Which vitamins contain biotin? Unpacking biotin in supplements and food

December 9, 2025 •

3 min read

Biotin, also known as vitamin B7, is a water-soluble vitamin that is part of the B-complex family, essential for converting food into energy. Unlike fat-soluble vitamins, it is not stored in the body and must be regularly replenished through diet or supplementation.

Quick Summary

Biotin (vitamin B7) is present in B-complex supplements and many multivitamins, often alongside other B vitamins. It can also be obtained from numerous natural sources like eggs, liver, nuts, and seeds.

Key Points

Biotin is Vitamin B7: Biotin is a water-soluble B vitamin, not a component found within other vitamins.
B-Complex Supplements are Biotin-Rich: Most B-complex formulas contain biotin along with other essential B vitamins.
Multivitamins Offer Biotin: Many general multivitamins include biotin to ensure a comprehensive nutrient intake.
Food is a Primary Source: The best way to get biotin is through a varied diet of whole foods like eggs, liver, nuts, and seeds.
High Doses Impact Lab Tests: High-dose biotin supplements can lead to inaccurate results on certain lab tests, so inform your doctor if you take them.
Deficiency is Rare: Most people get sufficient biotin from their diet, making deficiency uncommon.

Biotin's Role: Not a 'Vitamin' Itself, But Found Within

When people ask, "which vitamins contain biotin?", the answer is that biotin is itself a vitamin, specifically vitamin B7. It is commonly found as a component within other dietary supplement products, most notably B-complex formulas and general multivitamins. Its inclusion in these supplements is due to its role in various metabolic processes and its association with maintaining healthy hair, skin, and nails.

The B-Complex: Biotin's Natural Habitat in Supplements

Biotin's status as a B vitamin means it is a standard ingredient in nearly all B-complex supplements. These products are formulated to provide a full spectrum of B vitamins, which work together to help convert food into cellular energy. A typical B-complex supplement will contain biotin alongside other B vitamins, including:

Thiamin (B1)
Riboflavin (B2)
Niacin (B3)
Pantothenic acid (B5)
Pyridoxine (B6)
Folic acid (B9)
Cobalamin (B12)

Multivitamins: Convenience with Careful Consideration

Many daily multivitamin formulas also contain biotin, providing a convenient way to ensure adequate intake for individuals who may not get enough from their diet. The amount of biotin in these products can vary widely, from smaller doses that meet the daily recommended intake to high-potency versions aimed at supporting hair and nail health. It's important to check the supplement facts label, as high-dose biotin can interfere with certain lab tests, including those for thyroid and cardiac function.

Comparison: Biotin in Supplements vs. Whole Foods


Feature	Biotin-Only Supplements	B-Complex Vitamins	Standard Multivitamins	Whole Foods
Biotin Concentration	Often very high (e.g., 5,000-10,000 mcg).	Contains a balanced amount, usually meeting or exceeding the daily value.	Varies widely; check the label.	Natural, lower concentrations.
Nutrient Synergy	Provides only biotin, no other B vitamins or minerals.	Includes a full spectrum of B vitamins that work synergistically.	Contains a broad range of vitamins and minerals.	Provides a full range of nutrients, fiber, and other beneficial compounds.
Targeted Use	For addressing suspected biotin deficiencies or high-dose therapy under a doctor's supervision.	General support for energy metabolism and overall B vitamin status.	Daily nutritional insurance to fill potential dietary gaps.	The preferred method for obtaining all nutrients, including biotin.
Potential Risks	High doses can interfere with lab tests.	Minimal risk, but can still affect lab tests in very high doses.	Low risk with standard doses; high doses may affect lab tests.	No risk of toxicity; optimal for nutrient absorption.

Natural Food Sources of Biotin

While supplements are an option, the best way for most people to get their biotin is through a balanced diet. A wide variety of foods contain biotin, making deficiency rare. Incorporating the following biotin-rich foods can help ensure you meet your nutritional needs:

Cooked eggs: The yolk is a particularly rich source of biotin, but be sure to cook eggs thoroughly. Raw egg whites contain a protein called avidin that can interfere with biotin absorption.
Organ meats: Liver, in particular, is one of the most concentrated sources of biotin.
Legumes: A great plant-based source of biotin, which includes peas, lentils, soybeans, and peanuts.
Nuts and seeds: Almonds, sunflower seeds, and walnuts are good sources.
Sweet potatoes: This root vegetable is a delicious way to boost your biotin intake.
Mushrooms: These fungi contain notable amounts of biotin.
Salmon: An excellent source of both biotin and omega-3 fatty acids.
Yeast: Both nutritional yeast and brewer's yeast provide biotin.

Conclusion: Making the Right Choice for Your Biotin Intake

Biotin, or vitamin B7, is not contained within other vitamins but is a member of the B-complex family and is often included alongside its B vitamin counterparts in supplements. For most healthy individuals, a balanced diet rich in foods like cooked eggs, organ meats, nuts, and legumes provides more than enough biotin. Supplements, such as B-complex or multivitamins, can be a reliable way to ensure adequate intake, especially for those with dietary restrictions or specific health concerns. However, high-dose biotin supplements should be discussed with a doctor, as they can interfere with certain lab tests. Choosing the best source of biotin depends on individual dietary habits and health goals, but prioritizing whole foods is always the optimal approach. For more information on the various roles of biotin in human health, you can visit the Linus Pauling Institute.

Frequently Asked Questions

Biotin is also commonly known as vitamin B7 or vitamin H.

Yes, you can get sufficient biotin from a varied diet. Excellent food sources include cooked eggs, liver, nuts, seeds, legumes, and sweet potatoes.

Yes, biotin is a standard component of virtually all B-complex vitamin supplements, which are designed to include all eight B vitamins.

For adults, the adequate intake (AI) for biotin is generally set at 30 micrograms (mcg) per day, but check with a healthcare provider for specific needs, especially during pregnancy or lactation.

While biotin is generally considered safe and nontoxic, extremely high doses can interfere with the results of certain laboratory tests, potentially leading to a misdiagnosis.

The body can absorb biotin from both food and supplements. However, biotin from whole foods comes alongside a host of other beneficial nutrients, fiber, and compounds.

Biotin deficiency can cause hair loss, but there is limited scientific evidence that supplementing with biotin improves hair, skin, or nail health in people who are not deficient.

Raw egg whites contain a protein called avidin that binds to biotin and prevents its absorption by the body. Cooking the eggs deactivates this protein, allowing the biotin to be absorbed.