Biotin: what it does and which foods have it

What it does

Biotin is a B vitamin that helps enzymes carry out critical steps in the metabolism of fatty acids, glucose and amino acids. (NIH)

Where you find it in food

Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts and certain vegetables. (NIH)

Amounts are from the NIH Office of Dietary Supplements food table. "Servings to reach the daily value" is the daily value (30 mcg) divided by the amount per serving.

How much you absorb

• Avidin, a protein in raw egg whites, binds biotin and prevents its absorption. (NIH)
• Oral free biotin is fully absorbed, even at high doses. (NIH)

Food, and where an IV fits

Food comes first. Most people get what they need from a varied diet, and a nutrient in food comes with fiber, protein and everything else the food carries.

An IV takes a different route. It delivers a nutrient straight into the bloodstream, so none of it depends on absorption in the gut. That can matter for people who absorb less, and your provider decides whether it is appropriate for you.

Biotin is available at RESRV as an add-in ($30).

Who tends to run low

The NIH lists these groups among those more likely to fall short:

• People with biotinidase deficiency
• People with chronic alcohol exposure
• Pregnant and breastfeeding women

A lab panel ordered by your provider can show your own levels. See lab testing before IV therapy.

Good to know

High-dose biotin can interfere with some lab tests. Tell your provider if you take it, especially before a blood test. (FDA)