Biotin, also called vitamin H, B7 or B8, can be found mainly in animal organs, such as liver and kidneys, and in foods such as egg yolks, whole grains and nuts.
This vitamin performs important functions in the body such as preventing hair loss, maintaining the health of the skin, blood, and nervous system, in addition to promoting the absorption of other B vitamins in the intestine. See all your properties here.
Amount of biotin in food
The recommended daily dose of biotin for healthy adults is 30 μg per day, which can be taken from the biotin-rich foods shown in the table below.
|Food (100 g)||Biotin amount||Energy|
|Peanut||101,4 μg||577 calories|
|Hazelnut||75 μg||633 calories|
|Wheat bran||44,4 μg||310 calories|
|Almond||43,6 μg||640 calories|
|Oat bran||35 μg||246 calories|
|Chopped walnut||18,3 μg||705 calories|
|Boiled egg||16,5 μg||157.5 calories|
|Cashew nut||13,7 μg||556 calories|
|Cooked mushrooms||8,5 μg||18 calories|
In addition to being present in the diet, this vitamin can also be produced by bacteria in the intestinal flora, which helps to maintain its proper levels in the body.
Symptoms of lack of biotin
Symptoms of a lack of biotin typically include hair loss, peeling and dry skin, sores in the corners of the mouth, swelling and pain on the tongue, dry eyes, loss of appetite, tiredness, and insomnia.
However, the lack of this vitamin is rare and usually only occurs in hospitalized people who do not eat properly, in patients with diabetes or undergoing hemodialysis, and in pregnant women.
Learn How to use biotin to make your hair grow faster .