Author: Sarah Belgravia
Many people know that biotin – vitamin B7 – is one of the key nutrients involved in the maintenance of healthy hair growth.
Whilst egg yolks are often cited as a go-to food source for biotin, it is important to be mindful as to how many eggs you consume and how often you eat them. This is mainly due to the amount of cholesterol contained in the yolks.
New research published in the Journal of the American Medical Association suggests people should be eating fewer eggs than first thought. This comes at a time where egg consumption has increased due to the food and wellness trend for upping protein intake.
Increased risk of cardiovascular disease
Whilst the UK has no recommended daily or weekly limit on eggs, the 2015–2020 Dietary Guidelines for Americans state that dietary cholesterol should be restricted to 300mg/day. In terms of egg yolks, this equates to roughly 1.5 eggs per day, given one large egg contains approximately 200 mg of cholesterol.
This latest study into the effects of cholesterol specifically from eggs, and egg yolks, on the potential for heart disease found that consuming 300mg/day of dietary cholesterol resulted in a 17 per cent increase to the risk of developing cardiovascular disease and an 18 per cent higher risk of death in general. For those eating three to four eggs per week, there were links to a 6 per cent increased risk of cardiovascular disease and an 8 per cent risk increase of dying from any cause.
One of the study authors, Norinna B. Allen PhD, advised: “Our study showed if two people had exact same diet and the only difference in diet was eggs, then you could directly measure the effect of the egg consumption on heart disease. We found cholesterol, regardless of the source, was associated with an increased risk of heart disease. We want to remind people there is cholesterol in eggs, specifically yolks, and this has a harmful effect”.
Non-egg dietary sources of biotin
Whilst eggs are affordable, nutritional powerhouses and should not be avoided, those wishing to switch up their dietary source of biotin, here are a few examples of foods rich in the hair-friendly vitamin…
Almonds – whilst many nuts are a good source of biotin, almonds pack the biggest punch, whether raw, roasted or salted, with 1.5mcg per 32g serving.
Avocado – in addition to being a great source of vitamin E, one whole avocado will provide approximately 2 to 6 mcg of biotin, depending on its size.
Cauliflower – 128 g / one cup raw cauliflower can provide 4 mcg of biotin, whether eaten as crudities or uncooked cauliflower rice.
Liver – a 3 ounce serving of cooked beef liver contains approximately 30mcg of biotin, making it one of the richest food sources available.
Nutritional Yeast – also known as ‘nooch’, nutritional yeast is a popular vegan condiment that is a good source of B vitamins, including biotin.
Sunflower Seeds – these small but mighty seeds are jammed with nutrients, including magnesium, iron, calcium, zinc and copper, as well as 2.6mcg of biotin per 32 gram portion.
Sweet potato – this root vegetable are a good source of vitamin A, potassium and, offer 2.4mcg per 64g serving of biotin when cooked.
The recommended daily intake for biotin is 40mcg a day for adults, though several studies have found no adverse effects or symptoms of toxicity occur when taking higher doses.
Oregon State University research states that biotin is “well-tolerated” in doses of 200mg per day, and these were not associated with adverse affects, despite being “nearly 7,000 times” the adequate intake.
Whilst no substitute for a varied and balanced diet, food supplements can be a convenient top-up. Belgravia hair specialists have developed exclusive, one-a-day Hair Vitalics food supplements in specific Men’s and Women’s formulations, which contain a custom blend of vitamins, minerals, amino acids and botanical extracts – including biotin – to support normal healthy hair growth. These are one of the products available to non-clients, as well as patients of Belgravia hair loss clinics.
The Belgravia Centre is an organisation specialising in hair growth and hair loss prevention with two clinics and in-house pharmacies in Central London, UK. If you are worried about hair loss you can arrange a free consultation with a hair loss expert or complete our Online Consultation Form from anywhere in the world. View our Hair Loss Success Stories, which includes the world’s largest gallery of hair growth comparison photos and demonstrates the levels of success that so many of Belgravia’s patients achieve. You can also phone 020 7730 6666 any time to arrange a free consultation.