Peanuts have the highest biotin content of the nuts, but many others will do — think pecans, walnuts, cashews, and pistachios. Nut butters count too [9]. How much biotin are we talking? Well, a quarter cup of roasted sunflower seeds has 2.6 mcg, while a quarter cup of roasted almonds has 1.5 mcg [8].
Nuts: Walnuts contain 9.5 micrograms of biotin per serving. Among all the nuts, walnuts contain the highest amounts of biotin. The other biotin-rich nuts include almonds, peanuts, and pecans.
Foods that contain the most biotin include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables (such as sweet potatoes) [2,12].
Ten almonds provide around 1.5 micrograms of biotin, which is about 5% of the daily recommended amount. This might not seem like much, but biotin plays a vital role in maintaining healthy skin, hair, and nails. As you explore the nutritional profile of almonds, you'll find they have more to offer than just biotin.
You can take biotin as a multivitamin, B-vitamin complex, or individual supplement. They usually come in 10-microgram, 50-microgram, and 100-microgram tablets. The amount of biotin you need daily depends on your age and gender.
Biotin use has caused the misdiagnosis of hyperthyroidism and Graves' disease, a serious autoimmune thyroid disease. 8 This is due to biotin's impact on thyroid lab work. Check with your healthcare provider before starting a supplement regimen. They may suggest that you stop taking biotin before getting your labs done.
Despite its popularity in the media and amongst consumers, biotin has no proven efficacy in hair and nail growth of healthy individuals. Only 1 study has shown decreased levels of biotin in healthy individuals, though this data was confounded by multiple factors, including patient history.
It's rare to be deficient in biotin. Symptoms include hair loss, dry scaly skin, cracking in the corners of the mouth (called cheilitis), swollen and painful tongue that is magenta in color (glossitis), dry eyes, loss of appetite, fatigue, insomnia, and depression.
The best plant sources of biotin include tempeh (fermented soya beans, sold in health food shops in blocks), peanuts and peanut butter, nuts (hazelnuts, almonds, walnuts, pecans and pistachios), muesli, nutritional yeast, oatmeal or rolled oats, mushrooms, avocado, seeds (sunflower and sesame), tahini (sesame seed ...
There is no evidence that taking biotin causes kidney stones or leads to chronic kidney disease. However, high doses of biotin can produce false results for certain lab tests, including those for thyroid function and for hormone levels. Consult your doctor when you're considering taking biotin or any supplement.
Only riboflavin, biotin, folate, and vitamin B12 deficiencies have been associated with hair loss. Vitamin B2 (riboflavin) is a component of two important coenzymes: flavin mononucleotide (FMN) and flavin adenine dinucleotide (FAD) [22].
The ideal daily intake of almonds is 30g, which is about 23 almonds. Eating more than this can lead to consuming too many calories, which can affect weight management goals. In India, people often eat 2-5 soaked almonds a day for health benefits, such as improving digestion and balancing body heat.
Regular intake of excessive quantities of certain nutrients can cause hair loss in some cases due to a temporary condition known as Telogen Effluvium. However, the effects of too much vitamin B7 - also known as biotin toxicity - remain unconfirmed.
Effective treatments for some types of hair loss are available. You might be able to reverse hair loss, or at least slow it. With some conditions, such as patchy hair loss (alopecia areata), hair may regrow without treatment within a year. Treatments for hair loss include medications and surgery.
What format of biotin is best? There is some evidence that liposomal formats may provide better nutrient uptake, but as tablets and capsules tend to contain more nutrients, it might be wise to look for one of these rather than a liposomal format which may have fewer nutrients.
Dietary Biotin Supplementation Modifies Hepatic Morphology without Changes in Liver Toxicity Markers.
There are no evident contraindications to taking this vitamin. Biotin is a safe and nontoxic vitamin that the body excretes when in excess. There are no known herbal interactions with biotin.
In a normal, healthy person, a biotin supplement likely won't have any effect on hair growth, shares Dr. Joyce Davis, a dermatologist in New York City. And if you're already getting enough from your diet, it won't be absorbed. “B vitamins, if they are taken in excess, just get excreted in the urine.
According to the Mayo Clinic, “no side effects have been reported for biotin in amounts up to 10 mg (10,000 mcg) per day.” Even so, numerous websites claim that too much biotin can weaken the immune system, impact the neurological system, contribute to high blood glucose levels, and cause digestion problems or skin ...
These include hair loss (alopecia) and periorificial dermatitis; scaly, red rash around the orifices, ie, eyes, nose, and mouth (also called “biotin-deficient face”). The rash is similar to that of zinc deficiency. Patients may also develop conjunctivitis and skin infections.
Avocados. A 100-gram serving of avocado contains 3.2 to 10 mcg of biotin. Avocados may be a good option for people looking to protect skin health because, like nuts and seeds, avocado is rich in vitamin E .