Ingredient library
Vitamin
Biotin
Biotin is a B-vitamin found in many foods. NIH publishes reference intake amounts for Biotin by life stage, listed in the table below. Read 2026-08-16.
What is Biotin?
"Biotin is a B-vitamin found in many foods."
How much Biotin does NIH publish?
| Life stage | Amount | Printed table |
|---|---|---|
| Birth to 6 months | 5 mcg | Recommended Amount |
| Breastfeeding teens and women | 35 mcg | Recommended Amount |
| Children 1–3 years | 8 mcg | Recommended Amount |
| Children 4–8 years | 12 mcg | Recommended Amount |
| Children 9–13 years | 20 mcg | Recommended Amount |
| Infants 7–12 months | 6 mcg | Recommended Amount |
| Pregnant teens and women | 30 mcg | Recommended Amount |
| Teens 14–18 years | 25 mcg | Recommended Amount |
Children and teens
Rows for children and teens appear in the table above, in NIH's own wording.
Pregnancy and breastfeeding
Rows for pregnant and breastfeeding life stages appear in the table above, in NIH's own wording.
What upper limit does NIH publish for Biotin?
NIH publishes no upper limit for Biotin.
Which foods contain Biotin?
NIH's fact sheet for Biotin carries no line we quote here about foods.
Where these numbers come from
Every quote and every amount on this page comes from National Institutes of Health, Office of Dietary Supplements. Biotin — Consumer. Public domain (U.S. Government work). LAFYA read the sheet 2026-08-16.
Read the full fact sheet at NIH Office of Dietary SupplementsWhat LAFYA does not say about Biotin
LAFYA publishes no claim that biotin does anything in the body, because we cannot prove one.