Biotin, or vitamin B7 is a water-soluble vitamin that’s naturally present in some foods and available in supplements. The B vitamin is important for metabolizing food and many other bodily functions. It's a very popular dietary supplement, often promoted for healthier skin, hair, and nails. But do you really need to pop a biotin pill or gummy to get the recommended amount or the benefits? You may be getting more biotin than you realize from breakfast, lunch and dinner.
Three ounces of cooked salmon , provides 5 mcg of biotin or about 17% of your daily value, says Largeman-Roth. Salmon, especially wild-caught varieties, is a superfood for many reasons. It’s full of healthy fats, including omega-3 fatty acids, as well as nutrients like vitamin D, calcium and zinc, TODAY.com previously reported.
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