Where to get biotin naturally

There are other possibilities, so it is best to consult your doctor. In any case, eating more biotin-rich foods will be a safeguard, and will assist in any efforts your doctor prescribes. Just be sure to tell your doctor if you are taking any supplements, like vitamin pills or powders.

You can also see our 5 reasons to choose a hair supplement here. Got a question? Sunshine Immunity Support Multipacks. Why Yumi? Almonds Almonds, like most nuts and legumes, are excellent sources of biotin. Cauliflower Cauliflower is not only delicious and nutritious; it also contains about 17 mcg of biotin in a single serving.

Cheese Most people will be very happy to hear that cheese and other dairy products contain substantial amounts of biotin as well. Eggs Egg yolks contain biotin as well.

Mushrooms Mushrooms use biotin to protect themselves from predators and parasitic attackers. Sweet potatoes can be baked or microwaved until soft. You can also peel, boil, and mash them or add them to homemade veggie burger patties. Mushrooms are nutrient-rich fungi that offer several health benefits, including ample biotin. In fact, their high biotin content protects them from parasites and predators in the wild 12 , Approximately 20 caps grams of canned button mushrooms contain 2.

A 1-cup gram serving of chopped, fresh button mushrooms boasts 5. Bananas are one of the most popular fruits worldwide. One small banana grams also provides approximately 0. Bananas are a sweet, nutritious, and popular snack, and they also provide small amounts of biotin. Broccoli provides small amounts of biotin and is rich in several other nutrients, including calcium and vitamins A and C.

On the other hand, a standard 2. Nutritional and active dry yeast, which are used as a food flavoring and in baking, respectively, are both good sources of biotin. A medium avocado grams contains at least 1. Avocados can be eaten raw, mashed onto toast, stirred into guacamole, and sliced to top salads , taco soup, and burritos.

Avocados, which are commonly used to make guacamole, are particularly rich in healthy fats, as well as biotin. Biotin is a water-soluble B vitamin that your body needs to obtain from food. Deficiency is rare and can be avoided by eating biotin-rich foods.

Some of the best sources of biotin include legumes, egg yolks, organ meats, nuts, seeds, mushrooms, avocados, sweet potatoes, and yeast. The U. Food and Drug Administration FDA developed DVs to help consumers compare the nutrient contents of foods and dietary supplements within the context of a total diet. The DV for biotin is 30 mcg for adults and children age 4 years and older [ 15 ]. FDA does not require food labels to list biotin content unless biotin has been added to the food.

Biotin deficiency is rare [ 12 , 18 ], and severe biotin deficiency in healthy individuals eating a normal mixed diet has never been reported [ 13 ]. The signs and symptoms of biotin deficiency typically appear gradually and can include thinning hair with progression to loss of all hair on the body; scaly, red rash around body openings eyes, nose, mouth, and perineum ; conjunctivitis; ketolactic acidosis which occurs when lactate production exceeds lactate clearance and aciduria abnormal amounts of acid in urine ; seizures; skin infection; brittle nails; neurological findings e.

Individuals with biotinidase deficiency Biotinidase deficiency is a rare autosomal recessive disorder that prevents the body from releasing free biotin, leading to biotin deficiency despite normal intake. Without treatment, biotinidase deficiency produces neurological and cutaneous symptoms, and profound biotinidase deficiency can lead to coma or death [ 19 , 20 ]. Individuals with chronic alcohol exposure Chronic exposure to alcohol inhibits the absorption of biotin [ 21 ].

Pregnant and breastfeeding women At least a third of pregnant women develop marginal biotin deficiency in spite of normal biotin intakes; plasma and breastmilk concentrations of biotin decrease in lactating women, even when their dietary biotin intakes exceed the AI [ 2 , 18 , 22 ].

Additional research is needed to understand the clinical significance of these findings. Signs of biotin deficiency include skin rashes, hair loss, and brittle nails [ 10 , 13 ]. Therefore, biotin supplements are often promoted for hair, skin, and nail health [ 16 , 23 , 24 ].

