Biotin is a vitamin B complex, soluble in water. It is found in all living cells and is essential for cellular metabolism. [ 1 ] Biotin is also known as vitamin H, coenzyme R and vitamin B7. For further confusion, vitamin B8 is sometimes called, but this is not official and relatively uncommon (B8 usually refers to inositol). Biotin is used by all living creatures: plants, animals and even unicellular organisms.
In animals, biotin is essential to metabolize proteins and convert sugar into usable energy. [ 2 ] It is necessary for the production of hormones and helps maintain healthy blood sugar levels. Biotin cares for the health of hair , skin and nails. Mammals, including humans, can not synthesize biotin and must obtain it from dietary sources.
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Biotin deficiency is rare but dangerous. The vitamin is essential for the normal development of the fetus and a deficiency during pregnancy can cause birth defects. [ 3 ] Symptoms of biotin deficiency include brittle nails, hair loss, muscle pain, nausea, fatigue, anemia, and dry skin. [ 4 ]
Not All Sources of Biotin Are Equal
There are two forms of biotin that are found in living cells: free and bound to proteins. The latter is exactly what it sounds like: biotin bound to proteins. It is found mainly in bacteria and animal cells. Free biotin, which is not bound to a protein, is more common in plants. [ 5 ]
The human body can use both forms of biotin, but free biotin is more bioavailable immediately. In the case of biotin bound to proteins, your body must break the bond to convert biotin into a form you can use. Free biotin does not require this step: it is easily absorbed and used in the body. Due to its high content of free biotin, plant-based foods are generally the best dietary sources of this vitamin than animal-based foods. [ 6 ]
Sources of Biotin bound to Proteins
Many foods contain some biotin, but for the most part, their concentration is negligible from a nutritional point of view. Other foods have a high biotin content. Organ meat, such as kidneys and liver, is the most concentrated source. [ 4 ] Milk, dairy products, fish and seafood are other rich sources, derived from animals. [ 7 ] Although egg yolks have a high concentration of biotin, they also contain a chemical substance that interferes with the absorption of biotin. In fact, a diet high in egg whites can lead to a biotin deficiency. [ 4 ]
At Global Healing Center, we strongly recommend a raw, vegan diet, however, we understand that not everyone will choose this lifestyle. If you have to consume products of animal origin, at least opt for organic products whenever possible. This can mitigate, but not eliminate, some of the many health risks associated with the consumption of meat and dairy products.
Foods With Biotin of Vegetal Origin
Although many types of foods of animal origin contain biotin, it is a biotin bound to proteins. The plants contain free biotin , which is more bioavailable. This means that it is possible to obtain enough biotin from a vegan diet. Considering the multitude of other health benefits associated with a plant-based diet, it is also the healthiest option.
Since we have recently begun to understand the importance of biotin, nutrition experts continue to refine methods to accurately measure the concentration of biotin in foods. As such, biotin content calculations vary greatly for some foods and are non-existent for many others. After a thorough investigation, we have compiled this list of the best foods with biotin.
1. Dry Fruits
Although the concentration of biotin varies according to the type of nut, in general, nuts are one of the best food sources of free biotin. One hundred grams of walnuts contain about 28 micrograms (mcg) of biotin; the same amount of peanuts or walnuts contains almost 37 mcg. Nuts are also an excellent source of energy, omega fatty acids and other heart-healthy nutrients.
2. Sunflower Seeds
Healthy for the heart, rich in magnesium and rich in antioxidants, a handful of sunflower seeds is a very good snack . They are also an excellent source of biotin. One hundred grams of sunflower seeds contain 66 mcg of this vitamin. [ 8 ]
3. Legumes
Legumes are another excellent source of biotin, especially green peas. The peas contain 40 mcg of biotin per 100 grams when they are fresh and 70 mcg when they are dry; the lentils provide 40 mcg of biotin. Even better, legumes are rich in folic acid and improve digestion. [ 8 ]
4. Cauliflower
As a cruciferous vegetable, cauliflower is ideal for liver detoxification and is full of healthy nutrients, one of which is biotin. [ 9 ] A single serving of cauliflower offers 5% of your daily biotin requirement. Cauliflower is also rich in vitamin C and many other compounds that promote good health. [ 10 ] Not only is it excellent as a raw snack, but there are also many cauliflower recipes that you can enjoy.
