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Vitamin

Biotin

Biotin, or vitamin B7, is a water-soluble B vitamin the body needs to break down fats, carbohydrates and protein.

Also listed as Vitamin B7, Vitamin H, D-Biotin, Biotin Extract

Hair & SkinLongevity

Where can I get biotin in food?

Cooked eggs, fish, seeds and nuts provide biotin. These examples are from the NIH food table; amounts refer to the specified foods and portions. 1

Whole egg, cooked

10 µg1 eggA cooked whole egg. 1

Pink salmon, canned in water

5 µg3 ozThe value is for canned pink salmon. 1

Sunflower seeds, roasted

2.6 µg¼ cupThe value is for roasted seeds. 1

How much is considered adequate?

The US adequate intake for adults is 30 µg daily. DGE lists 40 µg for adults and pregnancy, and 45 µg during breastfeeding. These are dietary reference values, not hair-treatment doses. 1 2

Sources

  1. Biotin: Fact Sheet for Health Professionals NIH Office of Dietary Supplements