Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes) [2,12].
A 100-gram serving of avocado contains 3.2 to 10 mcg of biotin. Avocados may be a good option for people looking to protect skin health because, like nuts and seeds, avocado is rich in vitamin E .
Some fruits, vegetables, dairy products, and whole grains contain biotin. Eggs and some organ meats are good sources of biotin; many nuts, seeds, seafood, and lean meats contain biotin.
Consider adding Silica Plus to your daily routine as a biotin alternative, not just for its benefits to your hair and nails, but for the benefits it can provide to your overall health.
If a person has a biotin deficiency, taking biotin may improve the health of their skin. Otherwise, collagen can be a better option as there is more evidence to suggest it helps improve the skin's appearance.
There are many causes of biotin deficiency. It can occur in rare inborn errors of metabolism, namely holocarboxylase synthetase deficiency or biotinidase deficiency. [5][3] Biotinidase deficiency is an autosomal recessive disorder.
Sunflower seeds and almonds are the most biotin-rich nuts and seeds. For daily values, 20 grams of roasted sunflower seeds contain 2.6 micrograms of biotin. That is about 10% of the daily value. In the case of almonds, 30 grams contain 1.5 micrograms of biotin, which is 5% of the daily value.
Another unusual and relatively common cause of biotin deficiency is eating lots of raw eggs, especially raw egg whites, which contain a type of protein that binds to biotin and makes it unavailable. This protein is denatured through cooking, which is why eating cooked eggs is not a risk factor.
Biotin, also known as vitamin B7, is a complex B vitamin that is often touted for having hair growth benefits. And some of that hype may actually be worth it. Biotin has functions in “creating red blood cells, which carry oxygen and nutrients to the scalp and hair follicles,” says Dr. Green.
Sources of Biotin
Other foods that contain this vitamin are whole meal bread, salmon, pork, sardines, mushroom and cauliflower. Fruits that contain biotin include avocados, bananas and raspberries. In general, a healthy varied diet provides the body with sufficient amounts of biotin.
Only riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss. Vitamin B2 (riboflavin) is a component of two important coenzymes: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD) [22].
Type I collagen from bovine or marine sources is the best collagen for hair growth because it is rich in the amino acid proline, the main component of keratin. Supplementing with collagen is likely more effective as a preventative measure.
The B Vitamins in Honey
Pollen and royal jelly have also been assayed for these vitamins and have been found to be good sources of the B-complex. Royal jelly is very rich in biotin and pantothenic acid, which may be significant in the metabolism of the young bee. Topic: nicotinic acids.
Oats are considered to be a natural beauty food because of a handy little B vitamin called Biotin. Biotin not only helps to boost your metabolism and digestion, it also keeps your hair, skin, and nails healthy. Just half cup of oats provides you with 25% of your recommended daily allowance of Biotin.
Excess in the body is rare, and since biotin is a water-soluble vitamin, it is excreted in the urine when in excess. Signs and symptoms of biotin overdose may include and are not limited to insomnia, excessive thirst, and urination.
Bananas. Not many fruits will hook you up with biotin, but bananas will get you a small dose. One small banana (105 grams) provides about 0.2 micrograms of biotin, or 1 percent of the DV.
Half a cup of boiled spinach contains 0.5 micrograms of biotin, equivalent to only 2% of the RDA. However, eating half a cup of spinach in every meal can increase the dietary intake of biotin.
Eggs are a great food source of biotin (13-25 micrograms per egg) with most of the biotin being in the yolk. Eating cooked eggs is recommended for optimal biotin absorption and to minimize the risk of foodborne illness from Salmonella.