Biotin, also known as Vitamin B7, is a powerhouse nutrient your body needs in small—but mighty—amounts. As a water-soluble B-vitamin, it plays a key role in converting the food you eat into energy. But it doesn’t stop there.
Biotin is also famous for supporting hair growth, glowing skin, and strong nails. That’s why you’ll often find it highlighted in beauty supplements. Although biotin deficiency is rare, low levels can lead to hair thinning, brittle nails, and dry or scaly skin.
Luckily, you don’t always need a supplement to get your daily dose. There are plenty of everyday biotin-rich foods that can help you meet your needs naturally—no pills required. From eggs to nuts and seeds, these foods are easy to find and even easier to add to your meals.
In this article, we’ll explore the top natural sources of biotin, so you can boost your beauty and wellness from the inside out.
Why Biotin Is Important
Biotin, or Vitamin B7, plays a crucial role in how your body uses nutrients. It helps convert carbohydrates, fats, and proteins into energy, making it essential for your metabolism. But beyond energy, biotin is best known for its beauty benefits—especially for your hair, skin, and nails.
One of biotin’s key functions is supporting keratin production, the protein that forms the structure of your hair and nails. This is why many people associate biotin with improved hair growth and stronger nails. While research is still ongoing, some studies suggest that people with biotin deficiencies can experience noticeable improvement in hair strength and growth after supplementation.
Biotin deficiency is uncommon, but it can happen. Risk factors include poor dietary intake, pregnancy, heavy alcohol use, smoking, and certain medications like antibiotics or anti-seizure drugs. Signs of deficiency may include hair thinning, brittle nails, skin rashes, and fatigue.
The good news? Most people can maintain healthy biotin levels through a balanced diet. By eating biotin-rich foods, you can naturally support your body’s metabolism and boost your skin and hair health—without the need for high-dose supplements.
Top Biotin-Rich Foods You Should Eat
Looking to support your hair, skin, and energy levels naturally? Eating biotin-rich foods is a great way to nourish your body. Biotin, also known as Vitamin B7, is essential for converting food into energy and building strong, healthy hair and nails. Here’s a list of top foods rich in biotin, backed by scientific research.
1. Egg Yolks
Egg yolks are one of the best dietary sources of biotin. According to research published in the Journal of Food Science and Technology, biotin levels in egg yolks are high, providing up to 10 mcg of biotin per yolk, which is around 33% of the recommended daily intake for most adults. Cooking eggs is important as raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption.
2. Nuts and Seeds
Nuts like almonds, sunflower seeds, and walnuts are excellent sources of biotin. A study in Food Chemistry highlighted that sunflower seeds contain up to 2.6 mcg of biotin per quarter cup. Nuts and seeds also provide a rich source of healthy fats, which are important for maintaining healthy hair and skin.
3. Liver and Organ Meats
Beef and chicken liver are biotin-rich foods, offering a significant boost in biotin intake. A study published in the Journal of Nutrition found that 3 ounces of cooked beef liver contains up to 30 mcg of biotin, which exceeds the daily requirement for most individuals. Organ meats are also rich in iron and vitamin A, both crucial for skin and hair health.
4. Legumes
Peanuts, soybeans, and lentils are great plant-based sources of biotin. Research in the Journal of Agricultural and Food Chemistry revealed that roasted peanuts provide around 5 mcg of biotin per half-cup. Legumes also supply protein, fiber, and iron, which are important for overall hair health and circulation to the scalp.
5. Sweet Potatoes
Sweet potatoes are a vegan-friendly source of biotin, with a half-cup serving containing 2.4 mcg of biotin. A study published in Food Research International confirmed the presence of significant levels of biotin in sweet potatoes, along with beta-carotene, which converts to vitamin A. This vitamin plays a role in producing sebum, which helps moisturize the scalp and hair.
6. Mushrooms
Button and shiitake mushrooms are biotin-rich foods, with one cup of canned button mushrooms containing approximately 2.6 mcg of biotin. Research published in the International Journal of Molecular Sciences noted that mushrooms also provide antioxidants like ergothioneine, which help reduce oxidative stress, benefiting overall skin and hair health.
7. Bananas
Bananas are a convenient snack with small amounts of biotin. A study in Nutrients found that one medium banana contains about 0.2–0.4 mcg of biotin, along with potassium and fiber. These nutrients are important for supporting overall health and ensuring proper nutrient absorption.
8. Avocados
Avocados are rich in biotin and healthy fats, both of which are essential for hair and skin. Research published in the Journal of Cosmetic Dermatology supports the idea that avocados, high in vitamin E and omega-3 fatty acids, can improve scalp health and support hair hydration. A single avocado provides about 2–6 mcg of biotin.
9. Yeast (Nutritional and Brewer’s)
Nutritional yeast and brewer’s yeast are excellent plant-based sources of biotin. A study in the Journal of Agricultural and Food Chemistry noted that nutritional yeast is fortified with biotin and provides up to 21 mcg per tablespoon. These yeasts are commonly found in fortified vegan products, making them a great choice for people on plant-based diets.
