|
What
is it?
Biotin is a water-soluble
vitamin.
Functions
- what does it do?
Biotin functions
as a
coenzyme for reactions involving the addition or removal
of carbon dioxide to or from active compounds. It promotes the
production of glucose,
fatty acids, and DNA,
and it helps to break down
amino acids.
Requirements
- How much do we need?
|
|
| |
Adequate
Intake*
(µg/day) |
| Life-Stage
(years) |
Males |
Females |
| 0
- 0.5 (0 - 6 months) |
5 |
5 |
| 0.5
- 1 (7 - 12 months) |
6 |
6 |
| 1
- 3 |
8 |
8 |
| 4
- 8 |
12 |
12 |
| 9
- 13 |
20 |
20 |
| 14
- 18 |
25 |
25 |
| Ages
19+ |
30 |
30 |
| Life-Stage
(years) |
Pregnancy |
Lactation |
| 18
and younger |
30 |
35 |
| 19
- 30 |
30 |
35 |
| Ages
31 - 50 |
30 |
35 |
| *Adequate
Intakes (AI) are used as no RDA is established. The
AI is a recommended daily intake level based on observed
or experimentally determined approximations of nutrient
intake by a group of healthy people who are assumed to be
maintaining an adequate nutritional state. |
|
Sources
- Where is it found?
| A
considerable amount of biotin is made by
intestinal
bacteria and absorbed by the body. |
|
Food
Sources |
| Nutrient
Density |
| High |
Medium |
Low |
|
| Good
sources |
Kidney,
Liver, Egg yolk, Soybeans, Yeast |
| Moderate
sources |
Fish,
Nuts, Oatmeal |
| Poor
sources |
Meat,
Vegetables, Fruits, Cow's Milk |
|
|
Deficiency
- When you have too little
Deficiencies of
biotin are rare but have been reported in adults that are fed
artificially by vein without biotin supplementation. Long-term
alcohol abuse may also cause a biotin deficiency.
Biotin deficiency
can be induced in humans by feeding them raw egg whites, which
contain a protein that binds biotin and prevents its absorption.
Symptoms.
Symptoms of a biotin deficiency include hair loss, a dry, scaly
rash around the eyes, nose, mouth, and
genital area, decreased appetite, nausea and vomiting and
failure to thrive in children.
Toxicity
- When you have too much
There are no known
toxic effects form biotin.
|
Upper
Limit+
(µg/day) |
| Life-Stage
(years) |
Males |
Females |
| All
ages |
ND |
ND |
| Life-Stage
(years) |
Pregnancy |
Lactation |
| All
ages |
ND |
ND |
| +Upper
Limits (UL) = The maximum level of daily nutrient intake
that is likely to pose no risk of adverse effects. Unless
otherwise specified, the UL represents total intake from
food, water, and supplements.
ND = Not
determinable due to lack of data of adverse effects in
this age group and concern with regard to lack of ability
to handle excess amounts. Source of intake should be from
food only to prevent high levels of intake. |
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