Vitamin
Vitamin B7 (Biotin)
Recommended Daily Allowance: 30 mcg
Biotin is the "beauty vitamin." Essential for healthy hair, skin, nails and fat/carb metabolism.
✅ Health Benefits
- Hair, skin and nail health
- Fat and carb metabolism
- Gene expression regulation
- Nervous system health
⚠️ Deficiency Signs
- Hair loss
- Brittle nails
- Skin rash (around eyes, nose, mouth)
- Depression
🛑 Excess
- Non-toxic, but may interfere with lab tests
🏆 Top Sources in НейроДиет Database
Lentil soup (300ml)
300ml
15 mcg
300ml
Peanut butter (2 tbsp)
2 tbsp (32g)
10 mcg
2 tbsp (32g)
Chia seeds (2 tbsp)
2 tbsp (28g)
10 mcg
2 tbsp (28g)
Lentils (boiled, 200g)
200g
10 mcg
200g
Black beans (boiled, 200g)
200g
10 mcg
200g
Chickpeas (boiled, 200g)
200g
10 mcg
200g
Pelmeni (10 pc)
10 pc. (200g)
10 mcg
10 pc. (200g)
White beans (boiled, 200g)
200g
10 mcg
200g
Red lentils cooked (200g)
200g
10 mcg
200g
Green lentils cooked (200g)
200g
10 mcg
200g
💡 Interesting Facts
- Eggs, liver, nuts are the best sources
- Raw egg white (avidin) blocks biotin absorption
- Gut bacteria synthesize part of the requirement
- Popular hair supplement, but only effective in actual deficiency
Other Nutrients
Track Vitamin B7 (Biotin) with НейроДиет
Open App