Biotin is found in many foods. Good sources include meat such as kidney, eggs and some fruit and vegetables, especially dried mixed fruit.

How much do I need?

Biotin is one of the B-group vitamins and is water-soluble, which means you need it in your diet every day because it can't be stored in the body. But we only need very small amounts of biotin.

You should be able to get all the biotin you need by eating a varied and balanced diet. Adults need between 0.01 mg and 0.2 mg a day.

What does it do?

Biotin has a number of important functions. For example it helps the body turn the food we eat into energy.

What happens if I take too much?

There isn't enough evidence to know what the effects might be of taking high doses of biotin supplements each day.

What is our advice?

Most people should be able to get the amount they need from their daily diet. But if you decide to take supplements it's a good idea not to take too much because this might be harmful.

Taking 0.9 mg or less of biotin supplements a day is unlikely to cause any harm.