Biotin
witamina B7 / H · last AI check: 2026-07-19
In short
A B vitamin needed for energy metabolism and for the condition of skin and hair. Deficiencies are rare on a typical diet.
What it does in the body
The sentences below are officially authorised EU health claims.
Biotin contributes to normal energy-yielding metabolism EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 114, 117 · EFSA opinion: 2009;7(9):1209
Condition of use on a product: The product is at least a source of Biotin.
Biotin contributes to the maintenance of normal skin EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 115, 121 · EFSA opinion: 2009;7(9):1209; 2010;8(10):1728
Condition of use on a product: The product is at least a source of Biotin.
Biotin contributes to the maintenance of normal hair EU health claim
Commission Regulation (EU) No 432/2012 of 16 May 2012, Annex — list of permitted health claims · register entry: 118, 121, 2876 · EFSA opinion: 2009;7(9):1209; 2010;8(10):1728
Condition of use on a product: The product is at least a source of Biotin.
How much you need
| Country / organisation | Group | Value | Type |
|---|---|---|---|
| EFSA | adults | AI Adequate intake — an approximate value used when data are insufficient to set an exact requirement (RDA). | |
| FAO | adult men | AI Adequate intake — an approximate value used when data are insufficient to set an exact requirement (RDA). | |
| NASEM (US/CA) | adults | AI Adequate intake — an approximate value used when data are insufficient to set an exact requirement (RDA). | |
| Switzerland | adults | AI Adequate intake — an approximate value used when data are insufficient to set an exact requirement (RDA). |
Reference values from different countries are not directly comparable — they differ in definition and age group. How to read reference values →
Every value states its source — click it to see the document, location and link.Data and content are prepared and cross-checked against source documents by several independent AI models. They have not been audited by a human editor.Before citing a value, check it in the source document — verification is automated (AI), not editorial.
Worth knowing
Biotin takes part in the metabolism of carbohydrates, fats and protein as a cofactor for several key enzymes. Gut bacteria produce some of it themselves, which is why an overt deficiency on an ordinary, varied diet is rare.
An exception is eating large amounts of raw egg white — the avidin it contains binds biotin and limits its absorption. The problem disappears once the egg is cooked, because heat treatment deactivates avidin.
Where to find it
eggs (yolk, cooked) · nuts · seeds · liver · wholegrain products
This material is for information and education. It does not replace advice from a doctor or dietitian. For health matters, consult a qualified medical professional.