Nutrient Information: Biotin (Vitamin B-7)

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Nutrient Key Information 
Nutrient Name: Biotin (Vitamin B-7)
Nutrient Category: Vitamins and Other Components
Unit Name: µg
Nutrient Summary: Biotin is a B-vitamin (Vitamin B-7). It helps body to turn the carbohydrates, fats, and proteins in the food into energy.
Nutrient Function: Biotin functions as a coenzyme in bicarbonate-dependent carboxylation reactions which generate energy from foods.

• Protein, carbohydrate, and fat metabolism
• Participates in gluconeogenesis, fatty acid synthesis, and the breakdown of certain fatty acids and amino acids
• Energy storage (most biotin is stored in the liver)
• Plays key roles in histone modifications, gene regulation, and cell signaling.

Note:
1. biotin containing dietary supplements promote that biotin can improve the health of hair, skin, and nails, however, more scientific research is needed to support these claims.
2. as a B vitamin, Biotin is water-soluble. Water-soluble vitamin moves directly into the blood, and not well stored in the body.


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Food Sources

• Eggs (especially egg yolks)
• Mushrooms
• Nuts and seeds, such as almonds and sunflower seeds
• Whole grain, such as oats
• Certain vegetables, such as carrots, bell pepper, sweet potatoes, spinach, broccoli, avocado, and cauliflower.
• Fruits, such as strawberries
• Organ meats, such as liver and kidney
• Salmon
• Pork

Note:
1. Raw egg white contains a protein which binds biotin and prevents biotin from being absorbed in the small intestine.
2. Biotin is widely distributed in natural foods, but its concentration varies.
3. The biotin content of foods is generally not documented so you may not see the biotin values in the food nutrition lookup results.

Sample Foods High in: Biotin (Vitamin B-7)
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Food Description Nutrient Amount1 Daily Value%2
Mushroom, king oyster
Category: Vegetables and Vegetable Products
10.83 µg 36.10%
Mushrooms, white button
Category: Vegetables and Vegetable Products
9.067 µg 30.22%
Mushroom, oyster
Category: Vegetables and Vegetable Products
7.038 µg 23.46%
Nuts, almonds, whole, raw
Category: Nut and Seed Products
57.01 µg 190.03%
Oats, whole grain, rolled, old fashioned
Category: Cereal Grains and Pasta
21.9 µg 73.00%
Soy milk, unsweetened, plain, shelf stable
Category: Legumes and Legume Products
3.338 µg 11.13%
1 Nutrient amount is in 100 gram food
2 Use Female 31-50 years old as Daily Value reference



Additional Nutrient Information
Nutrient Summary Biotin is a B-vitamin (Vitamin B-7). It helps body to turn the carbohydrates, fats, and proteins in the food into energy.
Deficiency Health Effects Biotin deficiency is very rare in the United States. Biotin deficiency may cause:

• Red scaly skin rash around the eyes, nose, and mouth
• Thinning hair and loss of body hair
• Conjunctivitis (pink eye)
• Central nervous system disorder, such as depression, lethargy, hallucinations, and numbness of hands, arms, legs, or feet.
Effects if Above Upper Limit There is no sufficient data on the adverse effects of excess biotin consumption, so the Upper Limit is not yet determined.

Very high intakes of biotin may interfere with diagnostic tests that use biotin-streptavidin technology, such as measuring thyroid hormone. It can potentially produce falsely normal or abnormal results.
External References Learn more at:
• The National Academies of Science, Engineering, Medicine publication: Dietary Reference Intakes
• NIH (National Institutes of Health) article: Biotin
• Healthline.com article: Health Benefits of Biotin



Daily Value Age Group Recommended Daily Values
Toddler 1 to 3 years old: 8 µg
Child 4 to 8 years old: 12 µg
Male 9 to 13 years old: 20 µg
Male 14 to 18 years old: 25 µg
Male 19 to 30 years old: 30 µg
Male 31 to 50 years old: 30 µg
Male 51 to 70 years old: 30 µg
Male Senior 71 or older: 30 µg
Female 9 to 13 years old: 20 µg
Female 14 to 18 years old: 25 µg
Female 19 to 30 years old: 30 µg
Female 31 to 50 years old: 30 µg
Female 51 to 70 years old: 30 µg
Female Senior 71 or older: 30 µg
Female Pregnancy (>18): 30 µg
Female Lactation (>18): 35 µg
FDA (Based on 2000 calorie daily diet): 30 µg


Dietary Reference Intakes The nutrient Dietary Reference Intakes and nutrition facts is from Institute of Medicine of National Academies 2006. Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, DC: The National Academies Press. https://doi.org/10.17226/11537
US FDA Nutrition Education Nutrition facts knowledge are based on U.S. FOOD & DRUG Administration Nutrition Education Resources & Materials. https://www.accessdata.fda.gov/scripts/interactivenutritionfactslabel/
National Institutes of Health Nutrition facts knowledge are based on National Institutes of Health Dietary Supplement Fact Sheets. https://ods.od.nih.gov/factsheets/list-all
Disclaimer The nutrient information provided here should not take the place of medical advice. We encourage you to talk to your healthcare providers (such as your doctor) about your dietary requirements which are best for your overall health. We also recommend you to read organization or professional reference documents or articles mentioned, but not limited to, in this page. Any mentions and reference links in this page don't represent our endorsement of their services and advice.


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