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Biotin (Vitamin H) Daily Requirement and Dietary Sources

Daily Requirement of Biotin (Vitamin H):

The Dietary Reference Intake (DRI), or daily requirement, for Biotin (Vitamin H) is as follows:

5 ug/day for infants 0-6 months
6 ug/day for infants 7-12 months
8 ug/day for children 1-3 years
12 ug/day for children 4-8 years
20 ug/day for children 9-13 years
25 ug/day for males and female 14-18
30 ug/day for adults 19 or older

During lactation, the DRI is increased to 35 ug/day.

Dietary Sources of Biotin (Vitamin H):

Biotin is readily available in the food supply. There are many healthy foods that contain biotin. In fact, a varied, balanced diet will generally contain a sufficient amount of the vitamin for most people. However, the processing of foods destroys some of the biotin content of food. Foods that go through less processing, will generally retain higher levels of vitamin H.

Additionally, bacteria create small quantities of biotin in the intestines, which can then be used by the body to help meet the body's daily needs.

To make sure that you are getting enough biotin in your diet, be sure to consume a variety of the following foods that contain vitamin H.

Meat Sources: Organ meats, such as liver and kidney, are some of the best sources of biotin. Poultry, such as chicken, also contain some of the vitamin.


Seafood Sources: Fish and seafood, including clams, mackerel, salmon, tuna, and oysters.

Nut, Bean and Legume Sources: Nuts, including almonds, cashews, peanuts, peanut butter, and walnuts are all good sources of biotin. Also, beans and legumes, including lentils and soybeans.

Whole Grain Sources: Whole grains, like brown rice, bulgur wheat, barley, oat bran, and oatmeal, and products made from grains, contain vitamin H.

Vegetable Sources: Mushrooms are a good source of biotin. Cauliflower also contains some.

Fruit Sources: Bananas are one of the few fruits that contain significant quantities of the vitamin.

Dairy Sources: Dairy foods, such as milk, cheese, and eggs are all good sources. However, raw egg whites contain a protein that creates a strong bond with biotin that can prevent it from being absorbed by the intestines. Cooking eggs inactivates this protein.

More Information:

Biotin (Vitamin H) Overview

Biotin (Vitamin H) Benefits, Functions, Signs of Deficiency



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