Is biotin heat resistant? Separating fact from fiction

January 10, 2026 •

3 min read

While many water-soluble vitamins are notoriously fragile when exposed to heat, biotin, also known as vitamin B7, displays a surprising degree of thermal stability. Understanding the real science behind biotin's resistance to heat is crucial for preserving its benefits when preparing biotin-rich foods.

Quick Summary

Biotin is not significantly damaged by normal cooking temperatures, and in some cases, heat is necessary to make biotin available for absorption. Heating eggs, for instance, denatures the protein avidin, which otherwise prevents the body from absorbing biotin from raw egg whites.

Key Points

High Heat Resistance: Biotin is stable at typical cooking temperatures and is not destroyed by heat.
Cooking Eggs is Beneficial: Heat denatures avidin, a protein in raw egg whites that binds to biotin and prevents its absorption.
Improved Absorption: By cooking eggs, you release the biotin from its avidin bond, making it available for the body to utilize.
Sensitive to UV Light: Biotin is more susceptible to degradation from UV radiation and extreme pH levels than from heat.
Supplements are Stable: Biotin supplements are not affected by normal heat and do not require refrigeration for stability.
Avoid Extreme pH: Exposure to strong alkaline solutions should be avoided, as it can degrade biotin.

Understanding Biotin's Thermal Stability

Biotin, an essential water-soluble B-vitamin, plays a crucial role in metabolism and cellular function. Unlike some other B vitamins, biotin is remarkably stable under typical thermal conditions. Its high melting point, around 232-233°C (450-451°F), indicates its ability to withstand significant heat. Studies show biotin remains stable at 100°C in moderately acidic or neutral water solutions. This means standard cooking methods like boiling, baking, and sautéing do not destroy biotin.

Scientific Perspective on Heat and Biotin

Although some older information may suggest biotin is highly heat-sensitive, current data from reputable sources like the National Institutes of Health (NIH) confirms that cooking does not destroy biotin. The scientific consensus is that biotin is thermally stable under typical culinary practices.

The Unique Case of Eggs: Avidin and Absorption

Raw egg whites contain avidin, a protein that strongly binds to biotin, preventing its absorption in the digestive tract. Consuming large amounts of raw eggs regularly can lead to biotin deficiency.

Cooking denatures avidin, destroying its ability to bind to biotin. This releases biotin, making it available for absorption. Cooking eggs is therefore essential for maximizing biotin intake from this source.

Maximizing Biotin Retention in Foods

Since biotin is heat-stable but water-soluble, retention is more about minimizing loss through other factors and choosing appropriate cooking methods:

Choose cooking methods wisely: To minimize biotin leaching into water, opt for steaming, roasting, or baking over excessive boiling. Use cooking liquids in sauces if possible.
Consider combination foods: Combine biotin-rich foods like organ meats, nuts, and seeds with other ingredients to ensure a balanced nutrient intake.
Store foods correctly: Protect biotin-rich foods from direct sunlight and heat before cooking, as UV radiation can affect biotin.

The Effect of Cooking on Biotin Absorption: Raw vs. Cooked Eggs


Feature	Raw Egg White	Cooked Egg White
Avidin Status	Active and undenatured	Denatured and inactive
Biotin Binding	Binds tightly to biotin, preventing absorption	No longer binds to biotin
Biotin Availability	Low, due to avidin binding	High, as biotin is released
Safety Risk	High, risk of Salmonella and biotin deficiency with excessive consumption	Low, risk of Salmonella eliminated

Factors That Can Degrade Biotin

While heat is generally not an issue, other factors can affect biotin stability:

UV Radiation: Biotin is sensitive to UV light, so store foods away from direct sunlight.
pH Extremes: Biotin is most stable in neutral or slightly acidic conditions. Strong alkaline solutions (pH above 9) can degrade it.
Certain Chemicals: Strong oxidizing agents and other specific chemicals can degrade biotin, but this is usually only relevant in laboratory settings.

For more information on biotin, including a health professional fact sheet, visit the National Institutes of Health website: https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/.

Conclusion

Biotin is heat resistant under normal cooking conditions. Its chemical structure allows it to remain stable at temperatures exceeding those used in most cooking. The key point regarding heat and biotin is its interaction with avidin in raw egg whites. Cooking eggs is necessary to denature avidin and make biotin available for absorption. By cooking foods properly and protecting them from UV light, you can ensure you receive the benefits of this important nutrient.

Frequently Asked Questions

No, biotin is very stable under normal cooking temperatures. Most research confirms it is not destroyed by boiling, baking, or frying.

Cooking eggs is important because raw egg whites contain avidin, a protein that tightly binds to biotin and prevents its absorption. Heat denatures avidin, releasing the biotin for digestion.

Biotin's melting point is around 232-233°C (450-451°F), far exceeding temperatures used in standard home cooking. Its chemical stability is compromised only under much more extreme conditions.

Biotin supplements are formulated to be stable at room temperature. Normal heat exposure, such as keeping them in a cabinet, will not cause degradation.

Yes, other water-soluble B vitamins, such as folate (B9) and thiamin (B1), are generally more sensitive to heat and water loss during cooking compared to biotin.

To preserve biotin, avoid prolonged exposure to UV light, strong alkaline conditions, and do not consume large quantities of raw egg whites.

No, the biotin content in foods like cooked salmon and liver is not significantly affected by heat. Standard cooking methods effectively preserve the biotin in these sources.