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).
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].
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:
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
& 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
