Biotin is an essential B-complex vitamin that plays a key role in maintaining healthy hair, skin and nails. It is also involved in critical cellular functions like energy metabolism and DNA production. Many foods naturally contain small amounts of biotin, making it easy to meet your daily needs from a balanced diet.
What is Biotin?
Biotin, also known as vitamin B7 or vitamin H, is a water-soluble micronutrient needed in tiny amounts for many aspects of health. It works as a coenzyme for several carboxylase enzymes that are involved in the metabolism of fatty acids, amino acids and glucose (1).
Without enough biotin, you may experience symptoms like hair loss, scaly red rash around the eyes, nose and mouth, cracked lips, dry eyes or unusual fungal infections. Even a marginal deficiency can lead to impaired growth and neurological problems in infants (2).
The recommended daily intake is 30 mcg per day for adults. This provides enough to maintain adequate levels in the body (3).
Pregnant women have slightly higher needs, around 35 mcg daily. Higher levels may also be required for those with medical conditions like diabetes and liver disease (4).
Because your body cannot make biotin, you must get it through your diet on a regular basis. The good news is that many common foods contain at least some biotin.
Top 10 Biotin-Rich Foods
Here are 10 of the best food sources to include in your diet to increase your biotin intake.
1. Organ Meats
Organ meats like liver and kidney are exceptionally high in biotin. For example, a 3-ounce (85-gram) serving of cooked beef liver contains 30–40 mcg of biotin, which is equal to 100–133% of the recommended daily amount (5).
Other rich sources of biotin organ meats include chicken liver and pork kidney.
2. Eggs
Whole eggs are one of the most well-known sources of biotin.
The biotin in eggs is found exclusively in the yolk. Whole eggs provide 10–25 mcg in just a single large egg, representing 33–83% of the daily recommended intake (6).
However, eggs containing runny or soft yolks are not recommended for those with compromised immune systems, as there is a risk of infection from bacteria like Salmonella (7).
3. Salmon
Salmon is one of the best dietary sources of biotin.
A 3-ounce (85-gram) serving of cooked salmon contains 4–5 mcg of biotin, or 13–17% of the amount needed each day (8).
Along with being a rich source of vitamin B7, salmon also provides high quality protein, selenium, vitamin D and omega-3 fatty acids.
4. Cheese
Cheese is another food that supplies a decent amount of biotin.
One ounce (28 grams) of cheddar cheese delivers around 0.4–0.5 mcg, meeting up to 2% of your daily needs (9).
Other biotin-containing cheeses include Swiss, feta, mozzarella, Gouda and goat cheese.
5. Avocado
In addition to being revered for its healthy fats and other nutrients, avocado also offers a good amount of biotin.
One whole avocado provides around 2–6 mcg of biotin, or up to 20% of the RDI (10).
Avocado spreads like guacamole can be an easy way to increase your biotin intake.
6. Cauliflower
Some non-animal sources that are high in biotin include cruciferous vegetables like Brussels sprouts, broccoli and cauliflower.
One cup (100 grams) of raw cauliflower packs 73 mcg of biotin, or 244% of the RDI — making it one of the best plant-based sources (11).
Cooked cauliflower contains slightly less with about 63 mcg of biotin per cup (100 grams) (12).
Besides cauliflower, other veggies with at least some biotin include onions, zucchini, tomatoes and carrots.
7. Nuts
Nuts and seeds are also valuable sources of dietary biotin.
For instance, a 1-ounce (28-gram) serving of roasted peanuts or almonds provides around 1–4 mcg of biotin (13, 14).
Walnuts, pecans and macadamia nuts also contain biotin.
What’s more, nuts and seeds supply protein, fiber, healthy fats and antioxidants like vitamin E to help support overall health.
8. Sweet Potatoes
In addition to vitamins, minerals and antioxidants, sweet potatoes contain a decent amount of biotin.
One baked sweet potato provides 3–4 mcg, or up to 15% of the daily value (15).
Sweet potatoes are also rich in vitamin A, vitamin C, potassium and fiber.
9. Bananas
Many fruits contain small amounts of biotin, including bananas.
One medium banana packing 20 mcg of biotin, or 67% of the RDI (16).
Bananas are also full of other important nutrients like vitamin B6, manganese and vitamin C.
