By Dietitian, Juliette Kellow BSc RD
How much you need each day:
There’s no RNI. A safe intake is considered to be 10-200mcg
Why you need it:
This belongs to the B vitamin group and is needed for energy production and to metabolise proteins and fats.
It’s also needed for healthy skin and hair.
Good food sources:
Biotin is found in liver, yeast extract, beans, nuts, wholegrains, brown rice, milk, cheese, yoghurt and eggs.
A deficiency is rare but can cause tiredness, nausea, thinning of the hair, skin rashes and depression.
Eat a varied diet that includes plenty of different foods from the four main food groups and it’s likely you’ll get enough biotin in your daily diet.
How to get enough:
|Food||Biotin Content (mcg)|
|100g grilled lamb’s liver||41|
|300ml semi-skimmed milk||6|
|200g can baked beans||5|
|150g pot low-fat fruit yoghurt||3|
|1 slice wholemeal bread||2|
You can follow a healthy, balanced diet using the food diary and database tools in Weight Loss Resources. Try it free for 24 hours.