Recommended Dietary Intakes
30 mcg to 300 mcg

This Vitamin Is Essential For...

  • helps convert food to energy

  • required for the synthesis of carbohydrates, proteins, and fatty acids.

  • healthy hair, skin, and nails.

  • cell growth.

  • nerve tissue and sweat glands.


Cheese, kidneys, brewers yeast, cooked egg yolk, salmon, soybeans, sunflower seeds, nuts, salt water fish, broccoli, and sweet potatoes.


Please note, the B vitamins should be taken as a complex and not individually unless specially recommended.
A healthy diet should provide enough folic acid, but you may find you need more if you are pregnant, just had an injury, or if you have been taking drugs or the oral contraceptive long term. Caution should be taken as large doses of Folic acid can mask a B12 deficiency which can lead to nerve problems.

Eating raw egg whites can inhibit the absorption of biotin. As can antibiotics and saccharin.

Deficiencies Can Cause...

Main Index

Ailments A-Z

Baby / Pregnancy

Beauty / Skincare

Natural Nutrition

Seniors Health

Women's Health

Men's Health



Allergies / Asthma


Stop Smoking

Weight Loss

The information on our site carries absolutely no warrantees at all.  Our internet site is intended to heighten awareness of health information and does not suggest diagnosis or treatment. This information is not a substitute for individual medical attention. See your health care professional for medical advice and treatment. Internet Pharmacy Services disclaims all representations and warranties, including for example warranties of merchantability and fitness for a particular purpose. In addition, Internet Pharmacy Services do not represent or warrant that the information accessible via this site is accurate, complete or current. Price and availability information is subject to change without notice. Internet Pharmacy Services or any of its directors, employees or other representatives will not be liable for damages arising out of or in connection with the use of this site. This is a comprehensive limitation of liability that applies to all damages of any kind, including (without limitation) compensatory, direct, indirect or consequential damages, loss of data, income or profit, loss of or damage to property and claims of third parties.

Please Read our Terms of Use