5. Bananas
Generally speaking, most types of fruit are not a very good source of biotin. Bananas are an exception. A banana of medium size, peeled (about 100 grams) contains 118 mcg of biotin. [ 11 ] Bananas are also a good source of dietary fiber, potassium, manganese, calcium, iron, magnesium, phosphorus and vitamins A, C and B6.
6. Cereals
Many cereal grains are a good source of biotin. The rice bran has a particularly high concentration, 66 mcg per 100 grams. Barley and oats provide 31 and 24 mcg, respectively.
7. Avocados
Avocados are now more popular than ever and for a good cause. In addition to their many positive qualities, avocados are also a decent source of biotin. An entire avocado contains 2-6 micrograms of this vitamin, so do not be afraid to consume a little more organic guacamole .
Other Good Sources of Biotin
There are many other good sources of biotin. Carrots, green leafy vegetables, tomatoes, raspberries and mushrooms can contribute significantly to the daily intake of biotin. Yeast also has a very high biotin content, as do yeast products such as whole grain bread. [ 11 ]
The Best Foods With Biotin
- Vegan Sources of Biotin
- Food Biotin content (mcg / 100 grams)
- Sunflower seeds 66
- Rice bran 66
- Green peas, fresh 40
- Dry peas 70
- Lentils, fresh 40
- Peanut 37
- Nuts 37
- Barley 31
- Oatmeal 24
- Pecan nuts 28
- Carrots 25
- Cauliflower 17
- Mushrooms 16
- Avocados 4-12
How Much Biotin Does It Need?
Compared to other vitamins, much remains to be discovered about biotin. Currently, there is no official recommended daily intake of biotin and the hypotheses of what it should be vary drastically. The National Library of Medicine of the United States recommends a daily diet of only 30 micrograms. [ 13 ] At the other end of the spectrum, the National Institutes of Health (NIH) recommend a daily diet ten times higher: 300 micrograms for adults. [ 14 ]
Based on my experience, I tend to believe that our biotin requirements are at the upper end of that scale. Since it is a water soluble vitamin, biotin does not accumulate in your body like fat-soluble vitamins. This means that you need to replenish the supply on a regular basis. If you take more than you need, your body will simply remove excess biotin through your urine. Individual needs vary, but I recommend using the following table as a general reference framework for daily biotin intake: [ 14 ]
- Stage of life Optimal Intake (IA) of Biotin, Daily
- Babies 50 mcg
- Children under 4 years old 150 mcg
- Adults and children over 4 years old 300 mcg
Generally speaking, adults need more biotin than children; and pregnant or lactating women may need more than other adults. Many health problems or deficiencies influence the amount of biotin we need. It is best to consult your health professional to receive guidance on your personal biotin needs.
Incorporate Biotin in Your Diet
Biotin is present in a wide variety of foods. With a little planning and consuming real and whole foods, getting enough biotin through diet is possible for most people. Biotin is also produced by the microflora in the intestine, but it is not known how much it contributes to meeting the biotin requirements. [ 5 ] Ultimately, biotin produced by beneficial microorganisms in the intestine is added to the biotin that is obtained from food.
Due to its role in strengthening hair and nails, many types of shampoos and creams boast biotin. Keep in mind that this is just a marketing ploy. Biotin is not easily absorbed by hair or skin, so if there is some biotin in these products, you will not get all of its effects anyway. Ingestion is the most effective way to incorporate biotin into your system.
If you want to get more biotin than your current diet offers or if you suffer from a biotin deficiency, supplementation may be the answer. If you are looking for a biotin supplement, consider testing Biotin from Global Healing Center. The Global Healing Center Biotin is a natural vegan supplement, extracted exclusively from plant sources. As always, do your own research and consult your healthcare professional to find what works best for you and your particular needs before committing to any new supplement.
Do you have a favorite food that contains biotin and does not appear on this list? Leave a message below and share your ideas!