Biotin, It Does a Body Good

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
University of Maryland Medical Center

The Complete Home Guide to All the Vitamins by Dr. Ruth Adams