Biotin, also known as vitamin H, is an important vitamin for the circulatory system. Its involvement in the bio-synthesis of many substances is essential for a healthy skin, digestive tract, and your cells. Fortunately, we have bacteria in our intestine that produces this vitamin, making deficiencies rare, as long as you eat a healthy diet. You can find it in good supply in whole grain products, wheat germ, beef liver, Brewer’s yeast, nuts, cauliflower, mushrooms and eggs. Other foods that contain it in a smaller supply are salmon, halibut, strawberries, and milk.
Researchers have studied the effect of biotin supplements in aiding type 2 diabetes with preliminary results indicating that a combination of biotin and chromium might improve blood sugar control.
Beef liver contains 100µg per 3oz
Peanuts contain 39µg per 3oz
Brewer's yeast contains 75µg in 3 tablespoons
2 whole eggs contain 25µg
Cauliflower contains 17µg per 3oz
Beans, especially Lima beans contain 10µg per 3oz
Mushrooms contain 16µg
Hazelnuts contain 16µg per 3oz
Table 7: Adequate Intake (AI)** for Biotin
Sources: Vitamin H (Biotin) | University of Maryland Medical Center http://umm.edu/health/medical/altmed/supplement/vitamin-h-biotin#ixzz3ac1ltUJ7
University of Maryland Medical Center
The Complete Home Guide to All the Vitamins by Dr. Ruth Adams