • Converts certain amino acids and fats into energy
  • Gluconeogenesis, lipogenesis, neurotransmitters biosynthesis, and pancreatic insulin secretion.


How much biotin should I take per day?


The Food and Nutrition Board, Institute of Medicine, National Academies has the below Dietary Reference Intake (DRI) for biotin.
  • 0−6 months old     5 mcg
  • 7−12 months old   6 mcg     
  • 1−3 years old        8 mcg
  • 4−8 years old        12 mcg
  • 9−13 years old      20 mcg
  • 14−18 years old    25 mcg
  • 19-70 years old     30 mcg
  • Pregnant women    30 mcg
  • Lactating women   30 mcg


Biotin-rich foods

Biotin can be found in a variety of foods sources such as:

  • Liver
  • Kidneys
  • Yeast
  • Soy
  • Cooked egg yolk
  • Almonds
  • Walnuts
  • Nuts
  • Legumes
  • Pecans
  • Peas
  • Onions
  • Tomatoes
  • Whole-grain
  • Oyster
  • Salmon
  • Sardines
  • Yeast
  • Chicken and pork meat
  • Lobster
  • Mackerel
  • Salmon
  • Tuna
  • Dairy products (such as milk, cheese, and yogurt)



Other significant dietary sources of biotin includes:
  • Bread
  • Apples
  • Avocado
  • Banana
  • Broccoli
  • Beans
  • Carrots
  • Cauliflower
  • Chili
  • Cucumber
  • Green beans
  • Grapefruit
  • Mushrooms
  • Peanuts
  • Potato
  • Oatmeal
  • Orange
  • Raisins
  • Raspberries
  • Rice
  • Spinach
  • Strawberry
  • Watermelon

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