Vitamin  Biotin
(Vitamin H)

WATER

SOLUBLE

RDI UNIT
PER
DAY
MALE - ADULT - 19 to 50 Years 30 μg
FEMALE - ADULT - 19 to 50 Years 30 μg
PREGNANCY - Trimester 1 - 18 and Under 30 μg
PREGNANCY - Trimester 1 - 19 and Over 30 μg
PREGNANCY - Trimester 2 - 18 and Under 30 μg
PREGNANCY - Trimester 2 - 19 and Over 30 μg
PREGNANCY - Trimester 3 - 18 and Under 30 μg
PREGNANCY - Trimester 3 -  19 and Over 30 μg
LACTATING - 18 and Under 35 μg
LACTATING - 19 and Over 35 μg
MALE - INFANTS - 0 to 6 Months 5 μg
FEMALE - INFANTS - 0 to 6 Months 5 μg
MALE - INFANTS - 7 to 12 Months 6 μg
FEMALE - INFANTS - 7 to 12 Months 6 μg
MALE - INFANTS - 1 to 3 Years 8 μg
FEMALE - INFANTS - 1 to 3 Years 8 μg
MALE - CHILDREN - 4 to 8 Years 12 μg
FEMALE - CHILDREN - 4 to 8 Years 12 μg
MALE - CHILDREN - 9 to 13 Years 20 μg
FEMALE - CHILDREN - 9 to 13 Years 20 μg
MALE - ADOLESCENTS - 14 - 18 Years 25 μg
FEMALE - ADOLESCENTS - 14 - 18 Years 25 μg
MALE - ELDERLY - Over 50 30 μg
FEMALE - ELDERLY - Over 50 30 μg

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FATS, OILS & SWEETS

MILK, YOGURT & CHEESE GROUP

MEAT, POULTRY, FISH, DRY BEANS, & NUTS GROUP

VEGETABLE GROUP

FRUIT GROUP

 

BREAD, CEREAL, RICE, & PASTA GROUP
Use sparingly 2-3 Servings 2-3 Servings 3-5 Servings 2-4 Servings 6-11 Servings
SOURCES
MEAT
VEGETABLES
LEGUMES
FUNCTIONS
FAT SYNTHESIS
AMINO ACID METABOLISM
BRITTLE FINGERNAILS
FROSTBITE
HAIR LOSS
AT RISK
NONE

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DEFICIENCY SYMPTOMS
DEPRESSION
FATIGUE
NAUSEA
TOXICITY SYMPTOMS
NONE REPORTED

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Last Update: March 19, 2005