Sources of Biotin
Biotin is consumed from a wide range of food sources in the diet, but few are particularly rich sources. Foods with a relatively high biotin content include Swiss chard, raw egg yolk (however, the consumption of avidin-containing egg whites with egg yolks minimizes the effectiveness of egg yolk's biotin in one's body), liver, Saskatoon berries, leafy green vegetables, and peanuts. The dietary biotin intake in Western populations has been estimated to be 35 to 70 μg/d (143–287 nmol/d).
Biotin is also available from supplements. The synthetic process developed by Leo Sternbach and Moses Wolf Goldberg in the 1940s uses fumaric acid as a starting material.
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