Holisticonline.com - Vitamin B Knowledgebase

Vitamin/ Mineral Name: Vitamin B: Biotin

RDA for Men: 30-100 mcg *

RDA for Women: 30-100 mcg *

RDA for Pregnant Women: 30-100 mcg *

RDA for Nursing Women: 30-100 mcg *

Daily Value (DV): 0.3 mg (300 mcg)

Benefit: Fat, protein and carbohydrate metabolism Milder deficiency of Biotin has shown to result in lack of appetite, depression, skin changes, muscle pains and lassitude. Severe Biotin deficiency may result in heart conditions and paralysis.

Food Sources: This vitamin is found in many foods - Peanut butter, Eggs, Oatmeal, Wheat germ, Poultry, Cauliflower, Nuts, liver, oysters, beans, oysters, and Legumes.

Effect of Overdose: This Vitamin is water soluble. The body does not store it to any great extent. Excess amounts are readily removed through urine. Thus for healthy people, this is pretty safe in any reasonable quantity. No medical harm is reported from any overdose.

Description: This vitamin is not very stable. The heat of cooking, storage, exposure to air or light, soaking or prolonged cooking in water etc. destroy them. Alkaline solutions such as baking soda also has a harmful effect on this vitamin.