Biotin daily needs and food sources
Biotin (Vitamin B7 or Vitamin H)
By: Arlene Gentallan
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:
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.
Biotin-rich foods
Biotin can be found in a variety of foods sources such as:
Other significant dietary sources of biotin includes:
By: Arlene Gentallan
 |
| 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
