What not to eat with biotin? A guide to maximizing your intake

October 5, 2025 •

4 min read

According to the National Institutes of Health, the protein avidin in raw egg whites binds tightly to biotin, preventing its absorption in the gut. Learning what not to eat with biotin is crucial for anyone looking to maximize this essential B vitamin's benefits for hair, skin, and metabolic health.

Quick Summary

This guide explains the primary dietary inhibitor of biotin, avidin, found in raw egg whites. It details which foods and lifestyle factors can hinder the vitamin's absorption and provides practical tips for optimizing your diet to ensure adequate intake and support your overall well-being.

Key Points

Avoid raw egg whites: The protein avidin in raw egg whites binds to biotin and prevents its absorption, which is deactivated by cooking.
Limit excessive alcohol: Chronic heavy alcohol use can impair the intestinal uptake of biotin and disrupt the gut's microbiome.
Choose whole foods over processed: Processing methods like canning can reduce biotin content, so prioritizing fresh, unprocessed foods is best for a higher intake.
Inform your doctor about supplements: High doses of biotin can interfere with certain laboratory tests, so it's important to notify your healthcare provider.
Stay consistent with your routine: For those taking biotin supplements, consistency is more important than timing, as it is readily absorbed with or without food.
Be aware of medication interactions: Certain medications, such as anticonvulsants and antibiotics, can affect biotin levels and absorption.
Support your gut health: A balanced, varied diet supports a healthy gut microbiome, which contributes to overall biotin status.

The Raw Egg White Problem: Understanding Avidin and Biotin

When considering what not to eat with biotin, the most significant and well-documented antagonist is the protein avidin, found exclusively in raw egg whites. Avidin has a powerful affinity for biotin, creating a bond so strong that the body's digestive system cannot break it down to release the vitamin for absorption. If large quantities of raw egg whites are consumed over a prolonged period, this binding process can lead to a biotin deficiency.

Fortunately, this issue is easily avoidable. When eggs are cooked, the heat denatures the avidin protein, effectively destroying its ability to bind to biotin. This is why cooked eggs, particularly the yolk which is rich in biotin, are an excellent dietary source of the vitamin. The risk of deficiency from raw eggs is typically associated with consuming two or more raw egg whites daily for an extended period, rather than occasional, small quantities. However, as a precaution, it's safest to ensure eggs are fully cooked.

Other Factors That Can Hinder Biotin Absorption

Beyond raw egg whites, several other dietary and lifestyle factors can potentially impact your biotin status. While less potent than avidin, these should still be considered for optimal nutrition.

Excessive Alcohol Consumption

Chronic and heavy alcohol use can impair the intestinal uptake of biotin and other B vitamins. Alcohol can disrupt the balance of gut bacteria, some of which produce biotin, and can also interfere with the body's ability to absorb nutrients efficiently. Individuals with chronic alcoholism may therefore be at a higher risk of developing a deficiency.

Processed and Canned Foods

Certain food processing techniques, including canning, can reduce the biotin content of foods. While this doesn't directly inhibit absorption, relying heavily on highly processed foods over fresh, whole foods can lead to a lower overall biotin intake. To ensure adequate levels, prioritizing a diet rich in fresh, unprocessed ingredients is recommended.

Medication Interactions

Some medications can interfere with biotin absorption or metabolism. Long-term use of certain anticonvulsant drugs, such as carbamazepine and phenytoin, has been linked to biotin deficiency. Similarly, prolonged oral antibiotic therapy can disrupt the beneficial gut bacteria that produce biotin, potentially impacting levels. If you are taking regular medication, discussing potential nutrient interactions with your healthcare provider is important.

The Importance of Variety in Your Diet

While specific antagonists exist, overall dietary variety plays a crucial role in maintaining proper biotin levels. Biotin is present in a wide range of foods, and consuming a balanced diet helps ensure you get what you need. A diverse diet also supports a healthy gut microbiome, which is a factor in biotin synthesis.

Optimizing Your Biotin Intake: Comparison Table

To help maximize your biotin intake, here is a comparison of foods to avoid and foods to embrace, highlighting why and how they affect your body's access to this vital nutrient.


