Biotin (B7)
B vitamin (B7) important for metabolism of carbohydrates, fats, and amino acids. Supports healthy hair and skin.
Recommended Daily Allowance (RDA)
Daily Requirements by Life Stage 16 groups
| Life Stage | RDA / AI (µg/day) | Upper Limit (µg/day) |
|---|---|---|
| Children 1-3 years | 8.0 * | — |
| Children 4-8 years | 12.0 * | — |
| Males 9-13 years | 20.0 * | — |
| Females 9-13 years | 20.0 * | — |
| Males 14-18 years | — | — |
| Females 14-18 years | — | — |
| Males 19-30 years | 30.0 * | — |
| Females 19-30 years | 30.0 * | — |
| Males 31-50 years | — | — |
| Females 31-50 years | — | — |
| Males 51-70 years | — | — |
| Females 51-70 years | — | — |
| Males 70+ years | — | — |
| Females 70+ years | — | — |
| Pregnancy | 30.0 * | — |
| Lactation | 35.0 * | — |
* = Adequate Intake (AI) where no RDA established
Top Foods Highest in Biotin (B7)
Amount per 100g serving. Values in µg per 100g.
Foods Highest in Biotin (B7) (Table)
| # | Food | Per 100g | Group |
|---|---|---|---|
| 1 | Peanut butter, smooth style, with salt (Includes foods for U | 87.8 µg | Legumes and Legume Products |
| 2 | Nuts, almond butter, plain, without salt added | 57.3 µg | Nut and Seed Products |
| 3 | Nuts, almonds | 57.0 µg | Nut and Seed Products |
| 4 | Egg, yolk, raw, fresh | 45.9 µg | Dairy and Egg Products |
| 5 | Seeds, flaxseed | 33.8 µg | Nut and Seed Products |
| 6 | Mushrooms, maitake, raw | 32.6 µg | Vegetables and Vegetable Products |
| 7 | Seeds, sunflower seed kernels, dried | 29.0 µg | Nut and Seed Products |
| 8 | Beverages, Cocoa mix, powder | 26.0 µg | Beverages |
| 9 | Nuts, pistachio nuts, raw | 24.0 µg | Nut and Seed Products |
| 10 | Nuts, pecans | 22.7 µg | Nut and Seed Products |
| 11 | Oats (Includes foods for USDA's Food Distribution Program) | 21.9 µg | Cereal Grains and Pasta |
| 12 | Nuts, cashew nuts, raw | 21.0 µg | Nut and Seed Products |
| 13 | Buckwheat | 18.6 µg | Cereal Grains and Pasta |
| 14 | Egg, whole, cooked, poached | 17.7 µg | Dairy and Egg Products |
| 15 | Nuts, walnuts, english | 17.3 µg | Nut and Seed Products |
| 16 | Egg, whole, raw, frozen, salted, pasteurized | 17.0 µg | Dairy and Egg Products |
| 17 | Egg, turkey, whole, fresh, raw | 17.0 µg | Dairy and Egg Products |
| 18 | Egg, whole, raw, frozen, pasteurized (Includes foods for USD | 17.0 µg | Dairy and Egg Products |
| 19 | Egg, goose, whole, fresh, raw | 17.0 µg | Dairy and Egg Products |
| 20 | Egg, whole, raw, fresh | 17.0 µg | Dairy and Egg Products |
Health Effects of Biotin (B7)
Biotin (B7) is a coenzyme for five carboxylase enzymes involved in fatty acid synthesis, amino acid catabolism, and gluconeogenesis. It also plays a role in gene regulation and cell signaling.
Biotin deficiency causes hair loss, skin rash (especially around eyes, nose, mouth), depression, lethargy, and numbness. Rare from diet; more common with raw egg white consumption (avidin binds biotin).
No adverse effects from high biotin intake have been reported. Note: high-dose biotin supplements can interfere with many clinical lab tests (troponin, TSH, etc.).
Absorption & Interactions
Absorbed in the small intestine via the sodium-dependent multivitamin transporter (SMVT). Protein-bound biotin in food is released by biotinidase before absorption.
Other Vitamins
Frequently Asked Questions
How much Biotin (B7) do I need per day?
Adult males need 30.0 µg/day and adult females need 30.0 µg/day.
Which food has the most Biotin (B7)?
The food highest in Biotin (B7) is Peanut butter, smooth style, with salt (Includes foods for USDA's Food Distribution Program) with 87.8 µg per 100g.
What does Biotin (B7) do in the body?
B vitamin (B7) important for metabolism of carbohydrates, fats, and amino acids. Supports healthy hair and skin.