It is essential for proper growth, development and health of skin, hair and nails. In addition, biotin supports gluconeogenesis processes and fatty acid biosynthesis, which affects the maintenance of an appropriate level of energy in the body.
Recommended intake of biotin
The National Institute of Public Health uses the concept of sufficient daily intake when defining biotin intake standards. For children, it is 8 µg of biotin (for children aged 1-3), 12 µg for children aged 4 to 6, and 20 µg (for children aged 7-9). In the teenage period (for the age group of 10-18), sufficient biotin intake is 25 µg. For adult women and men, this value increases to 30 µg, for breastfeeding women it is 35 µg.
The occurrence of biotin in food
Biotin is found in many foods, both animal and plant-based. The best sources are meat, fish, eggs, liver, and some cheeses. Vegetables such as tomatoes, carrots, and spinach also contain biotin. However, it is worth remembering that raw eggs contain a protein called avidin, which binds biotin and makes it harder to absorb. Cooking eggs neutralizes the avidin, allowing for better absorption of biotin.
