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Vitamin B7 (Biotin)

Biotin is needed in very small amounts to help the body make fatty acids.

Vitamin B7 (Biotin)

The bacteria that live naturally in your bowel are able to make biotin, so it's not clear if you need any additional biotin from the diet.
Biotin is also found in a wide range of foods, but only at very low levels.

The Recommended Dietary Allowance (RDA) does not exist for biotin because there is not enough evidence to suggest a daily amount needed by most healthy people. Instead, there is an AI (Adequate Intake) level, which is assumed to ensure nutritional adequacy.

The AI for biotin:
- for men and women 19 years and older and for pregnant women is 30 micrograms (30µg) daily,
- lactating women need 35 micrograms (35µg) daily.

A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side effects in the general population. There is no UL for biotin due to a lack of reports showing negative effects from very high intakes.

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