How Much Biotin Do I Need?

  • AI for Adults is 30 mcg/d

  • Upper Limit- not determined

Adequate Intake (AI) is developed when there is not enough scientific data to establish a Recommended Dietary Allowance (RDA)

Why Do I Need Biotin?

Biotin is a coenzyme used in:

  • Energy metabolism

  • Fat synthesis 

  • Amino acid metabolism

  • Glycogen synthesis

Food Sources

  • Biotin is widespread in foods but exact amounts are not well known and biotin content does not appear in most food databases


  • Biotin deficiency and toxicity are both very rare 

  • Bacteria in the colon are able to synthesize biotin but it is unclear if we are able to absorb it 

References used for all of the nutrient pages can be found at the bottom of the Nutrition Facts page. Click here.


Kristen Zaier, ​​Plant-Based RD