Biotin: what it does & best food sources
What it does — EU-authorised health claims
Biotin contributes to normal psychological function.
Biotin contributes to the maintenance of normal hair.
Biotin contributes to the maintenance of normal skin.
Wording as authorised in Regulation (EU) No 432/2012 EUR-LexEU Commission
How much do adults need?
| Age | Men | Women |
|---|---|---|
| 19–30 | 30 µg | 30 µg |
| 31–50 | 30 µg | 30 µg |
| 51–70 | 30 µg | 30 µg |
| 71+ | 30 µg | 30 µg |
- US Recommended Dietary Allowance / Adequate Intake (US National Academies), as published by NIH ODS — see the table above. NIH ODS
- US label FDA Daily Value: 30 µg. On a US food label, 5 % DV or less per serving is low and 20 % or more is high. FDA
- EU label EU Nutrient Reference Value: 50 µg. EUR-Lex
Best food sources (per portion)
| Food | Portion | Biotin | % US DV | % EU NRV |
|---|---|---|---|---|
 Eggs, boiled | 120 g (2 eggs) | 18.7 µg | 62 % | 37 % |
 Almonds | 25 g | 17.5 µg | 58 % | 35 % |
 Button mushrooms | 100 g | 16 µg | 53 % | 32 % |
 Hazelnuts | 25 g | 15.4 µg | 51 % | 31 % |
 Red lentils (dry) | 60 g | 15.3 µg | 51 % | 31 % |
 Mussels | 150 g | 15 µg | 50 % | 30 % |
 Walnuts | 30 g | 10.7 µg | 36 % | 21 % |
 Milk, 1.5% fat | 250 g | 10.1 µg | 34 % | 20 % |
 Oat flakes (rolled oats) | 50 g | 10 µg | 33 % | 20 % |
 Peanuts, roasted | 25 g | 8.5 µg | 28 % | 17 % |
 Sunflower seeds | 15 g | 8.4 µg | 28 % | 17 % |
 Sardines in oil, drained | 90 g | 8.1 µg | 27 % | 16 % |
 Sweet potato | 200 g | 8 µg | 27 % | 16 % |
 Mackerel | 125 g | 7.3 µg | 24 % | 14 % |
 Kefir, low-fat | 200 g | 7.2 µg | 24 % | 14 % |
Per normal portion. Values from BLS 4.0. % US DV = share of the FDA Daily Value. % EU NRV = share of the EU Nutrient Reference Value.
Sources
- Biotin — fact sheet for health professionals — NIH Office of Dietary Supplements
- Daily Value on the Nutrition and Supplement Facts labels — US Food and Drug Administration
- Regulation (EU) No 1169/2011 on food information (Annex XIII: Nutrient Reference Values; Art. 7(3)) — European Union (EUR-Lex)
- Commission Regulation (EU) No 432/2012 — list of permitted health claims (consolidated) — European Union (EUR-Lex)
- EU Register of nutrition and health claims made on foods — European Commission
- Bundeslebensmittelschlüssel (BLS) 4.0 — German Nutrient Database — Max Rubner-Institut