What Are the Health Benefits Of Biotin?
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The need-to-know info about biotin – what it is, why it’s good for you and where to find it.
Age | Biotin – Adequate Intake (AI)* |
1 to 3 years 4 to 8 years |
8 microgram/day 12 microgram/day |
Boys 9 to 13 years 14 to 18 years |
20 microgram/day 30 microgram/day |
Girls 9 to 13 years 14 to 18 years |
20 microgram/day 25 microgram/day |
Men 19+ years |
30 microgram/day |
Women |
25 microgram/day 30 microgram/day 35 microgram/day |
* Source: Australian National Health and Medical Research Council’s Nutrient Reference Values
Food | Biotin content |
Beef liver (85g, cooked) | 30.8 microgram |
1 egg | 10 microgram |
Tinned salmon (85g) | 5 microgram |
Pork chop (85g, cooked) | 3.8 microgram |
Sunflower seeds (1/4 cup, roasted) | 2.6 microgram |
Sweet potato (1/2 cup, cooked) | 2.4 microgram |
Spinach (1 cup, boiled) | 1 microgram |