Biotin is an essential nutrient naturally present in some foods and also available as a dietary supplement. This water-soluble vitamin is a co-factor for five carboxylases that catalyze critical steps in fatty acid metabolism, glucose, and amino acids.
Biotin also plays a vital role in histone modifications, gene regulation, and cell signaling.
There isn't a laboratory test for identifying low biotin levels, so this condition is usually identified by its symptoms, including thinning of the hair and red scaly rash around the eyes, mouth, and nose.
Other symptoms include tiredness, depression, hallucinations, and tingling of the legs and arms.
💊What is Biotin?
Biotin, also called vitamin B7, which is one of the B vitamins. It is required in a wide range of metabolic processes, both in humans and in other organisms, essentially related to the utilization of fats, carbohydrates, and amino acids.
The word “biotin” originates from the ancient Greek word “biotos,” which suggests “life” or “sustenance.” B vitamins, and particularly biotin, help keep your skin, liver, hair, eyes, and nervous system healthy. Biotin is also a vital nutrient during pregnancy, as it is essential for embryonic growth.
🧩Biotin is which Vitamin?
Biotin, also called vitamin B 7, which is one of the B vitamins. Biotin is a B vitamin and a coenzyme. It is also called vitamin H.
As biotin is present in so many varied kinds of foods. Thus deficiency is rare. Biotin, i.e., vitamin B7, works to turn proteins, carbohydrates, and fats into energy.
🍜 Can I get Biotin naturally from foods?
Biotin can be found naturally in many foods. Wheat germ, whole-grain cereals, eggs, whole wheat bread, dairy products, soy nuts, peanuts, swiss chard, salmon, and chicken are all sources of biotin.
🥝 What foods contain Biotin?
There are a variety of foods that contain Biotin. Let us dive into the list and check.
Eggs are full of B vitamins, iron, protein, and phosphorus. The egg yolk is one of the rich sources of Biotin. A whole, cooked egg (50 grams) gives approximately 10 mcg of Biotin or about 33% of the DV. You should always cook eggs thoroughly to reduce your risk of Salmonella poisoning and improve biotin absorption.
Egg whites comprise a protein called avidin, which can interfere with biotin absorption if eaten raw.
Legumes like beans, lentils, and peas are high in fiber, protein, and various micronutrients.Some of the important sources of Biotin are peanuts and soybeans.
A 1-ounce serving of roasted peanuts includes just under 5 mcg of Biotin or 17% of the DV.
Nuts and Seeds
Seeds and Nuts are a good source of unsaturated fat, fiber, and protein. Most of them also provide Biotin, but the amount tends to vary by type.
A 20-gram serving of roasted sunflower seeds offers 2.6 mcg of Biotin, while 30 grams of roasted almonds contains 1.5 mcg of Biotin.
Nuts and seeds can be used raw, mixed into pasta dishes and stir-fries, tossed into salads, or blended into a homemade nut and seed butter.
Certain organ meats, especially the liver, are high in Biotin. This makes sense biologically, as most of our body’s Biotin is stored in our liver.
Just 75 grams of cooked beef liver provides nearly 31 mcg of Biotin or 103% of the DV.
Cooked chicken liver is an even good source; packing 138 mcg per 75-gram serving gives a whopping 460% of the DV. Some people even enjoy liver fried with onions, minced into homemade burger patties, or cooked to top pasta dishes.
Sweet potatoes are full of minerals, fiber, vitamins, and carotenoid antioxidants. They are also one of the best vegetable sources of Biotin.
A 125-gram serving of cooked sweet potatoes comprises 2.4 mcg of Biotin or 8% of the DV.
Sweet potatoes can be microwaved or baked until soft. You can also boil, peel, and mash them or add them to homemade veggie burger patties.
Mushrooms are nutrient-rich fungi that offer numerous health benefits, including an adequate amount of Biotin.
In addition, their high biotin content protects them from predators and parasites in the wild. Approximately 120 grams of canned button mushrooms contain 2.6 mcg of Biotin, which is nearly 10% of the DV.
A 70-gram serving of chopped, fresh button mushrooms boasts 5.6 mcg or 19% of the DV. Canned mushrooms work well over noodles, sauces, and gravies, while fresh mushrooms can also be baked, sautéed, stuffed, or added to salads.
Bananas are one of the most common fruits globally. They’re packed with carbs, fiber, and micronutrients like copper, B vitamins, and potassium.
One small banana of 105 grams can also provide approximately 0.2 mcg of Biotin or 1% of the DV.
They are most often eaten on their own, but you can also add them to smoothies, spread nut butter on them.
Broccoli is one of the most nutrient dense vegetables. It is full of calcium, fiber, and vitamins A and C. It’s also a good source of Biotin. Just 45 grams of raw, chopped broccoli contains 0.4 mcg.
