Biotin, also known as vitamin B7 or vitamin H, is an important nutrient that our bodies need and can be found naturally in some foods or taken as a supplement.
Biotin plays an essential role in converting fats, carbohydrates, and proteins from the you eat to energy. It also plays a role in gene regulation, affecting how certain genes are expressed, and is involved in cell communication.
Biotin also plays a vital role in maintaining healthy hair, skin, and nails. It’s often referred to as the “beauty vitamin” because of its positive effects on appearance, but its benefits go beyond just aesthetics.
Biotin is a water-soluble vitamin, meaning it dissolves in water and isn’t stored in the body for long. So, getting enough biotin through your diet is important, and the good news is that many everyday foods are rich in this nutrient.
From eggs and nuts to seeds and vegetables, there are plenty of options to choose from.
In this blog, we’ll explore biotin rich foods, why biotin is essential, and how including it in your diet can support your overall health.
How Much Do You Need?
The Food and Nutrition Board (FNB) found that there wasn’t enough information to set specific recommended daily amounts for biotin, like the Estimated Average Requirement (EAR) or Recommended Dietary Allowance (RDA). Instead, they established Adequate Intakes (AIs) for biotin. Typically, most adults need around 30 micrograms of biotin daily.
While biotin deficiencies are rare, symptoms can include thinning hair, brittle nails, and skin issues. Ensuring you get enough biotin from your diet is a simple way to maintain these aspects of your health.
Biotin Rich Foods
Here are 10 of the richest sources of biotin.
1. Liver
Since most of the body’s biotin is stored in the liver, it becomes an excellent source of this nutrient. Liver, particularly from beef and chicken, is one of the richest sources of biotin.
Chicken liver is the greatest source of biotin offering 138 mcg per 3-ounce serving (85 grams), covering an impressive 460% of the daily value (DV).
While a 3-ounce (85 grams) serving of cooked beef liver contains about 31 mcg of biotin, which is well over the typical daily intake for adults.
While liver isn’t everyone’s favorite, it can be sautéed with onions, incorporated into stews, or blended into pâté for a more gourmet option.
2. Eggs
Eggs are one of the most concentrated natural sources of biotin.
A single cooked egg contains about 10 mcg of biotin, which is roughly one-third of your daily requirement. Eggs are also rich in other nutrients, like protein, Vitamin D, and iron.
Try boiled eggs, scrambled eggs, or adding them to salads. It’s important to cook eggs thoroughly, as raw egg whites contain a protein called avidin that can block biotin absorption.
3. Fatty Fish
Fatty fish like salmon and tuna are excellent sources of biotin.
Fatty fish are also rich in omega-3 fatty acids, vitamin D, protein, selenium, and B-vitamins, all of which support heart, brain, and overall health.
A 3-ounce (85 grams) serving of salmon, canned in water contains 5 mcg of biotin or 17% of the DV.
While the same serving of tuna, canned in water contains 0.6 mcg of biotin offering 2% of the DV.
Enjoy salmon and tuna canned in water by adding them to salads, sandwiches, or wraps for a quick, healthy meal.
You can also mix them with avocado or yogurt for a nutritious spread or toss them into pasta dishes.
4. Nutritional Yeast
Nutritional yeast is a popular ingredient among vegans, made from deactivated yeast that adds a cheesy flavor to a variety of dishes.
It serves as an excellent source of biotin, with just two tablespoons providing up to 21 mcg or 70% of the daily value.
In addition to biotin, nutritional yeast is packed with essential B vitamins, including B12, making it a valuable addition to a vegan diet.
You can sprinkle it as a seasoning, incorporate it into sauces and salad dressings, blend it into smoothies, or create a delicious vegan cheese spread by mixing it with cashews, garlic, and lemon juice.
5. Legumes
Legumes like soybeans and peanuts are excellent plant-based sources of biotin.
A single cup (172 grams) of cooked soybeans contains about 32 mcg of biotin, which is more than the daily requirement for adults.
While, 100 grams of roasted peanuts contain 17.5 grams of biotin, providing 58% of the daily intake.
Add legumes to salads, soups, or stews for a hearty, biotin-rich meal.
You can also spread peanut butter on whole-grain bread, add it to smoothies, or dip apple slices into it for a quick snack.
6. Nuts and Seeds
Nuts like almonds, walnuts, and peanuts, as well as seeds like sunflower seeds and chia seeds, are packed with biotin.
For example, a quarter-cup of roasted sunflower seeds provides around 2.6 mcg of biotin or 9% of the DV.
While a quarter-cup of roasted almonds gives about 1.5 mcg, which is 5% of the DV of biotin.
Snack on nuts and seeds raw or roasted, add them to smoothies, or use them as toppings on oatmeal or salads.
7. Sweet Potatoes
Sweet potatoes are another great source of biotin, with a half cup of cooked sweet potato containing 2.4 mcg of biotin, which is 8% of the DV.
They are also rich in fiber, vitamins, and antioxidants, making them a nutritious addition to your diet.
Roast sweet potatoes as a side dish, mash them for a healthy alternative to regular potatoes, or slice and bake them into sweet potato fries. You can also boil them enjoy as a snack.
8. Strawberries
Strawberries are rich in antioxidants, vitamin C, and dietary fiber, promoting immune health and digestion.
These vibrant fruits pack around 1.5 mcg of biotin per 100 grams, contributing 5% of the DV.
Adding strawberries to your meals enhances nutrition and flavor, making them a delightful way to support your overall health, even if they contribute modestly to biotin intake.
9. Avocado
Avocados are rich in healthy fats, fiber, and biotin. A 100-gram serving of fresh avocado contains approximately 1 mcg of biotin or 3% of DV.
They also provide other vital nutrients like potassium, Vitamin E, and Vitamin C.
Spread avocado on toast, blend it into smoothies, or use it as a topping for salads or tacos.
10. Spinach
Leafy green vegetables like spinach are loaded with a variety of essential nutrients, including biotin.
A half cup (85 grams) of boiled spinach offers around 0.5 mcg of biotin, which is 2% of the DV.
Add spinach to your morning smoothie, sauté it with garlic as a side dish, or use it as a base for salads.
Should You Take Biotin Supplements?
While most people can get enough biotin through their diet, some individuals may need biotin supplements, especially if they experience symptoms of deficiency, such as hair thinning, brittle nails, or dry skin.
Pregnant women, people with certain medical conditions (such as Crohn’s disease), and those on long-term medications (like antibiotics) may also need additional biotin.
However, it’s always a good idea to consult with a healthcare professional before starting any supplement regimen. Biotin supplements are generally safe, but taking excessively high doses without a medical need may not provide additional benefits and could interfere with lab test results.
Final Thoughts
Biotin, or Vitamin B7, is a crucial nutrient that supports many of the body’s essential functions. From promoting healthy hair, skin, and nails to aiding in the metabolism of fats, proteins, and carbohydrates, biotin is essential for overall well-being.
Incorporating biotin rich foods like eggs, nuts, seeds, sweet potatoes, salmon, and leafy greens into your daily diet is an easy way to maintain optimal biotin levels naturally.
Whether you’re looking to improve your beauty routine or enhance your overall health, adding these biotin rich foods to your meals can help you reap the many benefits of this essential vitamin.
References:
- National Institutes of Health: Office of Dietary Supplements – Biotin
- Wikipedia article “Biotin”, available under the CC BY-SA 4.0. You can view the full version and its edit history here.
