Biotin, or vitamin B7, is a water-soluble vitamin that occurs naturally in some foods and is available in supplements. Vitamin B is important for food metabolism and many other bodily functions.
This is a very popular dietary supplement and is often promoted for healthier skin, hair, and nails. But do you really need to take biotin pills or gummies to get the recommended amount and benefits?
You may be getting more biotin from your breakfast, lunch, and dinner than you think. Maintaining a healthy, balanced diet and adding more biotin-rich foods can provide your body with the biotin and other nutrients it needs.
We spoke to experts about the benefits of biotin, supplements, and what foods to eat to get more biotin in your diet.
Biotin benefits
According to the National Institutes of Health’s Office of Dietary Supplements, biotin is an important cofactor for enzymes that help metabolize fatty acids, glucose, and carbohydrates. In other words, biotin helps the body convert food into the energy it needs.
“This is an essential nutrient and is needed by our bodies, especially our skin and appendages such as hair (nails),” Dr. Kathleen Suozzi, associate professor of dermatology at Yale University, told TODAY.com.
Because biotin is a water-soluble vitamin, the body does not store biotin and excess is excreted through the urine.
How much biotin do I need?
Adults need 30 micrograms of biotin daily. “If you’re pregnant, you also need 30 micrograms, and if you’re breastfeeding, you need 35 micrograms,” registered dietitian Frances Largeman-Ross told TODAY.com.
Experts note that most people can get enough biotin from a balanced diet or by taking multivitamins or prenatal vitamins (for pregnant or breastfeeding women). Always ask your doctor if you have any questions.
biotin deficiency
Biotin deficiency is rare. But certain groups are more likely to not get enough biotin or to develop biotin deficiency, Suozzi says. These include:
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According to Dr. Suozzi, people with biotinidase deficiency are a rare genetic disorder in which the body is unable to release free biotin.
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People who are chronically exposed to alcohol or who are alcohol dependent
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People who are pregnant or breastfeeding
According to the NIH, signs of biotin deficiency can appear gradually. In later stages, biotin deficiency can cause symptoms such as:
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thin hair
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hair removal
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scaly red rash around the opening
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dry, red eyes
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brittle nails
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numbness in the limbs
If you suffer from any of these, see a doctor who can determine whether you need supplements, says Largeman-Ross.
Testing can confirm biotin deficiency and rule out other common diseases that cause similar symptoms. “Again, biotin deficiency is very rare in healthy people,” Suozzi says.
Foods rich in biotin
If you want to get more biotin, experts emphasize that the best way is to add more biotin-rich foods to your diet. There are many delicious and nutritious whole foods that can help you get your daily dose of biotin without having to take a pill.
A healthy, balanced diet also provides you with other vitamins and minerals that support skin, hair, and nail health, Suozzi says.
“There’s so much focus and obsession with supplementing our diets when we should be focusing on replenishing them,” Suozzi says.
beef liver
According to Suozzi, the food with the highest amount of biotin is beef liver. Organ meats are rich in biotin and other essential nutrients.
According to the NIH, 3 ounces of cooked beef liver (about the size of a deck of cards) contains 30.8 mcg of biotin, which is more than 100% of your daily intake.
According to the Cleveland Clinic, beef liver has fewer calories than other cuts of meat and is rich in protein, iron, vitamin A, and other B vitamins.
If you’re new to beef liver, beef liver pâté might be a good introduction. The pâté contains liver that has been boiled until spreadable with herbs and spices. A flavorful, rich snack and rich in biotin, it’s the perfect addition to your next charcuterie menu.
egg
Eggs are a great multipurpose food that can help increase biotin in your diet.
One cooked whole egg contains 10 mcg of biotin, which is about 33% of your daily intake. So, if you eat a three-egg omelet or scramble, consider that your biotin needs are met for the day.
In addition to providing protein and healthy fats, eggs are also a good source of vitamins A and D, selenium, and B vitamins, which are important for hair growth and growth, TODAY.com previously reported. Important for skin health.
salmon
Salmon is another biotin-rich food to add to your diet.
According to Largeman-Roth, 3 ounces of cooked salmon (a palm-sized fillet or about 1/2 cup canned) contains 5 micrograms of biotin, or about 17 percent of your daily intake.
