Vitamin B7 biotin
Intake model: one reported food record, food date unconfirmed. References: man aged 19–30. How to read the references.
Clarify. No catalog biotin values: intake is unknown, not zero or a demonstrated deficiency.
Linked eating record; usual intake and clinical status unestablished · Reviewed 2026-10-10
Intake confidence: Unknown. Quantity confidence: Unknown. Body status: Unassessed.
FDA values describe food labels.
Vitamin B7 biotin
Unknown — no food estimate available.
| Recommended intake | Upper reference | Food label reference |
|---|---|---|
| 30 µg (AI) US National Academies · Food and oral supplements | Not established US National Academies · Food and oral supplements | 30 µg (DV) FDA · Adults and children 4+ |
Food contributions and uncertainty
None of the recorded food contributions is quantified. Unknown intake does not mean zero intake.
Unquantified: Trader Joe's European style organic plain nonfat yogurt; Trader Joe's Organic raw almonds; Raw English walnuts; Banana; Raspberries; Navel orange; Large beefsteak tomato; Hass avocado; Red bell pepper; Trader Joe's Organic basmati rice frozen; RT RT roast chicken meat and skin; RT RT chimichurri; Crown Prince Natural Skinless boneless sardines in olive oil.
Role and intake references
Biotin, or B7, is a cofactor in several metabolic reactions. The adult AI is 30 µg daily. There is no established RDA or UL. A missing upper limit does not establish benefit or unlimited safety at supplement doses. NIH biotin.
What the food record establishes
The current catalog has no quantified biotin value for any of the 13 foods in the latest record. The intake is unknown, not zero. Fish, meat, nuts and dairy can contain biotin, but listing them does not establish a total for my exact products and amounts. NIH food-source discussion.
This is a data gap to clarify, rather than a demonstrated deficiency. Adding a supplement to make an empty cell turn into a number would confuse bookkeeping with a health decision. Relevant missing composition data, repeated diet records or clinical evidence would be useful additions.
Raw egg whites and supplement interference
I previously mentioned eating eggs raw. Eggs are not included in this latest record. Raw egg whites contain avidin, which binds biotin; cooking denatures avidin. The relevance depends on repeated raw-white intake, rather than assuming that one egg causes a deficiency. This is one nutritional reason to distinguish preparation when recording eggs. NIH avidin discussion.
High-dose biotin supplements can interfere with some laboratory assays, giving misleading results. The FDA has issued guidance on testing devices for this problem. Someone taking a biotin product should tell the clinician and laboratory its dose; the appropriate interruption depends on the assay and clinical circumstances. FDA guidance.
There is no reported biotin supplement here. Cosmetic claims for hair and nails should not be treated as evidence that my unquantified intake is low. The sensible current label is Clarify, with body status unassessed.