5 Reasons Why now is the time to get some Biotin in your diet.

Deficiencies in important vitamins appear to precipitate anxiety symptoms, so it is possible that improving our intake of these vitamins should have the opposite effect and decrease the amount of anxiety we experience. While a lot of the buzz around biotin centers on its ability to support hair health and enhance appearance. There’s so much more to this beautiful little B-vitamin. One of the main areas where biotin is able to provide support, that is especially helpful right now, is in immune health and general well-being.

  1. Immune Response:

Biotin is essential for maintaining the development of white blood cells. White blood cells are our body’s defence mechanism of our immune system and work to protect our body’s from illness. Our body’s contain two different types of blood cells, TH1 and TH2 – TH1 And TH2 need to balance each other (think of a kids seesaw) when one becomes dominant it triggers an inflammatory response in the body.

  1. Boost your brain

B vitamins play a role in neurotransmitter activity in your brain. Biotin helps to maintain mood due to its role in synthesizing the hormones responsible for feeling positive.

  1. Can act as an anti-inflammatory

Studies have shown biotin deficiencies can contribute to inflammation by activating the inflammatory nuclear factor kappa B, which binds to your DNA and triggers a number of inflammatory cascades throughout the body.

  1. Keep your Energy Levels Up

Biotin is also necessary for the proper function of a variety of critical metabolic pathways, including those involved in the metabolism of fats and carbohydrates for energy. Biotin also supports healthy blood sugar regulation and stimulates the production of glycogen, the main type of fuel storage in muscles.

  1. Keep that good glow

As an added bonus Biotin can help fight the effects of aging due to its role in fatty acid synthesis, which is necessary for healthy skin.

Sources of Biotin

Food


Many foods contain some biotin. The biotin content of food can vary; for example, plant variety and season can affect the biotin content of cereal grains, and certain processing techniques, like canning, can reduce the biotin content of foods.

Millennials rejoice - Avocados are not only great on toast, they also form an excellent source of biotin. A 100-gram serving of avocado contains 3.2 to 10 mcg of biotin. Avocados may be a good option for people looking to protect skin health because, like nuts and seeds, avocado is rich in vitamin E.

Several alternative food sources of biotin include:

Table 2: Selected Food Sources of Biotin

Food

Micrograms
(mcg) per
serving

Percent
Daily Value

Beef liver, cooked, 85 grams (3 ounces)

30.8

103

Egg, whole, cooked

10.0

33

Salmon, pink, canned in water, 85 grams (3 ounces)

5.0

17

Pork chop, cooked, 85 grams (3 ounces)

3.8

13

Hamburger patty, cooked, 85 grams (3 ounces)

3.8

13

Sunflower seeds, roasted, ¼ cup

2.6

9

Sweet potato, cooked, ½ cup

2.4

8

Almonds, roasted, ¼ cup

1.5

5

Tuna, canned in water, 85 grams (3 ounces)

0.6

2

Spinach, boiled, ½ cup

0.5

2

Broccoli, fresh, ½ cup

0.4

1

Cheddar cheese, mild, 1 ounce

0.4

1

Milk, 2%, 1 cup

0.3

1

Plain yogurt, 1 cup

0.2

1

Oatmeal, 1 cup

0.2

1

Banana, ½ cup

0.2

1

 

The Daily Value for biotin for Adults is 30 mcg for adults.

Dietary supplements


Biotin is available in dietary supplements containing biotin only, in supplements containing combinations of B-complex vitamins, and in some multi-functional formulations, like BeautyDiet. Dietary supplements may be useful in providing one or more nutrients that otherwise may be consumed in less-than-recommended amounts.

Looking for a multi-functional formulation that supports Immunity, Cellular Energy, Wellbeing and contains your daily intake of biotin? Find out more about BeautyDiet and its unique technology.