Vitamin B8 (biotin)

It is a water-soluble vitamin very stable when heated.
This vitamin is not only widely distributed in food but also manufactured in the lower digestive tract.

Roles
Biotin plays a key role in the body's metabolism of proteins, fats and carbohydrates from food.
It is required for the utilization of proteins, folic acid and vitamin B 12.

Intake

*Recommended Dietary Allowance (RDA) for the French population*
	micrograms per day
Babies 0 to 1 year	6
Children 1 to 3 years	12
Children 4 to 6 years	20
Children 7 to 9 years	25
Teenager 10 to 12 years	35
Teenager 13 to 15 years	45
Teenager 16 to 19 years	50
Men	50
Women	50
Pregnant women	50
Nursing mothers	55

Deficiency symptoms

Heart abnormalities
Appetite loss
Fatigue
Depression
Dry skin
Eczema
Dermatitis
Muscle aches and pains

A deficiency in B8 is really seldom since it is widely available in food.

Good vegetarian sources

Brewer's yeast
Sprouted seeds
Legumes
Cauliflower
Nuts
Whole brown rice
Fruits
Egg yolks
Wheat germ

Caution
Avidin which is found in white raw eggs, binds with biotin and inhibits its absorption. The cooking destroys avidin.
There are no effects reported for excess amounts.