biotin foods list
Medically reviewed by Sara Osman,RD,PT


Biotin is a water-soluble B vitamin (vitamin B7) that human cannot synthesise and therefore depend on dietary and supplements intake.

It was established as a vitamin after 40 years of additional research after its initial discovery in 1927. [4]

Dietary biotin exists in protein-bound and free forms. However, most of the biotin in foods is bound to protein and very little dietary biotin is in the free form. [1,2]

  • Dietary biotin bioavailability ranges from 5% to 100% and differs from one food source to another. [6]
  • Free biotin is absorbed almost 100%, whereas the protein-bound biotin is converted to free biotin prior to absorption in the small intestine. [5,6]
  • Being a water-soluble vitamin, it is not stored in the body and hence daily intake is recommended.
  • Almost 50% of ingested biotin is excreted unchanged in urine. [5]

Body Functions

Recommended Daily Intake

how much biotin is recommended daily

Deficiency Symptoms

Biotin Food Sources

foods high in biotin vegan

Excessive Intake/ Toxicity Side Effects

Toxicity is rare due to the limited intestinal absorption of biotin. [1,3]

Groups At Risk of Biotin Deficiency

Biotin Interaction With Other Nutrients

  • Pantothenic acid Large doses of pantothenic acid have the potential to compete with biotin for intestinal and cellular uptake. [4]


Medically reviewed by Sara Osman,RD,PT

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