Introduction
Biotin, also referred to as vitamin B7 or vitamin H, is a water-soluble B-vitamin. It is naturally present in various foods and is also available as a dietary supplement in different dosage forms.
Safety and Upper Limits
Biotin is considered safe and non-toxic, even at high doses, due to its water-soluble nature. Excess amounts are excreted in urine. However, very high intakes can interfere with certain lab tests, including thyroid function and cardiac markers, leading to false results. People with medical conditions—especially those related to the thyroid—should consult a healthcare provider before supplementation.
Supplement Amounts
Biotin supplements are available in a range of strengths, often between 1,000 mcg (1 mg) and 10,000 mcg (10 mg) per serving. Product labels typically state the amount per capsule, tablet, or gummy. The amount provided in supplements can exceed the AI, depending on formulation.
Sources in Foods
Biotin is found in a variety of foods, including:
Eggs
Nuts and seeds
Legumes
Whole grains
Meat, poultry, and fish
Certain vegetables such as sweet potatoes
Laboratory Test Interference
Biotin can affect certain laboratory test results. Individuals undergoing lab testing should inform their healthcare provider if they are taking biotin-containing supplements, regardless of dose.
Summary
Biotin intake comes from both dietary sources and supplements. The Adequate Intake levels provide a reference for daily consumption, while supplement amounts can vary widely. Reviewing product labels and being aware of potential interactions with lab tests is recommended.