Biotin deficiency and eczema - dosages and food sources

|Karen Fischer

Biotin is essential for skin health and normal hair growth. Since the 1950s it has been well established that biotin deficiency can cause eczema and dermatitis. While not all cases are caused by biotin deficiency, this B-group vitamin is an essential part of any treatment program for skin inflammation. Biotin from food sources is usually attached to protein and is poorly absorbed by the body.

Egg white injury (biotin deficiency)

It’s important to avoid eating raw egg whites. ‘Egg white injury’ can occur when avidin, a protein in raw egg whites, latches onto biotin so your body cannot use it. Skin inflammation is one of the first signs of this happening. While eating raw eggs occasionally won’t cause egg white injury, avoid consuming egg protein smoothies, pavlova, some dips, chocolate mousse and mayonnaise — these foods are bad for eczema.

Biotin: dosages and food sources

 Biotin (also known as)

Supplement dosages (milligrams per day)

Eczema-friendly food sources

 

Vitamin B7

Vitamin H

Infants (AI)

5–6 mcg from breastmilk or hypoallergenic (dairy-free) infant formula

Children + teens

1–4 years: 8–30 mcg 
5–12 years: 20–60 mcg 
13–18 years: 30–60 mcg

Adults

30–90 mcg

1 cup cooked soybeans: 40 mcg
1 egg: 15 mcg (avoid raw egg)
150 g (5 oz) grilled salmon: 14 mcg*
60 g (21⁄3 oz) oats: 12 mcg
1 cup sweet potato: 8.6 mcg^
1 cup carrots: 6 mcg^
1 medium banana: 3 mcg* 

(biotin is poorly absorbed from foods) 
(mcg is also referred to as μg)

AI: Adequate Intake as per Australian Government guidelines, shown on the table as the lowest dose (no set RDIs). The higher range is the therapeutic dose. 
^Contains salicylates (not suitable during weeks 1–3 of the FID Program). 
*Contains amines (not suitable for weeks 1–2 of the FID Program). 
Note: take biotin with vitamin B6, magnesium and zinc to reduce skin inflammation, as they aid the conversion of omega-6 and omega-3 fats to healthy, anti-inflammatory substances.

Products 

At Eczema Life, we recommend nutritionist Karen Fischer's low food chemical program (The Eczema Detox) along with additive-free supplements for skin health and wellbeing. Click on the images to view more details:

           

 

The Eczema Toolkit

the holistic way to clear skin

The Eczema Detox is Karen Fischer's latest best-selling eczema manual designed to help you find relief. Through her work she found some patients needed a special program to identify personal triggers, so the FID Program was created. The Eczema Clear Skin Toolkit combines gut health and nutrition with soothing, barrier repair skincare and supplements to calm the itch and support skin repair, the immune system and more. If you’ve tried everything and nothing has worked, this is the skin calming toolkit you've been praying for.

learn more

Eczema Friend

the itch buster  |  rash cream

The low pH eczema cream that helps to relieve itchy skin, red skin rash and mild eczema and dermatitis. Suitable for all types of rashes. It's the cream you'll wish you had tried first.

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Frequently asked questions

Does food allergy trigger eczema?

Food allergy and eczema are closely linked, and allergies can absolutely make eczema worse, but they're often not what starts it in the first place. In fact, research suggests the reverse may be more accurate: eczema itself may come first and increase the risk of developing food allergies, rather than the other way around (Tsakok et al. 2016). One study found that babies with eczema were up to six times more likely to become
sensitised to foods compared to those without eczema. In children with established eczema, up to 66% showed food sensitisation, with confirmed food allergy in up to 81% of cases (Tsakok et al. 2016).

If you or your child has a diagnosed food allergy, those foods should be avoided for now. For additional guidance, the Food Intolerance Diagnosis (FID) Program in The Eczema Detox book can help identify food intolerances that do not show up in allergy tests (see next FAQ).
Do food allergy tests help eczema?

Skin prick tests and other food allergy tests including blood tests and patch tests can be unreliable on their own, so an oral food
challenge (supervised by an allergy specialist if you are prone to anaphylaxis), is the most accurate way to confirm whether you or your child is reacting to a particular food. For additional guidance, the FID Program in The Eczema Detox book can help you to identify your personal triggers.
About the authors

Ren Karen Fischer is a nutritionist, mother of two, and award-winning author of seven books, including the bestsellers The Eczema Diet and The Eczema Detox. Fischer is also a peer-reviewed published researcher, and is currently undertaking eczema research as part of a Master's by Research at Bond University. Combining clinical research with real-world experience, she is dedicated to advancing evidence-based care for eczema.

Nutritionist Bonnie Taylor holds a Bachelor of Health Science degree and helps people with eczema identify their individual triggers through the FID Program. Taylor has worked alongside Fischer for many years and offers nutrition consultations by appointment.