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SmartyPants Vitamins Nutrient Guide: Biotin

How much biotin do I need?

Below are the current Dietary Reference Intakes (DRIs) established by the Health and Medicine Division of the National Academy of Sciences (formerly known as the Institute of Medicine) for biotin:

  • Infants (0-6 months): 5 mcg

  • Infants (6-12 months): 6 mcg

  • Children (1-3 years): 8 mcg

  • Children (4-8 years): 12 mcg

  • Children (9-13 years): 20 mcg

  • Teenagers (14-18 years): 25 mcg

  • Adults (18 years and older): 30 mcg

  • During pregnancy (14-50 years): 30 mcg

  • While breastfeeding (14-50 years): 35 mcg

Why we include biotin in our supplements:

Biotin is one of the B complex vitamins that helps support energy production.* It also helps maintain healthy hair, skin and nails.* We include biotin in our supplements to help fill those nutritional gaps.

Where can I get biotin in my diet?

  • 3 oz of liver: 27-25 mcg
  • 3 oz of pork: 2-4 mcg
  • 3 oz of salmon: 4-5 mcg
  • 1 whole avocado: 2-6 mcg
  • 1 cup of raspberries: 0.2-2 mcg
  • 1 cup of cauliflower (raw): 0.2-4 mcg

We recommend seeking the advice of your pediatrician or primary care provider before making changes to you or your child’s nutrient intake.

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
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