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Vitamin B8 Food Sources

If you’re here, then you probably Google’d: vitamin b8 food sources.


Biotin deficiency is relatively rare and harmless, and may be treated with supplements. This deficiency may be caused by excess consumption of raw egg whites (because of their elevated levels of avidin protein). In children, genetically based metabolic anomalies may be behind biotin deficiency.
This deficiency appears as changes in immune system function and in a heightened susceptibility to bacterial and fungal infections. Signs of vitamin B8 deficiency:

Skin inflammation and hypersensitivity (redness around the eyes, nose, and mouth);


Hair loss;

Absence or loss of pigment in the hair;

Muscle soreness;

Loss of appetite;


Neurological disorders (depression, fatigue, hallucinations, and tingling hands and feet);

Increase in blood cholesterol levels;

Decrease in blood hemoglobin, which could lead to anemia.

Adverse Effects

No harmful effects have been tied to excessive biotin intake.
Signs of excess vitamin B8:

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None. Additional information

Speak with your pharmacist if you plan to take vitamin B8 supplements. Your pharmacist can help you choose the solution that’s best for you based on your health and any drugs you take.
Other names

Vitamin B8, Biotin, vitamin H.

1. Beans

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Beans are one of the best foods high in d-chiro-inositol, per a classic September 1980 study in ​The American Journal of Clinical Nutrition​​.​ They’re also a fantastic source of heart-healthy fiber, with 9.6 grams per ½ cup cooked. Peas

Peas are one of the top foods with inositol, per the NIH.

3. Brown Rice

It also provides 43 percent of the daily value (DV) for manganese, an essential nutrient that plays a role in antioxidant function, metabolism, bone and cartilage formation and wound healing, per the Oregon State University Linus Pauling Institute. Advertisement

4. Nuts

Add nuts to cereals, salads, stir-fry or even desserts like ice cream for an extra healthy boost.
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Nuts are another food high in inositol, per ​The American Journal of Clinical Nutrition​ study. It also comes with the healthy perk of providing 72 percent of the DV for vitamin C per cup. Citrus fruits — with the exception of lemon — are also good sources of inositol.

Bananas are another source of inositol, per the Canadian Academy of Sports Nutrition. In general, fruits were a top source of this compound in ​The American Journal of Clinical Nutrition​ study. One large banana also provides 10 percent of the DV for potassium.

Raisins are another inositol food, per the Canadian Academy of Sports Nutrition. Just ½ cup of dried fruit like raisins counts as one serving of fruit and can count toward your 1 ½ to two cups of fruit per day, according to the USDA. In general, fresh vegetables and fruits were found to contain more inositol than frozen or canned products in ​The American Journal of Clinical Nutrition​ study.
One cup of cabbage provides 56 percent of the DV for vitamin K, which is important for blood clotting and healthy bones, per the NIH. Liver

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It may not be top on your list for dinner, but liver is a good source of inositol, per the Canadian Academy of Sports Nutrition. Liver is also an incredible source of vitamin B12, packing 3,035 percent of the DV per 3 ounces cooked.
Vitamin B12 is important for keeping your body’s nerve and blood cells healthy, according to the NIH.

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