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Biotin Requirements and Food Sources
An adult needs about 30 micrograms of Biotin everyday. It is widely available in our diet, and deficiency is rare.
Biotin Deficiency Symptoms
Skin disorders, hair loss, brittle nails, anemia, seborrheic dermatosis in infants, depression, fatigue, nausea, loss of appetite, muscular, pains, increased total cholesterol levels, hypoglycemia, glossitis
Bioavailability
Chronic consumption of raw egg whites reduces biotin availability by binding with avidin to form a non-absorbable complex.
Biotin Daily Requirements
Age |
Biotin (microgram) |
| 0 - 6 months | 5 |
| 7 - 12 months | 6 |
| 1 - 3 years | 8 |
| 4 - 8 years | 12 |
| 9 - 13 years | 20 |
| 14 -18 years | 25 |
| 19 years and over | 30 |
| Pregnancy | 30 |
| Lactation | 35 |
Biotin Food Sources
Dietary Sources include nuts, liver, egg yolks, soybeans and fish
| Food | Serving | Biotin (mcg) |
| Peanuts | ½ cup | 73 |
| Filberts | ½ cup | 51 |
| Almonds | ½ cup | 34 |
| Peanut Butter | 2 Tablespoon | 32 |
| Soy Protein Isolate | 1 oz | 8.5 |
| Egg, Cooked | 1 Large | 8.1 |
| Cashews | ½ cup | 8.9 |
| Yogurt low-fat | 1 cup | 7.4 |
| Haddock, Cooked | 3.5 oz | 6 |
| Sweet Potatoes, Canned | ½ cup | 5.5 |
| Swiss Chard, Cooked | ½ cup | 5.3 |
| Salmon, Cooked | 3.5 oz | 5.0 |
| Milk No-fat | 1 cup | 4.9 |
| Tomato sauce | ½ cup | 4.7 |
| Carrots, cooked | ½ cup | 3.9 |
| Avocado | Half | 3.6 |
| Carrot, raw | 7.5" | 3.6 |
| Papaya | 1 cup | 3.1 |
| Banana | 1 | 3.1 |
| Pork, cooked | 3.5 oz | 3.0 |
| Tuna, canned | 3.5 oz | 3.0 |