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BIOTIN
| Benefits | Helps convert food into energy and synthesize glucose. Helps make and break down some fatty acids. Needed for healthy bones and hair |
| Good Food Sources | Many foods, including whole grains, organ meats, egg yolks, soybeans, and fish |
| Recommended Daily Allowance | M: 30 mcg, W: 30 mcg |
| Upper Limit per day | Not known |
| Did You Know? | Some is made by bacteria in the gastrointestinal tract. However, it’s not clear how much of this the body absorbs. |