so, biotin is a riddle, wrapped in a mystery, inside an enigma - as they used to say about russian hockey players in canada (due to their high talent level and low work ethic), and i later learned was a churchill quote. 

so, what can we say about this vitamin that has so much talent but doesn't seem to work very hard? is it reaching it's potential? we may never know.

silliness aside, i found this in the reference:

The U.S. Department of Agriculture Continuing Survey of Food Intakes by Individuals, the Third National Health and Nutrition Examination Survey (NHANES III), and the Boston Nutritional Status Survey do not report biotin intake. Murphy and Calloway (1986), using food intake data from the NHANES II, estimated the mean biotin intake of young women aged 18 to 24 years to be 39.9 ± 26.9 (standard deviation) µg/day. This result is considerably lower than the estimated dietary intake of biotin in a composite Canadian diet (62 µg/day) and an actual analysis of the diet (60 µg/day) (Hoppner et al., 1978). Calculated average intakes of biotin for the British population of adults and children were similar to the U.S. estimate—33 and 35 µg/day (Bull and Buss, 1982; Lewis and Buss, 1988).

https://www.ncbi.nlm.nih.gov/books/NBK114310/pdf/Bookshelf_NBK114310.pdf

for whatever reason, the data got set to the british number of 35. but, we want our vitamins to be hard-working canadians, so let's set the per meal requirement to 60/35 = 171% - and then chop down some trees and just not fucking care.

(but, then plant some more after, of course)

there's just no data on this. i went through this before with the b5 and i learned my lesson - all i can do is call for more research.

i have a few questions to ask for clarity's sake, though.

1) can we synthesize this? at all?

the current answer is "nope"; however, we know we synthesize it in our stomach. however, we don't think we absorb it. however, we suspect we might, sometimes, too. an enigma, indeed - do we allow any other vitamins to just waltz through the jejunum unscathed? yeesh. c'mon, intestine - what the fuck? why do i even have a liver, anyways?

2) do we store it at all?

yes, actually.

Most biotin in foods is bound to protein, although some dietary biotin is in the free form [1,3,4,6]. Gastrointestinal proteases and peptidases break down the protein-bound forms of ingested biotin into biocytin and biotin-oligopeptides, which undergo further processing by biotinidase, an enzyme, in the intestinal lumen to release free biotin [6]. The free biotin is then absorbed in the small intestine, and most biotin is stored in the liver [1,3,6].

https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/

 

hey, don't call me names - i'm quoting the national academy of sciences. your beef is with them, not me.

now, i'm going to make an assumption that they must not mean for very long. in other words, your body must just dump the biotin in the liver for almost immediate redistribution. but, it does end up in your liver as a starting point, and if the rate is high enough then you'd think it'll sit there for at least a bit. and, again, note that that the highest source of this vitamin is the liver tissue of other mammals, indicating that there is probably more in our own livers at any given time than anywhere else.

so, i'm not going to treat this as fat soluble, but i'm going to be a little lenient about it as i try to get to 300 µg - that is, the old rdi - total, daily. that's 857%. can i get there?

3) can you over do it?

the answer is no - this is safe at much higher levels than i'm imagining. no upper limit has been set.

note that the usda doesn't measure biotin, so my primary source is whole foods, instead. some of these numbers are resourced from sites i previously posted, in which case i'm not going to reclarify; i'll clarify only when i'm sourcing from elsewhere, instead.

so, here's the data:

banana - 3.07*(118/130)*2 =  5.57323076923 µg

strawberry - 1.58*(75/144) = 0.82291666666 µg

avocado -  5.4 µg

kiwi - ? 

soy - 5.9*(256/150) = 10.0693333333 µg

ice cream - 1.1*2.6  = 2.86 µg. 

flax seed - ? µg

=======

(5.57323076923 + 0.82291666666 + 5.4 + 10.0693333333  + 2.86)/35

24.7254807692/35 = 0.70644230769 =

70. 644%---->70.5%

unlisted - 70.5%

yeast - 3*(300/20) = 45%

cereal - 86%

======================

201.5%

that's a boost from corrected numbers, all around.

