Biotin: use, where to find it and its benefits

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It’s important that you get all the vitamins and minerals you need every day to keep your body functioning normally. Biotin is one of these essential vitamins, and its key for supporting energy release, brain function and your metabolism. Read on to learn what biotin is, what it does, and where you can find it. 

What is biotin?

Biotin, or vitamin B7, is an essential vitamin which has many benefits to your health and wellbeing. It’s sometimes also referred to as vitamin H and one of eight B vitamins. The other B vitamins are vitamin B1 (thiamin), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxal, pyridoxine, pyridoxamine), B9 (folate/folic acid) and vitamin B12 (cobalamin). 

Your body only needs a very small amount of biotin every day. You can find it in a range of foods, but it’s also generated by the bacteria that live naturally in your gut. The recommended NRV for biotin in 50 micrograms. 

You should be able to get all the biotin you need through a healthy, balanced diet that provides you with all the nutrition you need. However, if you feel like you need a bit more support you can add a dietary supplement to your routine. 

Biotin: the uses

Biotin (vitamin B7) plays a number of roles in your body and provides support for your health and wellbeing, including energy release and brain function. 

Biotin supports your: 

  • Energy – helps to generate energy from your food 
  • Brain – contributes to normal psychological and neurological function 
  • Hair – contributes to maintaining health hair 
  • Skin – contributes to maintaining normal skin 
  • Metabolism – supports the enzymes that contributes to the normal macronutrient metabolism. 

Because biotin is important for supporting the function of your hair and skin, it’s often found in multivitamins marketed towards hair and skin care. 

The properties of biotin

Biotin, also known as Vitamin B7, is one of eight B vitamins, and its important to your health and wellbeing in a number of ways. The role of biotin in the body includes supporting the metabolism of fat, protein and carbohydrates as well as supporting energy release.

Absorption of biotin happens in the small intestine, and the vitamin is water soluble, so it cannot be stored in your body for long. This means you need to replenish it every day. Thankfully, the bacteria naturally found in your gut produce biotin, and it’s also available in a small amount in a wide variety of foods, so you should be able to get adequate intake from your diet alone. 

To stay healthy, it’s important that you eat a varied diet which includes all the food groups as well as plenty of fruits and vegetables. You should also make sure you’re keeping your body hydrated, drinking 6 – 8 glasses of fluid a day. 

What food contains Biotin?

Biotin can be found in varying levels in a wide range of foods. Some sources of biotin include:

  • Eggs, especially egg yolk 
  • Nuts and seeds like almonds and sunflower seeds 
  • Liver 
  • Mushrooms 
  • Sweet potatoes 
  • Legumes like beans, peas and lentils 

If you’re concerned that you’re not eating enough food that contains biotin, you can also purchase biotin supplements, either on their own or with multiple nutrients as part of a multivitamin. If you’re unsure, you should talk to your doctor or pharmacist for more advice on diet and nutrition. 

Looking for a way to spark your energy and support your health? Berocca contains biotin as well as a range of vitamins and minerals, including vitamins B1 and B2 which support energy release and zinc to support your immune system. You can take it daily – in fact, we recommend it! 

If you want a little extra kick, why not try Berocca Boost? Berocca Boost contains biotin, alongside other vitamins and minerals as well as caffeine* for a little extra boost when you need it most. Berocca Boost contains caffeine which helps to increase your alertness and concentration 

*Do not exceed 400mg of caffeine per day. Not recommended during pregnancy or for those breastfeeding. 


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*Contains caffeine which helps improve alertness. Do not exceed 400mg of caffeine per day. Not suitable for those pregnant or breastfeeding.