Milly Gaines
Biotin, also known as vitamin B7, is a water-soluble vitamin that supports many parts of the body, including the nervous system, liver, eyes, hair, and skin. It is present in animal- and plant-based foods and is available as a standalone supplement or added to most multivitamins. Although biotin deficiencies are rare, certain groups are more likely to have trouble getting enough biotin or develop a deficiency, such as people with a biotinidase deficiency. The best way to get more biotin is by eating biotin-rich foods, such as meats, fish, vegetables, legumes, seeds, and other foods.
| Characteristics | Values |
|---|---|
| Biotin's role in the body | Helps convert food into energy |
| Biotin deficiency | Very rare |
| Biotin sources | Animal- and plant-based foods, multivitamins, prenatal vitamins, standalone supplements |
| Average biotin intake | 35–70 mcg/day |
| Biotin-rich foods | Liver, sweet potatoes, salmon, eggs, pork, ground beef, sunflower seeds, mushrooms, legumes, avocado, nuts, yeast |
| Biotin supplements | Beneficial for people with a biotin deficiency or certain medical conditions affecting hair growth |
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What You'll Learn
Eat liver, eggs, fish, meats, and legumes
Biotin, also known as vitamin B7, is a water-soluble vitamin that helps your body convert food into energy. It is important for eye, hair, skin, and brain function and may also support liver function. While biotin deficiency is rare, it is important to ensure that you are getting enough biotin in your diet.
One way to add biotin to your diet is to consume liver, eggs, fish, meats, and legumes. Liver is an excellent source of biotin, with a standard serving of chicken or beef liver providing over 100% of the daily value (DV). For example, 3 ounces (75 grams) of cooked beef liver provides nearly 31 mcg of biotin, while the same amount of chicken liver contains 138 mcg. You can fry liver with onions, mince it into homemade burger patties, or chop it up to top pasta dishes.
Eggs are another good source of biotin, especially in the yolk. Cooking eggs makes it easier for the body to absorb biotin, as it separates the biotin from the protein avidin found in raw egg whites. So, be sure to cook your eggs to get the most biotin out of them.
Fish, such as salmon, is also a source of biotin and omega-3 fats, which may be beneficial for hair health. Meats, in general, are a good source of biotin, although the specific biotin content can vary depending on the type of meat.
Legumes, including peas, beans, and lentils, are high in protein, fiber, and various micronutrients. Peanuts and soybeans, in particular, are good sources of biotin. For example, a 1-ounce (28-gram) serving of roasted peanuts provides just under 5 mcg of biotin, or 17% of the DV. Legumes can be boiled and added to entrées, salads, stir-fries, or baked dishes.
Incorporating these foods into your diet can help ensure that you are getting enough biotin to support your overall health and well-being.
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Nuts and seeds are great sources
Nuts and seeds are a great way to add biotin to your diet. Biotin, also known as vitamin B7, supports many parts of your body, including your nervous system, liver, eyes, hair, and skin. It is also thought to help nerves recover from damage, especially in people with progressive diseases such as multiple sclerosis.
Nuts that are rich in biotin include almonds, peanuts, walnuts, and pecans. A 1/4-cup (20-gram) serving of roasted sunflower seeds offers 2.6mcg of biotin, or 10% of the daily value (DV), while 1/4 cup (30 grams) of roasted almonds contains 1.5mcg, or 5% of the DV. Eating a variety of nuts and seeds is a good way to increase your biotin intake.
Nuts and seeds can be enjoyed raw, tossed into salads, mixed into pasta dishes and stir-fries, or blended into homemade nut and seed butters. For example, you could add sunflower seeds to a salad or stir-fry, or spread almond butter on bananas.
Biotin is a water-soluble vitamin, which means your body cannot store it and needs to replace it daily. However, bacteria in your gut can create biotin, although it is unclear what role this plays in your overall biotin levels. Most people get more than enough biotin through their diet, and it is rare to have a biotin deficiency.
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Vegetables like sweet potatoes, mushrooms, and avocados
Sweet potatoes are a great source of biotin, a B vitamin that supports various aspects of your health. They are also full of vitamins, minerals, fibre, and carotenoid antioxidants. A half-cup of cooked sweet potato provides 8% of the daily value (DV) of biotin. You can bake or microwave them until soft, or peel, boil, and mash them. You can also add them to homemade veggie burger patties or steam them and add them to stir-fries.
