Find Out All About Biotin With Our Guide
Biotin, also known as vitamin B7, is one of eight B vitamins. It plays various functions in the body.
But how much do we need and how can we ensure we get enough each day?
Why Do We Need Biotin?
One of biotin’s primary benefits is that it contributes to healthy hair and skin.
Biotin also contributes to the normal functioning of the nervous system.
How Much Biotin Do We Need?
The Nutrient Reference Value (NRV) for biotin is 50µg. The NRV is the recommended amount of a certain nutrient needed for good health.
It’s important to ensure that you eat biotin-rich foods, or safeguard your intake with a supplement, each day. This is because the eight B vitamins are water soluble so they are excreted from the body when we urinate. This is unlike fat soluble vitamins which can be stored in the body.
What Are The Best Food Sources Of Biotin?
Biotin is measured in micrograms (mcg or µg). It can be found in a range of foods such as the ones below. It’s usually found in small amounts in food.
- Cooked beef Liver- 31μg in 75g
- Nutritional Yeast - 21μg per 2 tbsps
- Egg Yolks - 10μg in one whole egg
- Button Mushrooms - 5.6μg per cup
- Legumes (peas, beans, lentils) - roasted peanuts - 5μg in 28g biotin
- Sunflower Seeds - 2.6μg in 20g
- Sweet Potatoes - 2.5μg in 125g
- Avocado - 1.85μg per medium avocado
- Roasted Almonds - 1.5μg in 30g
- Banana - 0.2μg per small banana
- Broccoli - 0.4μg in half a cup
Our Best Supplements Containing Biotin
If you feel that you won’t get enough biotin through your diet, you might want to consider a supplement such as Vitabiotics Ultra Vitamin B Complex. This includes all eight of the essential B vitamins, helping to safeguard your daily intake and maintain all round health.
Perfectil Original is a triple active supplement for skin, hair and nails containing 20 micronutrients including 45µg of biotin which contributes to normal skin as well as zinc, which contributes to normal hair and nails.
Perfectil Max also contains biotin, zinc and selenium which contribute to normal skin, hair and nails, as well as a specialist Nutri-dermal™ capsule, targeted at extra support for skin health which contains an extra 105μg of biotin compared to Perfectil Original.
Perfectil Hair contains 28 micronutrients to give hair extra support. This includes 45μg of biotin, as well as the minerals selenium and zinc.
Perfectil Hair Crush Gummies are great for those who don’t like taking tablets.
Each delicious vegan gummy provides 21 nutrients including biotin, selenium and zinc as well as copper, which contributes to normal hair pigmentation. It also includes amino acids, Grape Seed extract, Horsetail extract and Co-Q10.
Perfectil Skin offers a patented formula for greater skin support. The added Nutri-dermal™ capsule includes 105μg of biotin, Omega-3 fatty acids and Coenzyme Q10.
Wellman Gummies provide comprehensive nutritional support for men. Each natural orange flavour chewable gummy is packed with 22 nutrients, including biotin, vitamin B6, vitamin B12 and vitamin B5.
Wellwoman Gummies for women also provide comprehensive nutritional support with three berry flavour gummies containing 22 nutrients including 50μg of biotin as well as vitamin B6, which contributes to the regulation of normal hormonal activity.