Salmon, especially wild-caught salmon, is a superfood for many reasons. It’s packed with healthy fats, including omega-3 fatty acids, as well as nutrients like vitamin D, calcium and zinc, TODAY.com previously reported.
Add both salmon and eggs to your toast for a nutritious breakfast rich in biotin.
Pork chop
Pork, especially lean cuts of pork loin such as pork chops, is also a good source of biotin.
Just 3 ounces of pork chops (about 1 small chop or half a large chop) provides 3.8 mcg of biotin, which is 13% of your daily intake.
Pork chops also contain protein, selenium, phosphorus, and zinc, making them an easy lunch or dinner.
sunflower seeds
Sunflower seeds are a great way to add biotin to your diet.
According to the NIH, 1/4 cup of roasted sunflower seeds contains 2.6 mcg of biotin. This corresponds to about 9% of the daily value.
The baseball field favorite is also rich in other nutrients. These superfood seeds are rich in heart-healthy fats, fiber, folate, and another B vitamin that helps the body convert carbohydrates into energy, TODAY.com previously reported.
Shelled seeds can be sprinkled on salads to add crunch or mixed into yogurt or smoothies. If you’re feeling extravagant, try creamy sunflower butter instead of peanut butter.
sweet potato
Cooked sweet potatoes are highly nutritious and a natural source of biotin. Of all vegetables, sweet potatoes contain the highest amount of biotin, Suozzi added.
A half cup, or about 2.4 ounces, of cooked sweet potatoes contains 8 mcg of biotin, which is about 8% of your daily intake.
The bright orange spuds are also rich in other nutrients such as fiber, potassium, vitamin A, and vitamin C.
It can be baked, roasted, mashed, or fried.
almond
Almonds are also an easy way to increase your biotin intake.
1/4 cup of roasted almonds contains 1.5 mcg of biotin, which is 5% of your daily value.
Almonds are also a natural source of protein, heart-healthy fats, fiber, magnesium and vitamin E, TODAY.com previously reported.
Other foods that contain biotin include tuna, spinach, broccoli, and dairy products such as cheese, milk, and yogurt, Suozzi said.
biotin source
Biotin occurs naturally in some foods, is available in supplement form, and is also included in multivitamins and other products.
Experts say most people meet their biotin needs by eating a variety of nutritious whole foods. Biotin is found naturally in meat, fish, vegetables, nuts, seeds, legumes, and other foods.
Research shows that the average intake of biotin from food for Westerners is 35 to 70 mcg per day, and the NIH found that people in these countries get enough biotin in their diets. Masu.
Who should take supplements?
Biotin is available as a dietary supplement and may contain biotin alone or in combination with B complex vitamins.
“Most people don’t need biotin supplements,” says Largeman-Ross. Although rare, people with a true biotin deficiency may need to take supplements (as directed by their doctor).
However, biotin supplements are still promoted to the masses to promote skin, hair, and nail health. On social media, many people claim that these products will give you glowing skin and shiny hair. why?
This may be because biotin deficiency can cause rashes, brittle nails, and thinning hair. However, for the majority of the population who consume enough biotin, taking extra biotin will not have much benefit. “Biotin teeth “Biotin is necessary for healthy hair and skin, but too much biotin does not promote healthy hair, nails, and skin,” says Suozzi.
Claims supporting the use of biotin supplements for skin and hair health are supported by, at best, a few small studies, according to the NIH, and more research is needed.
Just flush the money you spent on excess biotin and supplements down the toilet.
Risks of biotin supplements
There is no clear upper limit or toxic level of biotin for humans. “However, high doses of biotin or supplements can interact with laboratory values, especially those for detecting thyroid hormones and vitamin D,” Suozzi says.
Excess biotin can be a problem, Suozzi says, as it can cause falsely normal or abnormal results. This can lead to misdiagnosis and inappropriate treatment of hyperthyroidism, for example. “Even a single dose of biotin can interfere with thyroid function tests within 24 hours of taking this supplement,” Suozzi says.
Biotin can also interact with some drugs, such as anticonvulsants used to treat epilepsy, Suozzi added.
This article originally appeared on TODAY.com
