Nutrient 1/27

Biotin

What does it do?

Biotin is a water-soluble B vitamin that helps you transform fat, protein and carbohydrates in your food to energy needed by the body.

What are the best food sources?

Biotin is found in a wide variety of natural foods. Egg yolk, liver and wheat bran are rich sources. Generally, the more processed a food, the lower its biotin content. Bottom line: To meet your recommended intake, choose whole foods more often.

WHAT ARE SOME RECIPES THAT ARE GOOD SOURCES OF BIOTIN?

·         Balsamic & Parmesan Roasted Cauliflower

·         Breakfast Parfait

·         Chai Chocolate Pots de Creme

गहुबाट बनेका खाद्धपढार्थहरु  

·         Dark Roast Creme Brulee

·         Egg Thread Soup with Asparagus

·         Eggs Italiano

·         Golden Polenta & Egg with Mustard Sauce

·         Spiced Apple Butter Bran Muffins

·         Tunisian Vegetable Tagine

What happens if you don’t get enough?

In people consuming a healthy diet, biotin deficiency is rare. However, deficiencies have been reported in patients on tube feedings or in individuals who consume raw egg whites over a long period of time (e.g., athletes consuming large volumes of raw-egg protein shakes). Symptoms include loss of appetite, nausea, depression, weakness, fatigue, scaly dermatitis and loss of hair.

What happens if you get too much?

गहुका उत्पादन  

Thus far, no ill effects have been reported by humans eating large amounts of biotin. However, studies have not specifically looked at the harmful effects of excess biotin, so stick with the recommended intake level. It will give you all you need.

How much do you need?

The following table lists the recommended intake for healthy people based on current scientific information.

Life Stage Group	Age Range	Recommended Dietary Allowance/Adequate Intake	Tolerable Upper Intake Level (UL)
Children	1-3 yr.	8* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Children	4-8 yr.	12* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Males	9-13 yr.	20* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Males	14-18 yr.	25* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Males	19-30 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Males	31-50 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Males	51-70 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Females	14-18 yr.	25* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Females	19-30 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Females	31-50 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Females	51-70 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Pregnancy	< 18 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Pregnancy	19-30 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Pregnancy	31-50 yr.	30* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Lactation	< 18 yr.	35* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Lactation	19-30 yr.	35* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.
Lactation	31-50 yr.	35* micrograms/day	Not determinable due to lack of data on adverse effects and concern about inability to handle excess amounts. Source should be from food only to prevent high levels of intake.