Mushrooms are another vegetable that offers ample biotin. Canned and fresh mushrooms are both good sources. In the wild, their high biotin content protects them from parasites and predators. Approximately 20 caps (120 grams) of canned button mushrooms contain 2.6 mcg of biotin, or nearly 10% of the DV. You can add canned mushrooms to noodles, pizzas, sauces, and gravies. Fresh mushrooms can be stuffed and baked, sautéed, or added to salads.
Avocados are also a good source of biotin. A 100-gram serving contains 3.2 to 10 mcg of biotin. They may be a particularly good option for people looking to protect their skin health.
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Consider supplements or multivitamins
Biotin is a water-soluble vitamin, meaning that the body cannot store it and must obtain it from food. While biotin deficiencies are rare, they can cause hair and skin problems, and in severe cases, neurological issues. If you are deficient in biotin, a supplement can help boost your levels.
Biotin supplements are available in pharmacies and online shops, and they usually come in 10-microgram, 50-microgram, and 100-microgram tablets. The amount of biotin you need daily depends on your age and gender. The FDA recommends that adults need 30 micrograms daily, and if you're nursing, you need 35 micrograms.
If you think you're not getting enough biotin in your diet, talk to your doctor about taking a daily supplement. Biotin supplements are generally considered safe, even in high doses, as your body flushes out any excess through your urine. However, taking too much biotin could interact with other medications or produce incorrect results on lab tests, so it's important to inform your doctor about any supplements you're taking.
In addition to supplements, you can also find biotin in multivitamins or prenatal vitamins. These typically contain a range of vitamins and minerals, including biotin, and can be a convenient way to ensure you're getting enough biotin in your diet.
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Benefits include nerve recovery and diabetes management
Biotin, also known as vitamin B7, is a water-soluble vitamin that is a part of the B complex vitamins. It is naturally found in foods like meats, eggs, fish, nuts, and some vegetables. It is also available in supplement form. Biotin has several benefits for the body, including nerve recovery and diabetes management.
Nerve Recovery
Biotin supports the nervous system and may help with nerve recovery. Research suggests that biotin administration started immediately after nerve injury and continued for a sufficient period can inhibit the development of neuropathic pain. In a study, oral administration of biotin (8 and 16 mg/kg) from the first day after surgery until day 21 significantly relieved mechanical allodynia and heat hyperalgesia. This indicates that biotin may be a potential therapeutic treatment for neuropathic pain, reducing the required doses of analgesic drugs.
Biotin is also thought to help nerves recover from damage, especially in people with progressive diseases such as multiple sclerosis. However, recent studies have not shown any long-term benefits of taking high doses of biotin for nerve health. More research is needed to fully understand the role of biotin in nerve recovery.
Diabetes Management
Biotin may play a role in diabetes management by influencing blood sugar levels, total cholesterol, and blood fats. Studies have shown that biotin supplementation may improve glycemic control and reduce plasma lipid concentrations in people with Type 1 and Type 2 diabetes. Additionally, a combination supplement containing chromium picolinate and biotin has been found to improve blood sugar management in people with Type 2 diabetes.
Biotin levels tend to be lower in people with Type 2 diabetes. In a study, participants with and without diabetes who took 6 micromoles per deciliter of biotin per day for 28 days showed increased activity of several enzymes that regulate blood sugar. However, no significant changes in glucose, insulin, triglycerides, or cholesterol were observed. More research is needed to fully understand the role of biotin in diabetes management.
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Frequently asked questions
Biotin deficiency is very rare, so most people get enough biotin from their diet. However, you can speak to your doctor or a healthcare provider if you are concerned about your biotin intake. Some signs of biotin deficiency include thinning hair and brittle nails.
Biotin is found naturally in meats, fish, vegetables, legumes, seeds, eggs, liver, avocado, sweet potatoes, and yeast.
Biotin supplements are available and considered safe for most people. However, they may be unnecessary unless you have a health condition like a biotin deficiency or brittle nail syndrome. It is recommended that you consult a doctor before taking any supplements.
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