While most people get their daily dose of biotin from their diet, there is speculation that getting more biotin can be extra beneficial to your health. Biotin Deficiency Biotin is a B vitamin that supports various aspects of your health. Here are the top 10 biotin-rich foods. READ MORE 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 It's very rare to have a biotin deficiency, especially when you're healthy and eat a well-balanced diet. But there are symptoms if you're low on biotin, and they usually show up slowly. They can include: Anecdotal claims that biotin can aid hair growth are common, and its popularity among consumers is high.

Kury S, Ramaekers V, Bezieau S, Wolf B. Clinical utility gene card for: Biotinidase deficiency-update 2015. Eur J Hum Genet 2016;24. [ PubMed abstract] Biotin is a critical vitamin for bodily function. Many foods — including egg yolks, nuts, and legumes — contain small amounts of biotin. Bacteria in the large intestine also produce biotin. A person will usually get enough biotin from these two sources. 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. Biotin and Health Hair, nail, and skin healthSahinK, et al. (2013). Anti-diabeticactivity of chromium picolinate and biotin in rats with type 2 diabetes inducedby high-fat diet and streptozotocin. DOI:

Due to the body’s reliance on internal production and dietary intake for biotin levels, anything that causes malnutrition or interferes with gastrointestinal function can contribute to the development of a biotin deficiency. There is no firm scientific evidence to support the use of biotin supplements to improve hair growth unless a person has a specific biotin deficiency.Getting enough biotin ensures that your metabolism runs smoothly. Biotin converts the food you eat into energy you can use, helping to stimulate the healthy functioning of your metabolism. Biotin oversees the following metabolic functions: Although there is little evidence of direct health consequences of biotin supplementation, excessive intake may interfere with laboratory test results. Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy. Hair loss can be an upsetting condition to deal with. We look at the various causes, treatment options, and practical tips for preventing further loss. READ MORE

Many commercial companies include biotin in their beauty products, as it is extremely effective. Research has found that consuming high amounts of biotin can strengthen hair and nails that are brittle and weak. Various other nutritional supplements could improve hair health. However, human trials have not supported the efficacy of many of these remedies for this purpose. Sometimes taking biotin internally is not something you want to do. Whether this is because you already take vitamins and other things and simply don’t want to take yet another pill every day, or because you can’t take biotin for medical reasons, having another option is nice.

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The nervous system relies on biotin because it plays an important role in stimulating neurotransmitter activity and delivering nerve signals. B vitamins work together to improve memory and prevent the development of dementia or Alzheimer’s disease. 6) Thyroid Drink water, tea, or coffee (with little or no sugar). Limit milk/ dairy (1-2 servings/day) and juice (1 small glass/day). Avoid sugary drinks. WATER Vegetables Including these foods in your diet will ensure an adequate biotin intake and prevent the need to supplement in most cases. Summary Though supplementing with biotin may not be necessary for a majority of the population, it’s relatively safe, and toxic levels have not been established.

But why does biotin get superhero status when it comes to hair, skin and nail health? Maybe because biotin deficiency — not having enough biotin — can lead to: Considering that biotin plays a role in the production of keratin, the major protein found in hair, you may wonder whether it can aid beard growth. Said HM, Redha R, Nylander W. Biotin transport in the human intestine: inhibition by anticonvulsant drugs. Am J Clin Nutr 1989;49:127-31. [ PubMed abstract] Lazo-de-la-Vega-Monroy, M-L, et al. (2017). Effectsof dietary biotin supplementation on glucagon production, secretion, and action.DOI:

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Biotin is thought to help nerves recover from damage, especially in people with progressive diseases, such as multiple sclerosis. However, recent studies don't show any long-term benefits of taking high doses of biotin for nerve health. Foods With Biotin Biscolla RPM, Chiamolera MI, Kanashiro I, Maciel RMB, Vieira JGH. A single 10 mg oral dose of biotin interferes with thyroid function tests. Thyroid 2017;27:1099-1100. [ PubMed abstract] It is rare for a person to have a biotin deficiency, and most people in the U.S. naturally get enough from gastrointestinal bacteria and a balanced diet. Can you take too much biotin? Biotin lives up to its name by converting food into energy while ensuring that your liver, nervous system, skin, eyes, and hair remain healthy.