Recommended Dietary Intakes
30 mcg to 300 mcg

This Vitamin Is Essential For...

  • helps convert food to energy

  • required for the synthesis of carbohydrates, proteins, and fatty acids.

  • healthy hair, skin, and nails.

  • cell growth.

  • nerve tissue and sweat glands.


Cheese, kidneys, brewers yeast, cooked egg yolk, salmon, soybeans, sunflower seeds, nuts, salt water fish, broccoli, and sweet potatoes.


Please note, the B vitamins should be taken as a complex and not individually unless specially recommended.
A healthy diet should provide enough folic acid, but you may find you need more if you are pregnant, just had an injury, or if you have been taking drugs or the oral contraceptive long term. Caution should be taken as large doses of Folic acid can mask a B12 deficiency which can lead to nerve problems.

Eating raw egg whites can inhibit the absorption of biotin. As can antibiotics and saccharin.

Deficiencies Can Cause...