The power of biotin
The vitamin B, formerly known as vitamin H or coenzyme R, is often touted as a cure-all for brittle nails and thinning hair, especially during pregnancy. And it’s because of the vitamin’s ability to stimulate new cells, speeding hair and nail growth, that it remains a regularly buzzed-about beauty solution today. “Biotin is needed so that the body can metabolize the protein known as keratin and fatty acids, which are essential elements in hair growth,” says Keri Glassman, MS, RD, CDN, a celebrity nutritionist and the founder of Nutritious Life.
Almonds
Love trail mix? You’ll love this news: There are 14.72 micrograms (mcg) of biotin in 1/4 cup of almonds. A healthy portion of your daily dose but not all of it, according to WebMD, which states that the daily recommended intake is 30 mcg for adults. Pair the nuts with another biotin-rich ingredient like oats, for a breakfast with major beauty benefits.
Sweet potato
The root vegetable continually lands on “best of” lists detailing foods for healthier hair, skin, and nails. Yes, it clocks in with over 8 mcg of biotin per spud, but it’s also packed with other skin-friendly vitamins and minerals such as, vitamin C, copper, and dietary fiber.
Eggs
Your favorite morning meal is a bit of a catch-22 when it comes to biotin for hair growth. “Egg yolks are believed to be the highest food source of biotin,” explains Glassman, while also cautioning that eating raw egg whites could hinder the vitamin’s absorption.
Onions
Who knew, right? Your favorite stir-fry ingredient and sandwich topping is chock-full of biotin (almost 8 mcg per cup). Add raw, sliced onions to a dinner salad or taco bar for potent benefits. Explains Glassman, “raw or less processed foods contain more active biotin. Cooking may reduce the effectiveness.”
Oats
Overnight oats are having a moment, and that’s great news for your look. Just a quarter cup of oats provides about 25 percent of your recommended daily allowance. And since one study showed that people with brittle nails saw improvement in their symptoms after taking 2.5 mg of biotin per day for 1.5 to 7 months, it’s worth making these overnight oats part of your regular breakfast rotation.
Tomatoes
Find an excuse to throw tomatoes into just about every dish, they’re that good for you. Add one cup of tomatoes to salads, sandwiches, or soups, and voilà, you’ve already consumed 24 percent of the vitamin’s recommended dosage.
Peanuts
Almonds may be the golden child of biotin-packed nuts, but peanuts are a close second. “There are 6.4 mcg of biotin in 1/4 cup of peanuts, compared to 14.72 mcg in 1/4 of almonds,” shares Glassman.
Carrots
Yes, they’re a stellar source of biotin, but carrots have loads of other skin and hair benefits. “Beta-carotene [in carrots] works to counteract everything from dry skin, to dandruff, to wrinkle formation,” says Glassman. It’s also known to improve blood circulation, meaning that eating the popular veggie can yield stronger hair and nails and improve skin’s radiance.
Supplements
If you’re still curious about the pill route, there are options like ORB Hair, Skin, Nails + Collagen that deliver a whopping 500 percent DV of biotin per serving. “Biotin is a water-soluble vitamin, which means that any extra will flush out of the body if you take too much,” says Glassman of the supplement’s mostly harmless nature. But as with any new oral treatment, talk to your health-care provider about possible interaction with medication. “Taking biotin may decrease how the liver breaks down some medication,” she cautions as an example.
