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Biotin

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Last Updated on Sunday, 28 February 2010 21:06

Biotin helps to metabolize sugar and fat into energy. Thus, muscle cramps and pain related to exercise and other physical exertion can result from a biotin deficiency. Biotin also helps to support healthy skin, so skin problems such as dermatitis can be a sign of a lack of biotin in the body. Biotin is often recommended to help to strengthen hair and nails.

Recommended Intakes

The Food & Nutrition Board at the Institute of the National Academies established adequate intake levels for biotin for children and adults. They are listed below in micrograms (mcg) per day.


Age		Males
(mcg/day)		Females (mcg/day)Pregnant(mcg/day)Lactating(mcg/day)
0-6 months55N/AN/A
6-12 months66N/AN/A
1-3 years88N/AN/A
4-8 years1212N/AN/A
9-13 years2020N/AN/A
14-18 years25253035
19+ years30303035

Sources of Biotin

Food sources of biotin include meat and dairy products, beans, brown rice, whole grain bread, oatmeal and brewery's yeast.

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