Biotin explained: what it is and food sources
Biotin occurs naturally in foods, and the NIH says it helps your body turn carbohydrates, fats, and proteins from food into energy. For adults ages 19 and older, the daily amount is 30 mcg, or 35 mcg while breastfeeding. One of the products we reviewed lists biotin, and its label prints 300 mcg per serving.
- What it is
- Vitamin
- What adults need a day (ages 19 and older)
- 30 mcg
- In the products we reviewed
- 1, its label prints the amount
What biotin is
- Biotin occurs naturally in foods.1
- Biotin helps your body turn carbohydrates, fats, and proteins from food into energy.2
- Biotin comes in some multivitamin and mineral supplements, B-complex supplements, and supplements containing biotin alone.2
- Most biotin in food is attached to protein, but some is present in a free form.1
- Free biotin is absorbed in the small intestine, and most of the body's biotin is stored in the liver.1
- Biotin helps regulate gene activity and communication within cells.1
Foods that have it2
- Meat
- Fish
- Eggs
- Organ meats such as liver
- Seeds
- Nuts
- Sweet potatoes
- Spinach
- Broccoli
How much biotin each product gives
Adults need 30 mcg a day
Before you take it
If you take medicines
- carbamazepine (Tegretol, Carbatrol, Epitol, Equetro), primidone (Mysoline), phenytoin (Dilantin, Phenytek), and phenobarbital (Luminal, Solfoton)
- At least a year of treatment with these anticonvulsants was associated with lower biotin levels in the blood.1
Foods and drinks
- Raw egg whites
- A protein in raw egg whites binds to biotin in food and blocks its absorption in the digestive tract.1
The product we reviewed that lists biotin
| Product | Form and serving | Biotin per serving | Our score | Price a bottle | Buy |
|---|---|---|---|---|---|
 GlucoTrust#6 in blood sugar support | Capsules1 capsule | 300 mcg1,000% of daily need | 8.9 | $49 | Check price |
Questions people ask
What does biotin do in your body?
Biotin helps your body turn carbohydrates, fats, and proteins from food into energy, according to the NIH. Free biotin is absorbed in the small intestine, and most of the body's biotin is stored in the liver.
What foods contain biotin?
Biotin occurs naturally in meat, fish, eggs, organ meats such as liver, seeds, nuts, sweet potatoes, spinach, and broccoli. Most biotin in food is attached to protein, but some is present in a free form.
How much biotin do adults need per day?
Adults ages 19 and older need 30 mcg of biotin a day. The amount is also 30 mcg during pregnancy and 35 mcg while breastfeeding.
What kinds of supplements contain biotin?
Biotin comes in some multivitamin and mineral supplements, B-complex supplements, and supplements containing biotin alone.
Can biotin supplements affect lab tests?
Yes, taking more biotin than recommended can cause falsely high or falsely low lab test results. Ask a clinician before starting.
Which products we reviewed contain biotin, and how much?
One product we reviewed lists biotin: GlucoTrust. Its label prints 300 mcg per serving of one capsule, which is 1000% of the Daily Value.
Sources
The products, amounts and prices come from each product's label and checkout, as its review shows them. AI drafts our pages from listed sources, figures are checked against them, and we have not tried the products.
- 1NIH Office of Dietary Supplements, Biotin - Health Professionalods.od.nih.gov/factsheetschecked
- 2NIH Office of Dietary Supplements, Biotin Consumerods.od.nih.gov/factsheetschecked