Biotin Fact Sheet

(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...

Eating raw egg whites can inhibit the absorption of biotin. As can antibiotics and saccharin.

Deficiencies Can Cause...

· scaly, oily skin rash.

· hair loss.

· nausea.

· vomiting.

· muscle pain.

· loss of appetite.

· a red, inflamed tongue.

· fatigue.