OUR NUTRIENT GUIDE
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