red peppers - 3.3*2 =  6.6 µg

pasta - 2*.20 = .40 µg

cheese - 1.73*.6 =  1.038 µg

carrots - 6.10*(110/122) =  5.5 µg

hemp - .10*27.3 = 2.73 µg

==================

(6.6 + .4 + 1.038 + 5.5 + 2.73)/35 =

16.268/35 = 0.4648 =

46.48% ----> 46.5%

unlisted - 46.5%

yeast - 2*(300/20) = 30%

===============

76.5%

that is a mild correction upwards.

eggs - 25*(140/60)  =  58.333333333 µg

cheese - 1.73*.3 =  0.519 µg

margarine - (10*.66)*(689/1000) = 4.5474 µg

===================

(58.3333333 + 0.519 + 4.5474)/35 = 

63.3997333/35 = 1.81142095143 = 

181.14095%--->181%

i think i dropped a 1 in front of the 65 for the eggs. 

source here:

http://apjcn.nhri.org.tw/server/info/books-phds/books/foodfacts/html/data/data4h.html

unlisted - 181% 

bread - 3%

yeast - 2*(300/20) = 30%

==================

214%

coffee - 0*4 = 0 µg

soy - 5.9*(100/150) = 3.93333333333 = 11%

=====================

11%

overall:

201.5 + 76.5 + 214 + 11 = 503%

there's no problems with very high intakes of this, and i still want to get that pasta meal back up.

pseudo-b8 (inositol) is next.

disclaimer:
i've gone to town with a few things - i'm not making up vitamins but rather filling things in. i mean, there's all these "missing vitamin names". what were they, exactly? it also gives me an excuse to work in a few things like choline that are hard to otherwise define as they are essential in some amount but not technically vitamins.

note that these numbers are scavenged and should be interpreted approximately. that's partly why i'm aiming to overshoot on most of it.

