Your body requires different nutrients during pregnancy for the proper growth of the fetus. Biotin is a nutrient from the vitamin B complex category and has several health benefits. The deficiency of biotin during pregnancy may negatively impact fetal growth, making its inclusion essential in your pregnancy diet. Various nutrients may be obtained by maintaining a balanced diet. However, the requirement for some specific nutrients increases when you are pregnant. Therefore, you may need to include their food sources in your diet or obtain them through dietary supplements prescribed by a doctor. However, you should not take dietary supplements without first checking with your healthcare provider. Continue reading this post to learn about the importance of biotin for pregnant women and different food sources rich in this nutrient.
Can You Take Biotin While Pregnant?
Biotin, also known as vitamin H, belongs to the B complex group of vitamins. B vitamins are necessary for the body to convert food into energy, and they also play several important functions that help maintain the overall health of the body. (1) Biotin during pregnancy can supplement the vitamin B deficiency. A deficiency of this important vitamin can lead to the development of rashes, hair loss, hallucinations as well as depression. It is, therefore, important to keep up with the intake of this crucial vitamin, particularly during pregnancy. (2)
Why Is Biotin Needed During Pregnancy?
Biotin, just like other vitamins, is needed for the proper growth and development of the fetus. It was earlier believed that the deficiency of this vitamin is quite rare, but now, it has been found that pregnant women tend to be deficient in it. In general, biotin deficiency tends to raise the risk of several health conditions and even birth defects during pregnancy, which is why, it is among the most crucial vitamins needed. (3)
Biotin Deficiency During Pregnancy
According to the Institute of Medicine, pregnant women must take in at least 30 mcg of biotin on a daily basis. (4) Just like iron and folic acid, biotin also makes for a crucial nutrient needed during pregnancy. In fact, a lot of women also tend to be deficient in this important vitamin during pregnancy because the body breaks down biotin more quickly during this period. The Linus Pauling Institute and the American Journal of Clinical Nutrition state that around 1/3rd to ½ of pregnant women are deficient in biotin, and this deficiency most commonly occurs during the late pregnancy. (5) A deficiency of biotin is linked to several health problems including:
Poor nail and hair health Increased risk of seborrheic dermatitis Diabetes Peripheral neuropathy Fatigue Reduced appetite Depression Insomnia (6)
When it comes to pregnancy, biotin deficiency may also lead to birth defects. It has been found that a deficiency of this crucial vitamin may lead to birth defects in animals, particularly conditions such as skeletal deformities, cleft palate, cleft lip, etc. (7)
Best Food Sources Of Biotin
Biotin and pregnancy go together for good health.The best way to ensure that you are not deficient in biotin during your pregnancy is to add more of biotin-rich foods to your diet. Some common foods that are rich in this vitamin include:
Grains and nuts: Whole grain products and nuts such as walnuts, pecans, almonds and peanuts turn out to be good sources of biotin. Image: Shutterstock
Eggs and dairy products: Egg yolks tend to have the highest concentration of biotin. Dairy products such as cheese, milk, etc also contain impressive amounts of this vitamin, and can be easily included in the diet. (8)
Fruits and veggies: Many fresh fruits and vegetables turn out to be excellent sources of biotin. Cauliflower, avocadoes, mushrooms, raspberries, carrots, swiss chard, onions, cucumbers, etc. contain substantial amounts of biotin.
Legumes: Soybeans, black eyed peas and many other legumes also turn out to be notable sources of biotin. Image: Shutterstock
Meat and fish: Organ meats, salmon and sardines are known to contain the highest levels of this vital nutrient. (9)
