Biotin

The beauty shop favorite

Why we need it

Biotin is the darling nutrient of beauty and health lovers. This nutrient is critical for cell growth, the production of fatty acids, nail and hair strength, and the metabolism of fats and amino acids.*

* 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.

How much do I need?

The current recommended daily intake (RDI) for biotin is 30 mcg for adults and children over the age of 4, and 8 mcg for children ages 3 and younger1.

Why we include it 

Biotin deficiency is relatively rare because most people have the ability to source biotin from the bacteria found naturally in our guts. Additionally, biotin is found naturally in many foods in the Western diet. We included it in our multivitamins, however, because few foods are particularly rich in biotin, making it difficult for people to get enough of it from just food and our intestinal bacteria alone.

Where can I get it?

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

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

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  1. http://lpi.oregonstate.edu/mic/vitamins/biotin
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