Biotin and molybdenum

Biotin

This B-complex vitamin helps produce energy in the cells and helps metabolize proteins, fats, and carbohydrates from food.

A deficiency is rare in those who eat a healthy diet because the body also produces biotin from bacteria in the intestines. Excessive amounts are also uncommon.

The Adequate Intake (AI) is 30 micrograms (mcg) for adult males and females, including pregnant women. The AI is 35 mcg for those who are breastfeeding. For other AI levels, click on this link and scroll about halfway down.

Biotin is found a variety of foods - including eggs, liver, breads, and cereals. For other foods that contain biotin and the amounts, click here and scroll about 2/3 down.

Molybdenum

This mineral works with riboflavin to use iron for red blood cells and is part of many body enzymes.

A deficiency is uncommon with normal eating. An excessive amount is also uncommon.

The Recommended Daily Allowances (RDAs) for molybdenum are:
Age 14 to 18 - 43 micrograms (mcg) daily
Adults - 45 mcg
Pregnancy/breastfeeding - 50 mcg
For other RDAs, click here and scroll about halfway down.

The amount of molybdenum in foods varies widely, so little is known about the actual amounts in foods. Legumes, such as beans and peas, are the best sources. Grains and nuts are also good sources. Fruits, vegetables, and animal sources are low in molybdenum. For more about the sources, click here and scroll about 3/4 of the way down.

Information is from the Complete Food and Nutrition Guide, American Dietetics Association and weblinks are from the Linus Pauling Institute, Oregon State University.