10. Oats
Grains like oats are another good source of biotin, providing up to 25% of the daily recommended intake per cooked cup (235 grams) (17).
Other whole grains containing biotin include wheat, barley, brown rice and quinoa.
In addition to biotin, whole grains deliver fiber, manganese, phosphorus, magnesium and B vitamins.
Enriched Foods
Many foods that don’t naturally contain biotin are enriched with it during processing.
Foods like cereals, bread, pasta and rice milk are often enriched with biotin. This boosts the biotin content to provide more of this important micronutrient.
For example, 1 cup (240 ml) of enriched rice milk can pack up to 44 mcg of biotin, or 147% of the daily value (18).
Supplements
In addition to dietary sources, biotin is also available in supplement form for those who may need a quick and concentrated dose.
Supplements range anywhere from 30–10,000 mcg of biotin per capsule.
However, it’s best to start with lower doses around 30–100 mcg unless otherwise recommended by your healthcare provider to prevent adverse side effects.
Though deficiency is rare, data shows that nearly 40% of the US population has suboptimal levels. Those with a deficiency may benefit from supplementing (19).
Specific groups that may require supplementation include (4):
– Older adults
– Pregnant or breastfeeding women
– Those with medical conditions like alcoholism, metabolic disorders or digestive disorders
– Those taking certain medications that reduce biotin absorption like anticonvulsants
Regardless of your specific needs, make sure to choose a high quality supplement and stick to the dosage instructions to maximize potential benefits while minimizing your risk of side effects.
Food Preparation Tips
A few simple food prep tips can help retain the biotin content in your meals and snacks:
– Opt for raw or cooked foods instead of processed foods when possible. Processing can destroy naturally occurring biotin.
– Try not to overcook foods. Less cooking time can help preserve biotin.
– Avoid repetitively reheating foods. Reheating foods over and over reduces biotin levels.
– If cooking with water, try steaming or baking instead of boiling to reduce biotin loss.
– Prioritize consumption of the yolk rather than just the egg whites to maximize biotin intake from eggs. The yolk contains the most biotin.
By keeping these food prep methods in mind, you can ensure you get the most bang for your buck from the biotin-rich foods in your diet.
Biotin in a Nutshell
Biotin is an important B vitamin that promotes healthy hair, nails and skin. It also supports energy levels, metabolism, neurological function and DNA production.
The best way to meet your daily biotin needs is to enjoy a balanced diet with plenty of whole, biotin-rich foods like organ meats, eggs, salmon, cheese, nuts, seeds, avocado, cauliflower and sweet potatoes.
Enriched foods, supplements and smart cooking techniques can further boost your biotin intake when needed.
Getting enough of this essential micronutrient ensures that your body has the biotin it requires to function and feel its absolute best.
Frequently Asked Questions
What foods are high in biotin?
Some of the top foods high in biotin include organ meats like liver, egg yolks, fish like salmon, certain cheeses, nuts, seeds, avocado, cauliflower, sweet potato, banana and oats.
What is the best source of biotin?
Organ meats like liver and kidney contain the most biotin and are considered the best sources. Just a 3-ounce serving can meet and exceed your daily biotin needs.
Does cooking reduce biotin?
Yes, cooking can reduce biotin levels in foods. In general, less cooking time and lower temperatures help preserve biotin. Boiling leads to the greatest losses.
Should I take biotin supplements?
Most people can get enough biotin through regular dietary sources. However, supplements may be beneficial for those with deficiencies, digestive disorders, pregnancy or other special nutritional needs.
Can you get too much biotin?
Although deficiency is more common, high doses from supplements may cause adverse effects like skin rashes, digestive upset and thyroid dysfunction for some people. Intakes from food sources are unlikely to cause toxicity.
The Bottom Line
Getting sufficient biotin in your diet is crucial for everything from metabolic function to hair and skin health. Focus on eating plenty of whole, biotin-rich foods like organ meats, salmon, eggs, nuts, seeds, veggies and sweet potatoes as part of a healthy diet to meet your daily needs.
Supplements can also help those at risk of deficiency ensure adequate biotin intake.
By making dietary modifications and being mindful of optimal food prep methods, getting enough of this vital micronutrient from natural sources is easy.