Daily Dosage:

RDA: 30-100 mcg

Supplementary Ranges: 300-500 mcg

Toxicity: not known

Augmenting Nutrients:

B Complex, B12, C, folic acid, pantothenic acid, sulphur

Anti-Vitamins:

Alcohol, antibiotics, coffee, raw egg white (avidin), sulfa drugs

Animal Sources:

Egg yolk, milk, organ meats

Liver (beef) ½ lb = 227 mcg

Plant Sources:

Almonds, bananas, brewer's yeast, legumes, mushrooms, pepanuts, raisins, walnuts, whole grains

Bodily Parts Affected:

Bone marrow, genetic system, glands, hair, metabolic system, muscles, skin

Bodily Function Facilitated:

Cell growth, fatty acid production, metabolism of carbohydrate/fat/protein, vitamin B utilization

Deficiency Symptoms:

Depression, dry skin, fatigue, grayish skin color, insomnia, muscular pain, nausea, nervousness, poor appetite

Therapeutic Applications:

Baldness, depression, dermatitis, eczema, leg cramps, muscle pain