Health Information
| Biotin
(VITAMIN B7, VITAMIN H)
Recommended Dietary
Intakes
30 mcg to 300 mcg
This Vitamin Is Essential For...
helps convert food to
energy
required for the
synthesis of carbohydrates, proteins, and fatty acids.
healthy hair, skin, and
nails.
cell growth.
nerve tissue and sweat
glands.
Sources...
Cheese, kidneys, brewers
yeast, cooked egg yolk, salmon, soybeans, sunflower seeds, nuts, salt water fish,
broccoli, and sweet potatoes.
Comments...
Please note, the B
vitamins should be taken as a complex and not individually unless
specially recommended.
A healthy diet should provide enough folic acid, but you may find you
need more if you are pregnant, just had an injury, or if you have been
taking drugs or the oral contraceptive long term. Caution should be
taken as large doses of Folic acid can mask a B12 deficiency which can
lead to nerve problems.
Eating raw egg whites can
inhibit the absorption of biotin. As can antibiotics and saccharin.
Deficiencies Can
Cause...
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Ken Hobson
