Biotin, also known as vitamin H, is an important vitamin for the circulatory system. Its involvement in the bio-synthesis of many substances is essential for a healthy skin, digestive tract, and your cells. Fortunately, we have bacteria in our intestine that produces this vitamin, making deficiencies rare, as long as you eat a healthy diet. You can find it in good supply in whole grain products, wheat germ, beef liver, Brewer’s yeast, nuts, cauliflower, mushrooms and eggs. Other foods that contain it in a smaller supply are salmon, halibut, strawberries, and milk.
Researchers have studied the effect of biotin supplements in aiding type 2 diabetes with preliminary results indicating that a combination of biotin and chromium might improve blood sugar control.
Table 7: Adequate Intake (AI)** for Biotin
Age | Male | Female | Pregnancy | Lactation |
0-6 months | 5mcg | 5mcg | ||
7-12 months | 6mcg | 6mcg | ||
1-3 years | 8mcg | 8mcg | ||
4-8 years | 12mcg | 12mcg | ||
9-13 years | 20mcg | 20mcg | ||
14-18 years | 25mcg | 25mcg | 30mcg | 35mcg |
19+ years | 30mcg | 30mcg | 30mcg | 35mcg |
Sources: Vitamin H (Biotin) | University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/vitamin-h-biotin#ixzz3ac1ltUJ7
University of Maryland Medical Center
The Complete Home Guide to All the Vitamins by Dr. Ruth Adams
You must log in to post a comment.