Foods High In Biotin & How Much You Need

Foods High In Biotin & How Much You Need


Biotin, a vitamin found in many foods that we eat offers a wide range of benefits when taken in supplement form in the body.

Known as Vitamin H, it is part of the B Complex vitamin family.  It helps the body to metabolize carbohydrates and fats.  It is one of those vitamins that is hard to be deficient of unless a person is a heavy smoker, drinker or if a person eats lots of processed food, has a compromised liver, or is pregnant.

Long since touted as the go-to vitamin for those who want beautiful hair, skin, and nails it can lower cholesterol within the body as well as regulate blood sugars in the body.

What Foods Have Biotin?

Selecting a whole foods diet that is diet promoting foods eaten as close to their natural state, it ensures that all vitamins and minerals are plentiful in the body.  This will increase the overall health and wellness of a person’s body naturally if there happens to be a deficiency of biotin or any other vitamin.

These foods are just some of the healthy choices a person can make when hoping to increase the Biotin in their bodies.

  • Sweet potato
  • Eggs
  • Almonds
  • Cauliflower
  • Spinach
  • Avocado
  • Salmon
  • Oats
  • Sunflower seeds
  • Bananas
  • Carrots
  • Walnuts

For those individuals who still may be concerned about getting enough of this vitamin in their bodies, possibly their diet is lacking, they have a health condition or take medication that affects the liver then supplementation may be necessary.

How Much Biotin Should I Take?

While consulting with a health care provider before deciding to take this vitamin due to health issues that may factor into this, here are some general guidelines to follow when deciding to take a supplement of Biotin.

Suggested Dosage For Adults

For adults, both male and female over 19 years of age, up to 30 mcg per day is a safe amount that can be taken in vitamin form. For pregnant or breastfeeding mothers, no more than 30 mcg per day is also safe.  For the elderly, consulting a physician is always essential since other medications may interact.

Suggested Dosage For Children

  • Under 6 months 5 mcg daily maximum
  • 7-12 months of age 6 mcg daily maximum
  • 1-3 years of age 8 mcg daily maximum
  • 4-8 years of age 12 mcg daily maximum
  • 9-13 years of age 20 mcg daily maximum
  • 14-18 years of age 25 mcg daily maximum

While these are guidelines, consultation with a trained professional should be considered for the best possible outcome and overall health of the body since there are many factors that play into deficiencies within the body.

Supplementing with the vitamin is safe, and no known dosage will cause side effects, or what kind of side effects. Unless a doctor states otherwise, as with any supplement, starting low and taking it slow is the best method to take to ensure the body’s overall health. You can read more here.

All-Natural Supplements

Biotin is an essential vitamin that is very good for the health of the skin, nails, and hair. Its deficiency is not good and may cause several health issues, but taking biotin reduces the symptoms along with improving overall health. You can find all-natural biotin-formulated supplements such as AgelessHAIR – All Natural Hair, Skin, and Nails.