Biotin (vitamin B7)

Biotin is needed in very small amounts to help the body make fatty acids.

The bacteria that live naturally in your bowel are able to make biotin, so it’s not clear if you need any additional biotin from the diet.

Biotin is also found in a wide range of foods, but only at very low levels.

Food Sources of Vitamin B7
  • Beef liver.
  • Eggs (cooked)
  • Salmon.
  • Avocados.
  • Sweet potato.
  • Nuts, seeds.

What happens if I take too much biotin?

There’s not enough evidence to know what the effects might be of taking high daily doses of biotin supplements.

Important Tips

You should be able to get all the biotin you need by eating a varied and balanced diet.

If you take biotin supplements, do not take too much as this might be harmful.

Taking 0.9mg or less a day of biotin in supplements is unlikely to cause any harm.

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