	fruit bowl (08:00)										pasta salad bowl (00:00)								fried eggs (16:00)							coffee
	ban ana 2* 118 g	straw ber ies 5-6 75 g	avo cado 2* 75 g	kiwi 1 75 g	soy milk 250 ml	cher ry ice cre am 200 ml	nut. ye ast  1 med tsp 3 g	fort cer eal 55 g	grd flax seed 1 tbsp (7 g)	sum	red pep per 1 200 g	dur um wht fet 100 g + h20	med ched chse 60 g	car rot 1  110 g	hul led hemp seed 1 tbsp 10 g	dre ssi ng	nut. yeast 1 small tsp 2 g	sum	fried eggs 2*70g	med ched cheese 30 g	marg. 2 tbsp	whole wheat bread with germ + flax   (1 slice) (37 g)	nut. yeast 1  small tsp 2 g	juice type 250 ml	sum	brew coffee 700 ml	soy choc 100 ml	sum	total
raison  d'etre	b5 b9 b16	b5 c b16	b3,4 b5,7 b9, o-6 k,b16	b5,9 c k,b16	a,d b3,4 b5,7	a b5	b1,2 b3,4 b5,6 b7	a,e b3 b5 b7	o-3 b16		b3,6 c	b1,2 b3	a	a b3	b3 o-3		b1,2 b3,6		a b2,7		a,d,e b7	o-3	b2	c		caf	feine
a (fat sol) (900 μg rae)	7.08 μg	.75 μg	10.5 μg	3 μg	10 %	13 %	0	15 %	0	40 r:38 c:2	314  μg	0.02 μg	30 %	918 μg	0	-	0	167 r:30 c:137	r:29 c:6.9 μg	15 %	10 %	0	0	-	55 r:54 c:1	0	4 %	4 r:4 c:0	266 r:126 c:140
b1 thiamin (1.2 mg)	.074 mg	.018 mg	0.1 mg	.02025 mg	8 %	.0528 mg	155 %	20 %	.115 mg	214.5 u:31.5	.108 mg	84 %	.0174 mg	.0726 mg	.1275 mg	-	103 %	214 u:27	0.06 mg	.0087 mg	0	10.5 %	103 %	-	119 u: 5.5	0.1 mg	3 %	11 u:8	558.5
b2 [g, j] riboflavin (1.3 mg)	.146 mg	.0165 mg	0.195 mg	.01875 mg	25 %	.253 mg	144 %	24 %	.011 mg	242 u:49	.17 mg	41 %	.2568 mg	.0638 mg	.0285 mg	-	96 %	177 u:40	.684 mg	.1284 mg	0	3 %	96 %	-	161.5 u:62.5	.54 mg	10 %	51.5 u:41.5	633
b3 niacin (16 mg)	1.57 mg	.2895 mg	2.61 mg	.25575 mg	10 %	.1276 mg	65 %	36 %	.216 mg	142.5 n:31.5 f:111	1.958 mg	66 %	.0354 mg	1.0813 mg	0.92 mg	-	43 %	134 n:25 f:109	.114 mg	.0177 mg	0	6.5 %	43 %	-	50.5 n:1 f:49.5	1.36 mg	4 %	12.5 n:8.5 f:4	339.5 n:66 f:273.5
b4* adenine (75 mg)	2.832 mg	0.375 mg	15.9 mg	.339 mg	19.25 mg	.9735 mg	49.38 mg	?	?	118.5	31.8 mg	4.0 mg	4.92 mg	0.77 mg	?	-	32.92 mg	99	2.24 mg	2.46 mg	0	4.514 mg	32.92 g	-	56	?	7.7 mg	10	283.5
b5 pantothenic acid (5 mg)	.788 mg	.0938 mg	2.08 mg	.13725 mg	15 %	.6391 mg	2.25 %	19 %	.069 mg	112 u:76	.634 mg	.431 mg	.246 mg	.3003 mg	.056 mg	yog urt sub	1.5 %	34.5 u:33	2.292 mg	0.123 mg	0	5 %	1.5 %	-	54.5 u:48	1.808 mg	6 %	42 u:36	243
b6 pyridoxine (1.7 mg)	.866 mg	.03525 mg	.386 mg	.04725 mg	6 %	.0528 mg	133 %	25 %	.033 mg	235 u:71	.582 mg	.142 mg	.0396 mg	.1518 mg	.06 mg		88 %	136.5 u:48.5	.255 mg	.0198 mg	0	3.5 %	88 %	-	105 u:13.5	0	2 %	2	478.5
b7 [h] biotin (35 μg)	5.573 μg	.8229 μg	5.4 μg	?	10.069 μg	2.86 μg	45 %	86 %	?	201.5 u:70.5	6.6 μg	.4 μg	1.038 μg	5.5 μg	2.73 μg	-	30 %	76.5 u:46.5	58.33 μg	.519 μg	4.547 μg	3 %	30 %	-	214 u:181	0	11 %	11	503
b8* inositol (myo or lipid) (1000 mg)	20	10	-	102	25	5	10	-	-	172	99.75	70.27	-	-	-	-	10	-	6.3	-	16	50	10	-	-	-	-	-	-
b9 [m, b11, r] folic acid (400 μg)	12	4.5	30	6	6	1	23	34	2	118.5	19	71	3	3	3	-	23	122	18	1.5	0	5	23	-	47.5	4	2	6	294
b10* pABA (100 mg)	~0	~0	-	~0	>0	~0	-	-	-	0	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b12 [t] (cyano) cobalamin (2.4 μg)	0	0	0	0	50	20	125	0	0	195	0	0	8.5	0	0	20+	125	133.5	33	4	0	0	125	-	162	0	20	20	490.5
b13* orotic acid (mg)	~0	~0	-	~0	~0	20	-	-	-	20	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b14* taurine (mg)	~0	~0	-	~0	~0	2	-	-	-	2	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b15* pangamic acid	~0	~0	-	~0	0?	~0	-	-	-	0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
b16* choline (fat sol) (550 mg)	4	1	4	1	11	5	1.5	1	1	29.5	2	2.5	2	1	-	-	1.5	9	68	1	0	2	1.5	-	73.5	3	4.5	7.5	119.5
b20* [aka I] l-carnitine (25 mg)	~0	~0	-	~0	~0	5	-	-	-	5	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
c (90 mg)	34	74	25	117	4	0	0	25	~0	279	350	0	0	7	0	-	0	357	0	0	0	0	0	100+	100+	0	0	0	736+
d (fat sol) (15 μg)	0	0	0	0	45	0	0	6	0	51	0	0	2	0	0	20+	0	2	12	1	30	0	0	-	43	0	18	18	114
e (fat sol) (15 mg)	2	1.5	16	10	0	2	0	36	0	67.5	13	1	1	2	7	30+	0	24	9	.5	20	1.5	0	30+	31	0	0	0	122.5
f1* linoleic acid omega-6 (g) (17 mg)	0.1086	0.09	2.534	0.187	1.5	.300	0	1.2	.414	6.3336	.0738	.540	.3462	.0828	2.87	-	0	3.9128	3.23	.1731	1.5	.5	0	-	5.4031	~0	.8	.8	16.45
f2* alpha linolenic acid omega-3 (g) (1.6 mg)	0.0638	0.065	0.165	0.0319	0.2	.200	0	0.2	1.597	2.5227	.041	.024	.219	.0014	.93	-	0	1.2154	.228	.1095	.5	.75	0	-	1.5875	~0	.12	.12	5.45
f1:f2 ratio	-	-	-	-	-	-	-	-	-	2.51	-	-	-	-	-	2:1	-	3.22	-	-	-	-	-	-	3.40	-	-	-	3.02
k (fat sol) (138 μg)	2	1	39	38	5	0	0	-	-	85	10	1	1	12	0	-	0	24	9	.5	10	.5	0	-	20	0	2	2	131
q1* coenzyme q10 (mg) (30 mg)	0.272	0.075	-	0.0375	.625	.0308	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
q2* pyrrolo quinoline  quinone (mu-g)	3.536	-	-	2.025	.063	.2101	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
s* salicylic acid (mg)	~0	~1	-	~0.375	~0	~0	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-
-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-	-