10. Cauliflower
Cauliflower, a low-calorie veggie, contains moderate amounts of biotin. Research indicates that 1 cup of cauliflower provides 0.2–0.4 mcg of biotin. In addition to biotin, cauliflower is rich in fiber, vitamin C, and antioxidants, which support the health of hair follicles and skin.
Final Thoughts
Including a variety of biotin-rich foods in your diet is a great way to support stronger hair, smoother skin, and healthier nails. Whether you prefer animal-based or plant-based options, these biotin-rich foods are practical and beneficial to include in your meals. Be sure to eat a balanced, nutrient-dense diet to naturally boost your biotin intake and improve your overall well-being.
Signs of Biotin Deficiency
Biotin, also known as Vitamin B7, is crucial for maintaining healthy hair, skin, and nails. While biotin deficiency is rare, certain symptoms may indicate that your body is not getting enough of this essential nutrient. Here are some common signs of biotin deficiency:
- Thinning Hair or Hair Loss
One of the most noticeable symptoms of biotin deficiency is thinning hair or hair loss. Since biotin plays a key role in keratin production, a lack of it can disrupt the hair growth cycle, leading to shedding and slower regrowth. - Brittle Nails and Dry Skin
Biotin supports nail and skin health, so deficiency may result in brittle, weak nails that break easily. Your skin may also become dry, flaky, or irritated, especially around areas like the face. - Fatigue and Low Energy
Since biotin helps convert food into energy, a lack of it can leave you feeling tired, sluggish, or experiencing general fatigue. This might be especially noticeable if you’ve been eating a balanced diet but still feel drained. - Red, Scaly Rash
A red, scaly rash—often around the eyes, nose, and mouth—can develop with biotin deficiency. This is a telltale sign of seborrheic dermatitis, a skin condition linked to low biotin levels. - Numbness or Tingling
Biotin is involved in nerve function, so a deficiency can cause numbness, tingling, or a sensation of pins and needles in the hands and feet.
If you notice any of these symptoms, it may be worth evaluating your biotin intake. Consult with a healthcare provider to assess if a biotin supplement or diet adjustment is needed.
Should You Take Biotin Supplements?
While biotin supplements are commonly marketed for hair, skin, and nail health, most people can meet their biotin needs through a balanced diet. Biotin-rich foods like eggs, nuts, and sweet potatoes provide a natural, bioavailable source of the vitamin, and are generally sufficient to maintain optimal levels.
A food-first approach is usually ideal, as the nutrients in whole foods come with other beneficial compounds that enhance biotin absorption and overall health. If you’re eating a variety of biotin-rich foods, you are likely getting the right amount.
However, biotin supplements can be helpful in certain situations:
- Deficiency: If a blood test reveals a biotin deficiency, supplements may be necessary to restore proper levels.
- Pregnancy: Some women may require additional biotin during pregnancy, as pregnancy increases the demand for many nutrients, including biotin.
- Health Conditions: People with certain conditions, like malabsorption disorders or those on specific medications (e.g., anticonvulsants), may need supplementation.
It’s important to consult a healthcare provider before taking biotin supplements, especially if you’re not deficient. Taking excessive biotin can cause side effects and may interfere with lab test results, making conditions like thyroid disorders or kidney disease harder to diagnose accurately.
In most cases, focusing on food sources of biotin is the best and safest way to support hair, skin, and nail health.
FAQs About Biotin-Rich Foods
Is biotin only good for hair?
No, biotin is not just for hair! While it’s commonly associated with promoting hair growth and preventing hair loss, biotin also plays a crucial role in skin health, nail strength, and overall metabolism. It helps support the production of keratin, the protein that strengthens hair and nails, while also contributing to energy production by aiding in the metabolism of fats, proteins, and carbohydrates.
How much biotin do I need daily?
For most adults, the recommended daily intake of biotin is around 30 mcg. This amount can typically be met through a well-balanced diet that includes biotin-rich foods like eggs, nuts, and avocados. Pregnant and breastfeeding women may require slightly higher amounts, so it’s important to consult with a healthcare provider for personalized recommendations.
Can you get enough biotin on a vegan diet?
Yes, you can absolutely meet your biotin needs on a vegan diet. Biotin-rich plant-based foods include nuts, seeds, sweet potatoes, avocados, and legumes. While some animal-based foods like eggs and liver are particularly high in biotin, vegans can easily find alternative sources to support hair and skin health.
Does cooking reduce biotin content?
Biotin is somewhat sensitive to heat, so cooking can cause a slight reduction in its content. However, light cooking methods, like boiling or steaming, have a minimal impact. Interestingly, cooking some biotin-rich foods, such as eggs, may improve the absorption of biotin, so it’s a balance between preserving nutrients and enhancing bioavailability.
Conclusion
Biotin plays a vital role in maintaining healthy hair, skin, nails, and overall energy levels. The good news is that you can easily meet your biotin needs through a well-rounded diet that includes a variety of biotin-rich foods like eggs, nuts, avocados, and sweet potatoes.
By focusing on whole foods, you’re not only boosting biotin but also supporting your overall health. If you feel you may need more biotin, it’s best to consult with a healthcare provider before turning to supplements.
Remember, a balanced, nutrient-rich diet is key to achieving long-lasting health benefits naturally.