Biotin (vitamin B7)
What it is and what it does
- Biotin is a B vitamin and an essential nutrient found naturally in some foods. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10))
- Most biotin in food is bound to protein; some is in the free form. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10))
- Biotin, a water-soluble vitamin, works as a cofactor for five carboxylase enzymes. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10))
- These enzymes carry out key steps in the metabolism of fatty acids, glucose and amino acids. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10))
- Biotin helps turn the carbohydrates, fats and proteins in food into energy. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Consumers (updated 2021-01-15))
- Biotin also has key roles in histone modification, gene regulation and cell signalling. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10))
Why it matters
- Severe biotin deficiency has never been reported in healthy people eating a normal mixed diet. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10))
- Deficiency can cause thinning hair and loss of body hair, a rash around the eyes, nose, mouth and anal area, and pinkeye. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Consumers (updated 2021-01-15))
- At least a third of pregnant women develop marginal biotin deficiency even with normal biotin intakes. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10))
- Too much: no US upper limit (UL) has been set, as there is no evidence in humans that biotin is toxic at high intakes. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10))
- Biotin supplements above recommended amounts may cause false results in some laboratory tests. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Consumers (updated 2021-01-15))
General information, not medical advice — for your own needs, ask a doctor or dietitian.
How much is needed
| Who | Amount | What the figure is | Whose figure |
|---|---|---|---|
| Adults and pregnant women | 40 ug/day | AI (adequate intake) | ICMR-NIN 2020 |
| Lactating women | 45 (40 + 5) ug/day | AI (adequate intake) | ICMR-NIN 2020 |
| Adult men and women, 19+ years (US) | 30 ug/day | AI (adequate intake) | US NASEM via NIH ODS (not an Indian value) |
| Pregnancy (US) | 30 ug/day | AI (adequate intake) | US NASEM via NIH ODS (not an Indian value) |
| Lactation (US) | 35 ug/day | AI (adequate intake) | US NASEM via NIH ODS (not an Indian value) |
India’s own figure (ICMR-NIN 2020) comes first. Figures from other bodies are shown only where they help, and say whose they are.
Sources: ICMR-NIN Expert Group. Short Report of Nutrient Requirements for Indians: Recommended Dietary Allowances and Estimated Average Requirements - 2020; NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10)
In every millet and pseudo-cereal, per 100 g raw
| Grain | Amount | Source |
|---|---|---|
| Little millet | 6.03 µg | IFCT A016 |
| Rajgira (amaranth) | 1.87 µg | IFCT A002 |
| Kodo millet | 1.49 µg | IFCT A017 |
| Ragi (finger millet) | 0.88 µg | IFCT A010 |
| Jowar (sorghum) | 0.7 µg | IFCT A005 |
| Bajra (pearl millet) | 0.64 µg | IFCT A003 |
| Quinoa | 0.62 µg | IFCT A009 |
Each grain has ONE source, named on its page: IFCT = Indian Food Composition Tables 2017 (ICMR-NIN) with its food code; USDA FDC; FAO WAFCT 2019; NIN 2007 via ICAR-IIMR. Values exactly as printed, not converted — tables differ in method, so compare within a source. Published values for the grain, not a laboratory test of our packs.
Absorption and food
- Biotin is absorbed in the small intestine in its free form, after digestion releases it from protein. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10))
- The biotin content of cereal grains can vary with plant variety and season. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10))
- Some processing methods, such as canning, can reduce the biotin content of foods. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10))
- Long-term alcohol intake inhibits biotin absorption. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10))
- Many foods contain some biotin. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals (updated 2022-01-10))
- Seeds and nuts contain biotin. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Consumers (updated 2021-01-15))
- Some vegetables, such as sweet potatoes, spinach and broccoli, contain biotin. (NIH Office of Dietary Supplements. Biotin Fact Sheet for Consumers (updated 2021-01-15))