VITAMINS

Folate / Folic Acid

Vitamin and Mineral Supplements

Food Supplements Directive Q & A

Banned Ingredients

5-A-Day Fruit & Veg

FOODFILE FAVOURITES

Biotin

By WLR Dietitian

Juliette Kellow BSc RD

How much you need each day:

• There’s no RNI. A safe intake is considered to be 10-200mcg

Why you need it:

This belongs to the B vitamin group and is needed for energy production and to metabolise proteins and fats. It’s also needed for healthy skin and hair.

Good food sources:

Biotin is found in liver, yeast extract, beans, nuts, wholegrains, brown rice, milk, cheese, yoghurt and eggs.

Too little:

A deficiency is rare but can cause tiredness, nausea, thinning of the hair, skin rashes and depression.

Top tip:

Eat a varied diet that includes plenty of different foods from the four main food groups and it’s likely you’ll get enough biotin in your daily diet.

How to get enough:

Food	Biotin Content (mcg)
100g grilled lamb’s liver	41
40g All-bran	8
300ml semi-skimmed milk	6
200g can baked beans	5
150g pot low-fat fruit yoghurt	3
1 slice wholemeal bread	2

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You can follow a healthy, balanced diet using the food diary and database tools in Weight Loss Resources. Try it free for 24 hours.

Published: 20/12/2007

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