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



Notes


  • 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.

​Biotin

Kristen Zaier, ​​Plant-Based RD