What Foods Contain Biotin?

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by: Darrell Miller
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Date: Sun, 30 Jan 2011 Time: 12:15 PM
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Just like any other animal, the human body needs nutrients to function properly and to sustain life. These nutrients can be supplied by the food an individual eats or by the supplements he or she takes. One of these important nutrients is a water-soluble vitamin called Biotin, a member of the Vitamin B complex.

Biotin is helpful in the conversion of the macronutrients such as carbohydrates, proteins and fats into glucose, amino acids and fatty acids, respectively. It acts as a component of enzymes that catalyzes biological reactions. This vitamin is also very important for the healthy growth of body cells especially that of the skin, the hair and nails.

Biotin deficiency may happen but this case is rare. This is for the reason that this important vitamin is naturally produced by the normal flora of bacteria of the body's digestive tract. However, these bacteria may diminish in number if the person is under antibitoic therapy or suffering a certain disease condition. But if the good bacteria of the gastrointestinal tract fail to supply the sufficient amount of biotin the body requires, there are hundreds, if not thousands, of great dietary sources this vitamin.

First on the list is the legumes family. This includes peanuts, cashews, almonds and filberts. Vegetables, root crops and cereals are also very good sources of biotin. Fruits, vegetables and root crops with high biotin content are avocado, banana, soy beans, cauliflower, mushrooms, chard, tomato, sweet potato and carrot. Certain cereals which are also considered to be excellent sources of biotin are oats, wheat, barley and whole grains. Meats, poultry, organ meats, especially liver and kidneys, and dairy products are also taken into account as great dietary sources of this vitamin. Nevertheless, egg yolk also has a very high amount of biotin. However, egg white, especially when eaten raw frequently, can decrease the absorption of biotin. This portion of the egg contains a protein called avidin which blocks biotin absorption by the gastrointestinal walls. And for this instance, biotin will be readily excreted together with the feces.

Aside from the normal bacterial flora of the digestive tract and dietary sources, supplementation can also be a source of biotin. With the innovation of pharmacology, the water-soluble vitamin biotin is also available in supplements, either in the form of syrup, tablet or capsules. Biotin supplement is frequently purchased in capsule preparation in doses such as 10 mcg, 50 mcg and 100 mcg. But economic-wise, biotin is usually incorporated in the commonly used multivitamin supplement.

The daily recommended dose of biotin is 30 mcg but it varies by age and sex. Here is a brief overview of biotin daily requirements: Infants (0-12 months): 6 mcg, Children (1-3 years): 8 mcg, (4-8 years): 200 mcg, (9-13 years): 500 mcg, (14-18 years): 500 mcg, Adults (19+ years): 1000 mcg, Pregnant: 1000+ mcg and Lactating mothers: 1000+ mcg.

Remember munching peanuts, almonds or cashews as a working snack may do but to avoid undue calories take a supplement. And eating a well-balanced diet per meal is the best measure to obtain an adequate amount of nutrients, especially biotin, every day.

Biotin is available in capsules, tablets, and sublingual forms at your local or internet vitamin store. Always choose name brands like Solaray to ensure quality and purity when choosing a supplement.

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