You can eat it raw with hummus or dip, steamed, blended into soups, roasted with olive oil, and seasoning.
Both Brewer’s yeast and nutritional yeast provide Biotin, but particular amounts vary by brand. Brewer’s yeast, which is also called active dry yeast, is used to leaven bread and brew beer. Conversely, nutritional yeast is an inactive yeast that is usually used to make non-dairy cheese.
Nutritional yeast might contain up to 21 mcg of Biotin, or 69% of the DV, per 2 tablespoons that are 16 grams.
On the other side, a standard 2.25-teaspoon, which is a 7-gram packet of active dry yeast used for baking, gives 1.4 mcg of Biotin or 5% of the DV.
Avocados are a good source of folate and unsaturated fats, but they’re also rich in Biotin. A medium avocado that is somewhat 200 grams comprises at least 1.85 mcg of Biotin or 6% of the DV.
Avocados can be eaten raw, stirred into guacamole, mashed onto toast, and sliced to top salads, taco soup, and burritos.
🍀 Should I take Biotin Before or After Eating?
Every person has their own way of taking their supplements. Some people take supplements in the morning with breakfast, others take them shortly after lunch, and some take them just before going to bed.
But, it is best to take biotin in the morning or with your day’s first meal. Because biotin also works as an energizer.
Also, make sure to take your biotin at the same time, consistently, every day. To see the results, that small, almost imperceivable fuzz on your head, you should take biotin for five to six months minimum.
You should include foods in your meal that are rich in vitamin B7. If you are one of those people with a sensitive stomach, I recommend that you take biotin when you eat something because your body will absorb it better, and you won’t get nauseous.
Also, biotin in pill-form absorbs much faster during the digestion process.
💊 Is it necessary to take Biotin Supplements?
Yes, let me tell you why Biotin intake is necessary and what Biotin Supplements can do.
Supplements can somewhat replace real foods. Biotin plays a unique role in helping the body use glucose, its essential fuel, and it promotes healthy hair and nails.
Biotin improves the quality of brittle and weak fingernails and helps slow hair loss if you have a biotin deficiency. You should give yourself a dose of Biotin if you are having symptoms of Biotin deficiency.
According to a study, Biotin can increase nail thickness by an average of 25 percent. Six months after taking biotin supplements improved brittle nails in two-thirds of the study’s participants.
Biotin may help people with diabetes in high doses, increasing the body’s response to insulin, so blood sugar (glucose) levels stay low. Besides, it may protect against the nerve damage that sometimes occurs in diabetes (called diabetic neuropathy).
The figures for Biotin are for a man is 30 micrograms a day and 25 for women, which increases up to 30 micrograms during pregnancy and 35 micrograms while breastfeeding.
Biotin, a B7 vitamin, can be found in capsules, tablets, and creams. Multivitamins and B-complex vitamins generally include Biotin (also called vitamin H) and pantothenic acid (which is also called vitamin B5), and both of them are also available as individual supplements. The primary form of Biotin is D-biotin.
Biotin for hair and nails: You can take 1000 to 1200 micrograms of Biotin a day.
Biotin for diabetes: Talk to your doctor about taking high doses of Biotin to prevent diabetic neuropathy. Diabetic neuropathy improvements can be noticed in 1 to 3 months.
Biotin for wound healing: Dexpanthenol cream 5 percent once or twice a day. To lower cholesterol, you should take 300 milligrams of pantethine three times a day.
In most of the cases, you should take individual supplements with meals.
Possible side effects can include diarrhea and fluid retention (due to 10 grams or more of pantothenic acid a day).
Recommended Intake: The daily suggested intake of Biotin is 30 micrograms for healthy adults who are 19 years old and above. Women who are lactating must consume 35 mcg per day.
While biotin is essential for normal body function and supplements can make you get rid of your Biotin deficiency, we would suggest you take Biotin Supplements available in the market. Also, you can have foods that are rich in vitamin B7.
It can also help pregnant women and people with diabetes, though there still isn’t enough data available to support supplementation.
With that said, it is always a good idea to have a balanced, healthy diet of minimally processed foods for your optimal health.
Frequently Asked Questions
Q. Are biotin rich foods enough to get sufficient amounts of biotin?
A. Consuming enough biotin rich foods can help you meet the daily recommended intake, but they may not provide enough to help you in correcting any deficiency.
Q. What are some biotin rich foods vegetarian?
A. There are many biotin rich foods vegetarian. While non-vegetarian sources contain a lot more biotin, biotin rich foods vegetarian include:
- Nuts and seeds
- Sweet potatoes
Q. Are there any biotin rich foods for hair growth?
A. Biotin rich foods for hair growth may not provide sufficient amounts of this nutrient, so it’s better to rely on health supplements, especially those with dosage of around 5,000 - 10,000 mcg of biotin. However, biotin rich foods for hair include:
- Egg yolk
- Sweet potatoes