However, these claims are supported, at best, by only a few case reports and small studies. The evidence on biotin supplementation to treat brittle nails includes three small studies that did not include a placebo group, and these reports do not indicate the baseline biotin status of study participants. One of these studies assessed the effects of 2.

In the second study, 2. Finally, the third, retrospective study in 35 patients with brittle nails found that 2. Only case reports are available to support claims that biotin supplements can promote hair health, and these reports were only in children [ 28 , 29 ]. Future studies are needed to determine whether biotin supplements might improve hair, nail, and skin health, especially among healthy individuals.

The FNB was unable to establish ULs for biotin because there is no evidence in humans that biotin is toxic at high intakes [ 1 ]. High biotin intakes, and potentially even intakes greater than the AI, may pose another type of health risk [ 32 ].

Supplementing with biotin beyond recommended intakes can cause clinically significant falsely high or falsely low laboratory test results, depending on the test. These incorrect results may lead to inappropriate patient management or misdiagnosis of a medical condition. The following section has more details on these interactions.

Very high intakes of biotin may interfere with diagnostic assays that use biotin-streptavidin technology and are commonly used to measure levels of hormones such as thyroid hormone and other analytes such as hydroxyvitamin D, producing falsely normal or abnormal results [ 9 , 32 ].

Even a single 10 mg dose of biotin has interfered with thyroid function tests administered within 24 hours of taking the supplement [ 38 ]. According to the Food and Drug Administration FDA , a patient with a high intake of supplemental biotin died following a troponin test to help diagnose a heart attack that gave a falsely low result because the test was subject to biotin interference [ 32 ].

FDA advises healthcare providers to ask their patients about any supplements they may be taking that contain biotin and to consider biotin interference as a possible source of error if laboratory test results do not match the clinical presentation of the patient [ 32 ].

Biotin can interact with certain medications, and some medications can have an adverse effect on biotin levels. One example is provided below. Individuals taking this and other medications on a regular basis should discuss their biotin status with their healthcare providers.

Anticonvulsants In a study in people with epilepsy, anticonvulsant treatment for at least 1 year was associated with significantly lower serum biotin levels than in control group patients [ 39 ].

A few other, smaller studies, have found similar results [ 40 , 41 ]. The reason could be that anticonvulsant treatment increases biotin catabolism, which leads to reduced biotin status and inhibition of intestinal biotin absorption [ 40 , 42 ].

The federal government's Dietary Guidelines for Americans notes that "Because foods provide an array of nutrients and other components that have benefits for health, nutritional needs should be met primarily through foods. Consuming biotin in food is unlikely to pose a risk. Even in people who take supplements, there is no evidence that high levels of biotin are toxic. However, biotin supplements may interfere with other medications, including those that treat seizures.

Women taking prenatal supplements that contain biotin are unlikely to need an additional biotin supplement. Speak to a doctor before trying any supplement. This is especially important for women who are pregnant or breastfeeding and people who are taking any medications. Most people consume enough biotin in their diet. A biotin deficiency is rare, though pregnancy, breastfeeding, and a few other factors can increase the risk.

People can ensure that they have a sufficient biotin intake by consuming foods rich in the vitamin. Some examples include liver, eggs, avocados, nuts, and seeds. Biotin, vitamin B7, or vitamin H helps the body metabolize proteins and process glucose. It plays a role in the health of the nails, skin, and hair. Creatine is an organic acid that helps to supply energy to cells, particularly to muscle cells.

People use it to improve athletic performance and…. Biotin is a popular supplement, especially for hair and nail health, but is it really worthwhile?

Find out more about what biotin does and where to…. Vitamins are essential to human health. Here, learn about each of the 13 vitamins, including good sources and how they help. Should we take vitamin and mineral supplements, are they a complete waste of money, do they do more harm than good? Which foods provide biotin?

Biotin-rich foods Supplements How much do we need? Potential risks Takeaway We include products we think are useful for our readers. Biotin-rich foods.