Biotin

What it is

Also known as Vitamin B7, Biotin works to support a healthy metabolism, thyroid and adrenalin function.

Daily intake

Children aged 1 – 3: 8 micrograms/day
Children aged 4 – 8: 12 micrograms/day
Children aged 9 – 13: 20 micrograms/day

Boys aged 14 – 18: 30 micrograms/day
Girls aged 14 – 18: 25 micrograms/day

Sources

Nuts, whole grains, dairy, meat, brewing yeast