What drink has biotin in it?

The body doesn't store biotin, a water-soluble vitamin, so it is necessary to consume it regularly to maintain adequate levels. If you are wondering what drink has biotin in it, the options range from simple household staples to easy-to-make homemade concoctions and specialty fortified products.

Quick Summary

Several drinks naturally contain biotin or can be made with biotin-rich ingredients, such as milk, instant coffee, and homemade smoothies featuring nuts, seeds, and fruits. Specialty fortified waters and liquid supplements also provide concentrated doses to help meet daily vitamin B7 intake.

Key Points

• Natural Sources: Dairy products like milk and yogurt contain small amounts of naturally occurring biotin, while instant coffee is a surprising and more concentrated source.

• Homemade Smoothies: Blending ingredients like nuts, seeds, bananas, and spinach into a smoothie is an excellent way to create a biotin-rich drink at home.

• Fortified Beverages: For convenience, commercial products like Biotin Water® offer beverages specifically infused with the vitamin.

• Supplements for Control: Liquid biotin drops can be added to any drink, providing a precise and customizable way to manage your intake.

• Enhance Absorption: Always consume cooked eggs instead of raw to prevent the avidin in egg whites from blocking biotin absorption.

Naturally Occurring Biotin in Beverages

While biotin is most abundant in solid foods like liver and egg yolks, some common beverages naturally contain this essential vitamin. Knowing these sources can help you effortlessly incorporate more biotin into your diet.

Dairy Products

Dairy is a simple and accessible source of biotin. A single cup of 2% milk contains a small but notable amount of biotin. Plain yogurt also contains biotin and can be consumed as a semi-liquid drink or blended into smoothies. This is a convenient option for a quick, nutritious boost, and the biotin is easily absorbed by the body.

Instant Coffee

Surprisingly, instant coffee is a good source of biotin. According to one source, a 100g portion contains a high amount of biotin, which translates to a good daily dose from just a few teaspoons. While not all coffee preparations are equal, instant coffee is a quick way to get a biotin boost without needing to change your daily routine.

Fermented Drinks

Fermented products like beer and kombucha can contain trace amounts of biotin and other B vitamins as a byproduct of the fermentation process. The amount can vary widely depending on the specific product and fermentation method, so they are not reliable primary sources but can contribute to overall intake.

Homemade Biotin-Rich Drink Recipes

Creating your own drinks allows for maximum control over ingredients and biotin content. By blending biotin-rich foods, you can create delicious and nutrient-dense beverages.

The Biotin-Booster Smoothie

This recipe combines some of the most potent biotin-rich foods into one drink. It's a great way to start your day or refuel after a workout.

Ingredients:

• 1 cup of milk (dairy or plant-based)
• 1 large ripe banana
• 1/4 cup of plain yogurt
• 1/4 cup of almonds
• 2 tablespoons of sunflower seeds
• 1 tablespoon of chia seeds
• 1/2 cup of spinach

Instructions:

1. Combine all ingredients in a blender.
2. Blend until smooth and creamy.
3. For a colder smoothie, add a few ice cubes.

Dry Fruit and Nut Shake

Another fantastic homemade option is a shake made from soaked nuts and dried fruits. Soaking nuts overnight can improve texture and nutrient availability.

Ingredients:

• 1 cup of milk
• A handful of soaked almonds and cashews
• 2-3 soaked dried figs
• 1 ripe banana
• A pinch of cinnamon powder

Instructions:

1. Soak the nuts and figs overnight.
2. Drain the water and add the soaked nuts and fruits to a blender.
3. Add the milk, banana, and cinnamon.
4. Blend until you achieve a smooth consistency, adding more milk if needed.

Biotin-Fortified and Supplement Drinks

For those seeking a more concentrated dose of biotin or a more convenient option, several commercial products are available.

Biotin-Infused Waters

Specialty beverages, like those offered by Biotin Water®, are specifically designed to provide a biotin boost. These infused waters often come in various flavors and offer a simple way to increase your biotin intake while staying hydrated. They are a good alternative to high-sugar sodas and juices.

