Biotin was previously known as vitamin B7 or vitamin H. This vitamin exists in eight different chemical forms. D-Biotin is the only one useful for the human body. Biotin is made by bacteria, fungi, yeast, algae and certain plants, as well as being present in many foods. However, concentrations are relatively low compared to other vitamins. Biotin can be produced in the body’s intestines. However, it remains unclear how, and to what extent, the body’s biotin contributes to the body’s daily requirements.
Biotin is considered to be relatively heat stable, so little is lost when cooking. Larger losses occur when food is cooked in water, since this water-soluble vitamin goes into the cooking water.

Functions in the Body

  • Supports metabolism of fatty acids and amino acids
  • Maintains healthy skin and mucous membranes
  • Supports hair growth
  • Important for the nervous system

Deficiency Symptoms

  • Deficiency symptoms are extremely rare. Deficiency symptoms which could develop are dry, flaky skin, hair loss, cracked corners of the mouth, loss of appetite, fatigue, depression and muscle pain.


Overdoses are not known.


+ None known.
– Chicken protein, such as egg white, binds with biotin. Additionally, pantothenic acid competes in simultaneous absorption with the same transport molecules. Probably the intake of alcohol and antibiotics or antispasmodic medications reduce the body’s absorption of biotin.


Yeast, liver, egg yolk, soy beans, nuts, cereals.
Meat, vegetables and fruits contain significantly little amounts of biotin.

Recommended Daily Amounts

Young people 30-60 µg
Adults 30-60 µg
Adults over 65 years old 30-60 µg

«5 a Day» Helps Your Vitamin Supply

For a 40 µg daily requirement of biotin, eat 250 grams of mushrooms, 660 grams of spinach, 800 grams of peas or bananas, 1 kilo of strawberries, or 2 kilos of red cabbage.