Biotin, also known as vitamin H, is an important B vitamin which is water-soluble. Like other B vitamins, biotin helps your body turn food into fuel for energy.It works in the metabolic process to break down protein, fats and carbohydrates. It is essential for developing strong nails and healthy hair.
Biotin can be found in most foods that are high in protein, such as meat, dairy products and vegetables. Vegetarians and vegans are at risk of having a deficiency of biotin and the most common indicators are hair loss and weak nails.
The recommended daily intake of biotin for adults is 300-5000mcg per day. Those looking to promote the growth of healthy hair and nails should take around 1000mcg per day which will be sufficient to promote increased growth. However, to avoid taking an overdose, check how much biotin you are already taking in other supplements, such as daily multivitamins and B-complex supplements.
|
Category |
Adequate Intake |
|---|---|
|
0-6 months |
5 micrograms a day |
|
7-12 months |
6 micrograms a day |
|
1-3 years |
8 micrograms a day |
|
9-13 years |
20 micrograms a day |
|
14-18 years |
25 micrograms a day |
|
19 years and older |
30 micrograms a day |
|
Pregnant women |
30 micrograms a day |
|
Breastfeeding women |
35 micrograms a day |
Foods Rich In Biotin:
1) Eggs:
Eggs, especially the yolks, have one of the highest concentrations of biotin. Even cooked eggs still maintain an excellent supply of biotin as well as zinc, iron and other B vitamins. One large cooked egg offers 13 to 25 micrograms of biotin. Raw egg whites contain a protein called avidin that prevents the absorption of biotin in your body which is to be avoided.
2) Diary:
Dairy products such as milk and cheese are natural sources of vitamin H. Cheddar cheese provides 0.4 to 2 micrograms of biotin per 1-ounce serving. Dried, skimmed milk contain 16 micrograms of Biotin per 100grams while dried, whole milk contain 10 micrograms.
3) Meat and Sea Food:
Liver contains high levels of biotin, with 27 to 35 micrograms of biotin in 3 ounces of cooked liver. Other organ meats such as kidney store significant amounts of biotin. Three ounces of cooked pork provides about 2 to 4 micrograms of biotin. Biotin can also be found in fish such as salmon and sardines. Cooked salmon has 4 to 5 micrograms of biotin per 3-ounce serving. A great deal of Biotin can also be obtained from Halibut.
4) Mushrooms:
Mushrooms are a healthy food overall, but if you’re concerned about your Biotin levels, you may want to be sure to include mushrooms in your cooking, or gravitate more towards menu items that include them. In addition to being a good source of Biotin, they bring with them a mix of healthy nutrients and minerals, and shouldn’t be overlooked as a healthy food. 100mg of Mushrooms contains about 8.9mcg of Biotin.
5) Avocados:
Avocados are full of so many vitamins, minerals, and other healthy things like protein and fiber, that it’s no surprise that you can use them for added Biotin. They provide a good portion of healthy fat as well, both monounsaturated and polyunsaturated, so no matter how you use them, in a recipe, on a salad, or on their own, you’re going to get a good boost of nutrition.One whole avocado contains about 5.40mcg of Biotin.
6) Peanut Butter: 
If you love the taste of peanut butter you’ll be happy to learn that it’s helping you stay on top of your Biotin needs. It is packed with protein, but can also provide a large number of calories in just a small amount. Peanut butter (3.5 oz) – 39 mcg
7) Berries:
No matter which type of berry you go with, chances are high that you’ll be taking a big step towards getting enough Biotin. The added bonus is that most berries like blackberries, blueberries, and strawberries are high in antioxidants, which can help you stay healthy and ward off things like cancer and heart disease by protecting you from free radical damage.
8) Legumes:
Soy products, pecans, peanut and several bean varieties contain a high amount of biotin, B vitamins, essential fatty acids and amino acids.
9) Whole Grains:
Nibbling on whole grains such as wheat, oats and barley are a healthy source of biotin and vitamins and will contribute to a healthy head of hair. Include rice, oats and bulgar in your meals where possible and start the day with a whole-grain cereal, preferably one enriched with B vitamins including biotin.
10) Swiss Chard:
This green plant is a top producer of biotin. It’s also a great part of a healthy salad choice that will provide antioxidants and help balance a diet.