Biotin is a water-soluble vitamin. The biotin-dependent enzymes (carboxylase) have the key functions in gluconeogenesis, in decomposition of four essential amino acids:
  • methionine,
  • isoleucine,
  • threonine,
  • valine
and in the biosynthesis of fatty acids.
Biotin deficiency symptoms with normal eating habits of adults have not been noticed. They only occur after a prolonged consumption of large quantities of raw eggs, because of the avidin in the egg white which irreversibly binds biotin. Moreover, they were noticed in insufficient parenteral feeding and in children with congenital biotinidase deficiency.
Biotin intake from food varies in wide limits (< 30 µg - 150 µg*/day).

Estimated values ​​for the appropriate entries
Age Biotin µg/day
0 to less than 4 months 5
4 to less than 12 months 5–10
1 to less than 4 years 10–15
4 to less than 7 years 10–15
7 to less than 10 years 15–20
10 to less than 13 years 20–30
13 to less than15 years 25–35
Adolescents and adults
15 to less than 19 years 30–60
19 to less than 25 years 30–60
25 to less than 51 years 30–60
51 to less than 65 years 30–60
65 years and older 30–60
Pregnant women
Nursing mothers

The upper intake limit
Hypervitaminosis with biotin is not known.

The data in our database
Our database of food composition includes information about the nutritional value of vitamin E from two sources:
  • from the Slovenian database of meat and meat products;
  • from the European database.
Good sources of
biotin are
  • liver,
  • soy,
  • egg yolks,
  • nuts,
  • oatmeal,
  • spinach,
  • champignons and
  • lentil.