Biotin (vitamin H)

Biotin is found in a range of foods including liver, eggs and nuts and can also be obtained from supplements. It is good for skin, hair and nails but can't be stored by the body so needs to be eaten daily

RDA is 150 micrograms.

Your body can’t store it, so you need a regular daily intake.

Biotin is not lost during cooking.

Bacteria in your gut can make biotin to top up what you get from food.

Where do you get it?

You find it in liver, eggs, nuts, brewer’s yeast and dairy products, in small amounts.


Biotin helps you make the best use of fats and proteins, keeps a steady level of sugar in the blood and helps keep skin, hair and nails in good condition.

Too much

Toxicity is unknown

Too little

Deficiency is rare, except in very unusual circumstances.


A vitamin B complex or brewer’s yeast tablets will give you all you need.

The opinions expressed are those of the author and are not held by Saga unless specifically stated.

The material is for general information only and does not constitute investment, tax, legal, medical or other form of advice. You should not rely on this information to make (or refrain from making) any decisions. Always obtain independent, professional advice for your own particular situation.