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Nutrition 101: Biotin
Published in March 2007
Prepared by Jessica Hookham
Reviewed by Gloria Tsang, RD
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Recommended Intake
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- Males and Females ≥ 19 years: 30 ug/day
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What's Biotin for?
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- Involved in the release of energy from carbohydrates, fat, and protein
- Assists in fatty acid synthesis
- Essential in gluconeogenesis, the breakdown of protein for energy during starvation
- Part of B vitamin utilization
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Best Food sources
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- Very widespread in foods
- Particularly abundant in egg yolk, meat, fish, soybeans, dairy, whole grains, and dark green vegetables
- Synthesized in the GI tract by intestinal microorganisms, but not enough to be the sole source
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