Top Biotin Foods and How to Absorb Them for Healthy Hair, Skin & Nails

Biotin, also known as vitamin B7, is a water-soluble B-vitamin that plays a crucial role in converting food into energy. It's instrumental in metabolising carbohydrates, fats, and proteins, thereby supporting various bodily functions. Beyond its metabolic duties, biotin is renowned for promoting healthy hair, skin, and nails, making it a staple in many beauty regimens.

There are plenty of benefits of biotin for hair. It is often hailed as a miracle nutrient for hair, and for good reason. It supports keratin production, the primary protein that makes up hair, thus enhancing hair strength and resilience. While biotin deficiency is rare, ensuring adequate intake can help maintain healthy hair growth and prevent hair thinning. For instance, the LBP Curry Leaves, Biotin & Mandarin Shampoo combines the nourishing properties of curry leaves and mandarin with biotin to support hair strength and vitality. Regular use can enhance hair texture and promote a healthy scalp environment.

Biotin contributes to the maintenance of healthy skin by supporting the production of fatty acids that nourish the skin. A deficiency can lead to skin issues such as rashes and dryness, so maintaining sufficient biotin levels is key to a radiant complexion.

Brittle nails can be a sign of biotin deficiency. Supplementing with biotin has been shown to improve nail thickness and reduce splitting, leading to stronger, healthier nails.

Though uncommon, biotin deficiency can manifest through various symptoms:

• Thinning hair or hair loss

• Skin rashes, particularly around the eyes, nose, and mouth

• Brittle nails

• Fatigue or lethargy

• Neurological symptoms such as depression or tingling in the limbs

  If you experience these symptoms, it's advisable to consult a healthcare professional for proper assessment and guidance.

Incorporating biotin-rich foods into your meals is a natural way to support your beauty and health goals. Here are some excellent sources of biotin foods.

Egg yolks are a powerhouse of biotin. Ensure they are cooked to reduce the risk of avidin interference, a protein in raw egg whites that can hinder biotin absorption.

Almonds, walnuts, and sunflower seeds are not only rich in biotin but also provide healthy fats that support skin health.

Peanuts, soybeans, and lentils are excellent plant-based sources of biotin, making them ideal for vegetarians and vegans.

Whole grains like oats and barley contain biotin and are also high in fibre, promoting overall digestive health.

Milk, cheese, and yoghurt provide moderate amounts of biotin along with calcium and protein.

This creamy fruit, currently enjoying its time in the food spotlight, is not only delicious but also a good source of biotin and healthy fats.

Sweet potatoes offer a healthy dose of biotin and are also rich in beta-carotene, which supports skin health.

Certain varieties, like button mushrooms, contain biotin and can be a tasty addition to various dishes.

While not the highest in biotin, bananas provide a small amount and are a convenient snack option.

• Eat a balanced diet: Combine biotin-rich foods with other nutrients (like protein, healthy fats, and complex carbs) to support optimal absorption and overall health.
• Avoid raw egg whites: Raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption. Always cook your eggs.
• Include probiotic foods: A healthy gut helps with nutrient absorption. Foods like yogurt, kefir, kimchi, and sauerkraut support gut health.
• Limit alcohol: Excessive alcohol can interfere with biotin absorption and reduce levels in the body.
• Stay hydrated: Water helps transport nutrients—including biotin—throughout the body.
• Minimize highly processed foods: These often lack essential nutrients and may disrupt gut function, affecting vitamin absorption.
• Consider cooking methods: Light steaming or sautéing biotin-rich vegetables like spinach and mushrooms can help retain more nutrients compared to overcooking.

The recommended daily intake for adults is approximately 30 micrograms. Most people can achieve this through a balanced diet.

While supplements can help if you have a deficiency, it's best to consult a healthcare provider before starting any new supplement regimen.

Biotin is generally safe, but high doses can interfere with certain lab tests. Always inform your doctor about any supplements you're taking.

Results can vary, but improvements in hair and nail health may be noticed after several weeks to a few months of consistent intake.