U nas zapłacisz kartą
Biotyna a łuszczyca - Kluczowe informacje i badania naukowe
Biotin Benefits: What the Experts Have to Say
Biotin is a B vitamin that’s important for many body functions, including metabolizing food — the process of turning food into energy. And many people swear that biotin has improved their hair, skin and nail health, too.
Cleveland Clinic is a non-profit academic medical center. Advertising on our site helps support our mission. We do not endorse non-Cleveland Clinic products or services. Policy
But is biotin the magic solution to getting flowing locks, strong nails and glowing skin? Registered dietitian Courtney Barth, RD, explains the possible benefits of biotin and whether this nutrient could help you.
Good Sources of Biotin
Biotin is concentrated in several plant and animal foods, which is why most people who follow balanced diets easily meet their daily biotin needs.
Here are some of the best food sources of biotin:
- Beef liver: 30.8 mcg per 3 ounces (oz), or 103% of the Daily Value (DV)
- Eggs: 10 mcg per whole egg, or 33% of the DV
- Salmon: 5 mcg per 3 oz, or 17% of the DV
- Pork: 3.8 mcg per 3 oz, or 13% of the DV
- Sweet potato: 2.4 mcg per cooked cup, or 16% of the DV
- Sunflower seeds: 2.6 mcg per ¼ cup, or 9% of the DV
- Almonds: 1.5 mcg per ¼ cup, or 5% of the DV
Biotin is found in smaller amounts in foods like spinach, tuna, broccoli, bananas, cheese, oatmeal, and yogurt.
Health Benefits of Biotin
Jillian Kubala, MS, is a registered dietitian based in Westhampton, NY. Jillian uses a unique and personalized approach to help her clients achieve optimal wellness through nutrition and lifestyle changes. In addition to her private practice, Jillian works as a freelance writer and editor and has written hundreds of articles on nutrition and wellness for top digital health publishers.
Suzanne Fisher, RD, is the founding owner of Fisher Nutrition Systems.Biotin, also known as vitamin B7, is a B vitamin that’s essential for the metabolism of carbohydrates, proteins, and fats, as well as cellular signaling and gene regulation.
Biotin is concentrated in several foods, including eggs and fish, and is naturally produced by your gut bacteria. Biotin deficiency is rare, and supplementation isn’t usually necessary for healthy people.
That said, biotin supplements may be helpful for certain populations, including pregnant women and those with some medical conditions.
Here’s everything you need to know about biotin, including its health benefits and side effects.