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Vitamin B8 (Biotin), where it is found, food sources, recommended intake

Vitamin B8 (Biotin), why it is required

Vitamin B8 (Biotin): Useful in the treatment of seborrheic dermatitis, plays a precious role in preserving the integrity of the skin, nails and hair (Bistas et al, StatPearls Publishing, 2020)
Vitamin B8 (Biotin)
Vitamin B8 (Biotin): Recommended daily Intakes
For
Male
Female
Adults
30 mcg
30 mcg

Note

*mcg = micrograms
**DV = Daily Value. A value of 100 means that the food contains the full recommended daily amount
Vitamin B8 (Biotin): Food sources, where can be found
Food
*mcg
**DV
Beef liver, cooked, 85 grams
30.8
103
Egg, cooked, 1
10
33
Hamburger patty, cooked, 85 grams
3.8
13
Pork chop, cooked, 85 grams
3.8
13
Sweet potato, cooked, 100 grams
2.4
8
Tuna, canned in water, 85 grams
0.6
2
Spinach, boiled, 100 grams
0.5
2
Broccoli, fresh, 35 grams
0.4
1
Cheddar cheese, mild, 30 grams
0.4
1
Milk, 2%, 250 grams
0.3
1
Banana, 100 grams
0.2
1

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