Liquid Biotin Supplements

Another option is to add liquid biotin supplements to your existing drinks. These drops can be mixed into water, juice, or smoothies for an easy and customizable biotin dose. This method is especially useful for those with higher biotin needs or absorption issues, as supplement biotin is highly bioavailable. It is important to inform a healthcare professional if you are taking supplements before any lab tests, as high doses can interfere with certain results.

A Comparison of Biotin Drinks

Drink Type	Biotin Source	Biotin Concentration	Other Nutrients	Convenience	Best For
Dairy	Natural	Low (e.g., 0.3 mcg/cup)	Calcium, protein, vitamin D	Very High	Daily, balanced intake
Instant Coffee	Natural	Moderate (e.g., ~6 mcg/tsp)	Antioxidants	Very High	Regular coffee drinkers
Homemade Smoothie	Natural (from ingredients)	High (depends on ingredients)	Fiber, protein, various vitamins	Moderate	Meal replacement, high intake
Fortified Water	Fortified	High (specific per brand)	Added vitamins, minerals	High	On-the-go hydration
Liquid Supplements	Fortified	Very High	Customizable	Very High	Targeted intake, flexibility

Tips for Maximizing Biotin Absorption

• Pair with Cooked Eggs: If you consume eggs, ensure they are fully cooked. Raw egg whites contain a protein called avidin that can bind with biotin and prevent its absorption.
• Combine with Other Nutrients: Natural food sources provide a synergistic effect with other vitamins and minerals that can aid absorption and overall health.
• Consider Timing: Since biotin is water-soluble, spreading your intake throughout the day can help maintain consistent levels.
• Consult a Professional: If you suspect a deficiency, it's best to speak with a healthcare provider before taking high-dose supplements.

Conclusion

While no single liquid is a powerhouse of biotin in the same way certain solid foods are, you have several options for boosting your intake. The answer to the question, "what drink has biotin in it?", is multifaceted. Dairy and instant coffee offer small, regular doses, while homemade smoothies provide a nutrient-dense and customizable way to get more. For convenience and concentrated amounts, fortified waters and liquid supplements are readily available. By understanding these options, you can easily incorporate this important vitamin into your daily routine for better overall health.

For more detailed information on biotin, consult the NIH Office of Dietary Supplements.

Frequently Asked Questions

What is the best drink for biotin intake?

There is no single 'best' drink, but homemade smoothies using biotin-rich ingredients like nuts, seeds, and bananas offer a high concentration. Fortified waters provide a convenient and simple option, while milk and instant coffee offer smaller, natural doses.

Can I get enough biotin from drinks alone?

While it is possible to increase your biotin intake with drinks, a varied diet that includes solid foods like liver, eggs, and legumes is the most comprehensive way to ensure adequate levels.

Are liquid biotin supplements effective?

Yes, liquid biotin supplements can be very effective. Free biotin from supplements is well-absorbed by the body and can provide a concentrated dose for those with higher needs or absorption issues.

Why is it important to cook eggs to get biotin?

Cooking eggs is crucial because raw egg whites contain a protein called avidin. Avidin binds to biotin and prevents its absorption by the body. Heating the eggs denatures the avidin, making the biotin available.

Do all fermented drinks contain biotin?

Some fermented drinks like kombucha and beer contain trace amounts of B vitamins, including biotin. However, the levels can vary significantly, so they are not considered a primary source.

Can I add biotin drops to any beverage?

Yes, liquid biotin drops are versatile and can be added to water, juice, or smoothies. Always follow the product's instructions and inform your doctor, as high doses can interfere with certain lab tests.

Is drinking a biotin-rich smoothie better than taking a supplement?

A smoothie with biotin-rich foods offers a more holistic nutritional profile, including fiber and other vitamins. However, supplements provide a controlled, concentrated dose that can be better for those with specific deficiencies or needs.