* not really.

complete requirements

fat soluble:

- a: 120% of pre-formed + 100% of convertible rae, total daily. 30% + pre-formed per meal.

- choline: 30% + per meal, 120% total

- d: 30% + per meal, 120% total

- e: 30% + per meal, 120% total

- k: 30% + per meal, should not exceed 100%/meal, >120% & <200% total

water soluble (bs & c):

- 300+% total w/ 100% for each meal

- b1: 125% w/ each meal

- b2: 131% w/ each meal

- b3: 125% w/ each meal, but not more than 200% in fortified sources.

- b4: 75 mg w/ each meal

- b5: 110% w/ each meal

- b6: 118% w/ each meal

- b7: 171% w/ each meal, with 857% total as a goal.

incomplete requirements legend:

>300% without meeting 100%/meal

+75<=100% each meal    [=+200%<=300% total]

+50<=75% each meal   [=+100<=200% total] 

<=50% each meal    [<100% total]

specific brands used:
- so nice vanilla soy milk
- chapman's black cherry ice cream

- bulk barn nutritional yeast

- vector cereal

- black diamond brand medium cheddar cheese

- selection brand pasta [metro/food basics]

- bulk barn nutritional yeast

- irrestibles brand olive canola oil

- dempster's whole grain double flax bread

- black diamond brand medium cheddar cheese

- natura chocolate soy milk

- no specific brand or type of coffee

diet options:

daily:

2) pasta salad bowl:

- 100 g cooked pasta ----> reduce
- one large red pepper

- one large chopped carrot

- 60 g chopped medium cheddar cheese [12 slices]

- 10 g hulled hemp seeds

- yogurt dressing or canola oil caesar dressing

- 1 tsp nutritional yeast

- glass of pasta water 

+

- tomatoes

- flax seeds (ground!) (probably not) 

- spirulina 

- tahini  

- macademia nuts 

- croutons

- tomato powder 

- caesar dressing (very little b1, 35% e?, some a)

- one tbsp of imitation bacon bits (isoflavones, maybe_

- 5 g chopped crickets [5 crickets]  [b12]

- indoor farmed fish? <----b5, b12

- shittake mushrooms <------b5

- lemon (probably for phytonutrients) 
- garlic cloves (probably for phytonutrients)
- oregano & pepper (probably for phytonutrients)

- kalamata olives (probably not necessary for e) 

- microwaved/chopped broccoli (probably not, due to k and I3C)  <----but, b5

- broccoli leaves or kale or dandelion leaves? (probably not, due to I3C and k) 
- red clover (if locatable or foragable, for phytoestrogens)
- alfafa?

