Salmon. A 3-ounce serving of cooked salmon has 5 micrograms of biotin, about 17% of your daily value. Choose fish, poultry, beans, and nuts; limit red meat and cheese; avoid bacon, cold cuts, and other processed meats. HEALTHY PROTEIN Whole Grains

Elston MS, Sehgal S, Du Toit S, Yarndley T, Conaglen JV. Factitious Graves' disease due to biotin immunoassay interference‒acase and review of the literature. J Clin EndocrinolMetab 2016;101:3251-5. [ PubMed abstract] One potential side effect of supplementing with biotin is its ability to interfere with certain lab tests.Thank you for supporting our mission of translating food and nutrition knowledge into daily practice! Various other nutritional supplements could improve hair health. However, human trials have not supported the efficacy of many of these remedies for this purpose. Those who frequently enjoy raw eggs in recipes for mayonnaise, Caesar dressing, or eggnog may want to reconsider. A protein in raw eggs called avidin can bind to biotin, preventing its absorption. Cooked eggs are not an issue because avidin is broken down when heated. Related While biotin can be absorbed through the skin, research is limited and dated. Thus, it’s uncertain whether topically applied biotin promotes beard growth ( 10, 11).

Bananas. One serving (half a cup) of banana has 0.2 micrograms of biotin. Bananas also have vitamin B6, vitamin C, and the minerals manganese, potassium, and magnesium. You certainly need to get a small amount of biotin from your diet each day to stay healthy. It is especially important for pregnant women to get sufficient biotin to ensure the health of their fetus.

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Several food sources of biotin are listed in Table 2. Table 2: Biotin Content of Selected Foods [ 5] Food Perry, C. A., et al. (2014). Pregnancy and lactation alter biomarkers of biotin metabolism in women consuming a controlled diet. Li D, Rooney MR, Burmeister LA, Basta NE, Lutsey PL. Trends in Daily Use of Biotin Supplements Among US Adults, 1999-2016. JAMA. 2020 Aug 11;324(6):605-7. Biotin is found in B-complex supplements or supplements labeled “Energy Complex” or “Adrenal Support.” These supplements contain the whole gamut of B vitamins, such as vitamin B2 riboflavin, vitamin B3 niacin, vitamin B6, and vitamin B12. Eat a variety of whole grains (like whole-wheat bread, whole-grain pasta, and brown rice). Limit refined grains (like white rice and white bread). WHOLE GRAINS Stay Active

To prevent complications, always take the recommended dose of each vitamin or speak with your physician to get precise dosing instructions. Certain medications may interact with taking a biotin or B vitamin supplement, so always take them under the care and supervision of a physician. 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. Biotin supports your skin, hair, and eye health, as well as plays a role in other body functions and pregnancy. You can find biotin in food sources like egg yolk, nuts, and mushrooms. This biotin oil has a few other oils in it. While the soybean oil may not be one you want, the castor oil certainly is. Castor oil is about as good for your hair growth as biotin is, making it a good addition to this hair oil. Eggs are a good source of biotin, a complex B vitamin that helps your body turn nutrients into energy and provides a variety of health benefits. (Photo Credit: Moment / Getty Images)

An RDA (Recommended Dietary Allowance) does not exist for biotin because there is not enough evidence to suggest a daily amount needed by most healthy people. Instead, there is an AI (Adequate Intake) level, which is assumed to ensure nutritional adequacy. Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.

The FNB found the available data to be insufficient to derive an EAR and RDA for biotin. For this reason, the FNB established only AIs for biotin. The FNB based its determination of AIs for all populations on the amount of biotin in human milk consumed by infants and then used body weight to extrapolate AIs for other groups [ 11]. Table 1 lists the current AIs for biotin [ 1]. Table 1: Adequate Intakes (AIs) for Biotin [ 1] Age

However, according to an analysis of available studies, there have not been any clinical trials to support the use of biotin supplementation to improve hair health, except in people born with deficiencies. Said HM. Biotin: biochemical, physiological and clinical aspects. Subcell Biochem 2012;56:1-19. [ PubMed abstract] Cancer patients are often advised to take Biotin to help strengthen hair and nails. The typical recommended dose for chemotherapy patients is 2.5 mg (2,500 mcg) a day. So Can Biotin really help Hair Growth? There is a variety of biotin oils to choose from. Unfortunately, you will find many serums and liquid biotin supplements if you look for biotin oil. Worth noting is that biotin oil is not quite the same as liquid biotin. Liquid biotin is a biotin supplement that you take with a dropper.