Biotin
By WLR Dietitian
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
|
|