- need 65-85% b5

3) eggs:
- 2 jumbo fried eggs
- 1 slice of whole wheat bread (including the germ!) with flax
- 2 tbsp olive oil margarine

- 30 g sliced medium cheddar cheese [6 slices]

+

- salami (45 g) (25% b1, 8% b2, 12% b3, 5% b5, 11.5% b6, 0% b9, 20% b12)

- rice (100 g) (60% b1, 2% b2, 35% b3, 4% b5, 6% b6, 69% b9)

- soy meat (100% b1, 50-70% b2, 100% b3, 15% b5, 60% b6, 45% b9, 90% b12)
- indoor grown salmon? (50 g) (15% b1, 15% b2, 55% b3, 15% b5, 20% b6, 150% b12) <------can't find

- mushroom sauce (some supplemental b2,/b3/b6, substantive b5)
- + apple juice? (1 cup) (100% c)

- carrot juice (1 cup) (18% b1, 8% b2

- orange juice (1 cup) (15% b1, 4% b2, 5% b3, 5% b5, 5% b6, 19% b9, 207% c, added e?)

- cranberry juice (unsweetened. need added c, has e)

- tomato juice (likewise)

- need (85 b1, 50 b2, 95 b3, 75 b5, 85 b6, 75 b9, 65 b12)

==========

the list of everything i need to get.

added are green

13 vitamins:
1) A
2) B1 (thiamine)
3) B2 (riboflavin)
4) B3 (niacin)
5) B5 (pantothenic acid)
6) B6 (pyridoxine)
7) B7 (biotin)

8) B9 (folic acid)
9) B12 (cyano-cobolamin)
10)  C
11) D
12) E
13) K

15 amino acids:
1) histidine
2) isoleucine
3) leucine
4) lysine
5) methionine
6) phenylalanine
7) threonine
8) tryptophan
9) valine
10) arginine
11) cysteine
12) glycine
13) glutamine
14) proline
15) tyrosine
+ measure 6 non-essential

4 fatty acids:
1) linoleic acid
2) ala
3) dha
4) epa

23 minerals:
1) calcium
2) phosphorus
3) potassium
4) sulfur
5) sodium
6) chlorine
7) magnesium
8) iron
9) zinc
10) copper
11) manganese
12) iodine
13) selenium
14) molybdenum
15) chromium
16) fluoride
17) bromine
18) cobalt
19) tin
20) vanadium
21) silicon
22) boron
23) nickel
24) lead?

carotenoids (not including pro-vitamin a)
1) lutein
2) zeaxanthin
3) lycopene
4) phytofluene
5) phytoene
6) astaxanthin
7) capsanthin
8) canthaxanthin
9) cryptoxanthin

chlorophyll:
1) chlorophyll a
2) chlorophyll b

other molecules required for proper metabolic functions:
1) choline (cannot synthesize properly)
2) coQ10
3) lipoic acid
4) glutathione precursors
5) ergothioneine  (cannot synthesize)   <-----mushrooms
6) pyrroloquinoline quinone (PQQ) (cannot synthesize)   <-----kiwis
7) queuine  (cannot synthesize)    <-----cheese [made in stomach by bacteria]
8) taurine (cannot synthesize properly) <----cheese

9) betaine (more than a choline precursor?)

glucose:
i'm more concerned about diabetes than weight gain, so...
the glycemic index is:
running total...

fiber:
i don't need many different types, i just need some. i'm not worrying about this.

& water

also, let's measure flavonoids:

anthocyanidins:
1) pelargonidin
2) delphinidin
3) cyanidin
4) malvinidin
5) peonidin
6) petunidin
7) rosinidin

flavonols:
1) isorhamnetin
2) kaempferol
3) myricetin
4) quercetin
5) fisetin
6) kaempferide

flavones:
1) luteolin
2) apigenin
3) techtochrysin
4) baicalein (to avoid!)
5) norwogonin
6) wogonin
7) nobiletin

flavanones:
1) eriodictyol
2) hesperetin
3) naringenin
4) hesperidin
5) isosakuranetin
6) pinocembrin
7) sterubin

isoflavones:
1) daidzein
2) genistein
3) glycitein
4) biochanin A
5) formononetin

i should try to measure some further phytoestrogens:
1) matairesinol
2) secoisolariciresinol
3) pinoresinol
4) lariciresinol

5) coumestrol

& finally, let's also measure:
1) saponins
2) ursolic acid (& precursors)
3) cafestol
4) resveratrol
5) ellagic acid
6) coumarin
7) tyrosol
8) hydroxytyrosol
9) oleocanthal
10) oleuropein
11) gingerol
12) phytic acid