Food/Habit Category	Impact on Biotin	Why It Matters	Recommended Action
Raw Egg Whites	Inhibits absorption	Contains avidin, which binds tightly to biotin, making it unavailable for the body.	Always cook eggs thoroughly before eating.
Excessive Alcohol	Impairs absorption	Disrupts gut bacteria and nutrient uptake over time.	Limit alcohol consumption, especially if supplementing with biotin.
High-Sugar/Processed Foods	Reduces overall intake	Often have lower nutrient density; can displace biotin-rich whole foods.	Prioritize fresh, whole foods like vegetables, nuts, and legumes.
Biotin-Rich Foods (Cooked)	Promotes absorption	Excellent dietary sources of biotin when properly prepared.	Incorporate foods like cooked egg yolks, liver, salmon, and sweet potatoes.
Balanced Diet	Supports overall status	Ensures a consistent supply of biotin and promotes healthy gut function.	Diversify your intake of lean proteins, whole grains, and produce.

Conclusion

Understanding what not to eat with biotin is straightforward, with raw egg whites being the most notable antagonist due to the avidin protein. For most people, simply cooking eggs and consuming a varied, balanced diet is sufficient to ensure adequate biotin levels. While other factors like excessive alcohol and certain medications can also play a role, these are typically less impactful and may only be a concern for specific individuals with long-term exposure. By focusing on a diet rich in whole foods and being mindful of how you prepare biotin-containing foods like eggs, you can support your body's efficient absorption of this essential vitamin.

For more in-depth information, you can consult the National Institutes of Health's Office of Dietary Supplements website.

Tips for Maximizing Biotin Absorption

Prioritize cooked eggs: The heat from cooking denatures avidin, eliminating its ability to bind to and inhibit biotin absorption.
Maintain a varied diet: Eating a wide range of whole foods helps ensure a steady intake of biotin and supports a healthy gut microbiome.
Limit alcohol: Chronic alcohol use can negatively impact nutrient absorption and gut health.
Cook instead of can: Opt for fresh or frozen foods over canned versions, as processing can reduce nutrient content.
Consult your doctor: If you take medications like anticonvulsants or antibiotics, talk to your healthcare provider about potential effects on your biotin levels.

Biotin-Rich Food Choices

Cooked egg yolk: One of the best natural sources of biotin available.
Organ meats (e.g., liver): Particularly rich in biotin and other B vitamins.
Legumes: Peanuts and soybeans contain good amounts of biotin.
Nuts and seeds: Almonds, pecans, walnuts, and sunflower seeds are good choices.
Sweet potatoes: An excellent vegetable source of biotin.

Other Relevant Interactions

Antibiotics: Prolonged use can affect the gut flora responsible for synthesizing some biotin.
Anticonvulsant drugs: Long-term medication for seizures can interfere with biotin absorption.
Smoking: May increase biotin catabolism, especially in women.
Lipoic acid supplements: High doses may increase the body's need for biotin.

Signs of Biotin Deficiency

Hair thinning and loss: A classic symptom of advanced deficiency.
Scaly red rash: Often develops around the eyes, nose, and mouth.
Conjunctivitis: Inflammation of the mucous membrane lining the eyelids.
Neurological symptoms: Includes lethargy, seizures, or developmental delays in infants.
Weak, brittle nails: Although evidence is limited, it is a reported symptom.

Frequently Asked Questions

Yes, eating raw egg whites in excessive amounts over a prolonged period can cause a biotin deficiency. Raw egg whites contain avidin, a protein that binds to biotin and makes it unabsorbable. This is not a concern with cooked eggs, as heat denatures the avidin.

Yes, biotin is a water-soluble vitamin that is readily absorbed in the digestive tract and can be taken with or without food. However, some people with sensitive stomachs may prefer to take it with a meal to prevent discomfort.

While raw eggs are the most potent antagonist due to avidin, excessive alcohol consumption can also impair biotin absorption. Some processed foods may have reduced biotin content, but they do not actively inhibit absorption in the same way as avidin.

Biotin deficiency is rare because the vitamin is found in many foods, and gut bacteria can also produce it. Most people can get sufficient biotin from a balanced diet, so supplements are often unnecessary unless a deficiency is confirmed by a doctor.

Chronic and excessive alcohol consumption can impair the intestinal absorption of biotin and other B vitamins. This can be due to its effect on gut bacteria and its general interference with nutrient uptake.

Yes, certain medications can impact biotin levels. Long-term use of anticonvulsants and antibiotics has been linked to potential biotin deficiency. It is always wise to discuss your full list of supplements and medications with a healthcare provider.

While some processing techniques like canning can affect nutrient levels, cooking does not destroy the biotin itself. For eggs, cooking is beneficial because it deactivates avidin, allowing for proper absorption.

High doses of biotin can significantly interfere with certain laboratory tests, potentially causing false high or low results, especially for thyroid function and heart health markers. Informing your doctor ensures accurate diagnoses and appropriate treatment.