What Foods Have Biotin?
Looking to increase your biotin intake through food? This guide reveals the top biotin-rich foods, from organ meats and eggs to nuts and sweet potatoes. Find out your daily requirements.
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Biotin, known as vitamin B7 or vitamin H, is a water-based B-vitamin. This key nutrient helps your body turn food into energy that cells can use. The vitamin keeps your skin, hair, and nails strong while helping cells work the right way.
You can find biotin in many foods, mainly those rich in protein. Most people get enough biotin through eating a mixed diet that has different food types.
This guide will show you why biotin matters for your health. We will look at how much you need each day. You will learn about the top food sources from both animals and plants. We will also share simple meal ideas you can try at home.
Why Your Body Needs Biotin
Biotin does many vital jobs that keep your body running well. This vitamin works in several key ways to support your health.
- Energy metabolism: Biotin acts as a helper for enzymes that break down carbs, fats, and amino acids. These enzymes turn the food you eat into energy your cells can use right away. Your cells cannot use these major nutrients well when biotin levels drop too low.
- Healthy hair, skin, and nails: Biotin helps build strong hair, skin, and nail tissue that looks and feels healthy. People with very low biotin levels might notice their hair getting thin. They could also get scaly skin patches or nails that break easily.
- Cell growth and pregnancy: Biotin plays a big role in helping cells grow and babies develop before birth. Women who are pregnant need more biotin than usual. This is why some health experts suggest pregnant and nursing women take in higher amounts.
- Other functions: Biotin also helps your muscles and tissues heal when they get hurt. It supports your immune system so you can fight off germs better. The vitamin helps control how fast your body uses energy. It keeps your nervous system and brain working as they should. Biotin also helps control genes and takes part in many body processes.
Biotin shortage in healthy people almost never happens, even though this vitamin does so many important things. When someone does not get enough biotin, which might happen with certain health problems or very strict diets, hair loss or skin rash usually show up first.
How Much Biotin Do You Need?
The amount of biotin your body needs each day is quite small compared to other vitamins. Most teens and adults should aim for about 30 micrograms each day, which health experts call the Adequate Intake level.
Many nutrition specialists suggest a range of 30 to 100 micrograms daily for healthy adults.
Getting around 30 micrograms per day will meet the nutritional needs of most average adults.
By life stage, general guidelines are:
- Adolescents (14–18 years): ~25 mcg/day (Adequate Intake).
- Adults (19 years and up): ~30 mcg/day (AI).
- Pregnancy: Increased needs; about 30–35 mcg/day by NIH guidelines, though one source notes that pregnant women may benefit from ~300 mcg/day.
- Breastfeeding: Similar to pregnancy, roughly 30–35 mcg/day (another source suggests ~300 mcg/day for nursing mothers).
In summary, aim for roughly 30 micrograms per day for adults, and somewhat more if you are pregnant or nursing. Most people meet this easily through normal eating (see next sections).
Top Animal-Based Foods High in Biotin
Animal-derived foods tend to be richest in biotin, since biotin in foods is often bound to protein. The best animal sources include organ meats, eggs, and certain meats and seafood. The table below lists some of the top animal-based sources, with serving sizes and biotin amounts:
| Food (animal-based) | Serving | Biotin (mcg) | Notes (tips) |
|---|---|---|---|
| Chicken liver (cooked) | 3 oz (85 g) | ~138.0 | Extremely high in biotin. Treat like any liver (cook well). |
| Beef liver (cooked) | 3 oz (85 g) | 30.8 | A single 3-oz portion can meet ~100% daily need. |
| Egg, whole (cooked) | 1 large (50 g) | 10.0 | Provides ~33% DV. Always cook eggs (raw whites contain avidin, which blocks biotin). |
| Salmon, cooked | 3 oz (85 g) | 5.0 | A fatty fish like salmon adds protein and biotin; grill or bake with herbs. |
| Pork chop (cooked) | 3 oz (85 g) | 3.8 | A lean pork chop or tenderloin. Use in stir-fries or grilled dishes. |
| Ground beef (cooked) | 3 oz (85 g) | 3.8 | Lean beef provides biotin and iron. Add to tacos, salads, or mixed dishes. |
| Cheddar cheese | 1 oz (28 g) | 0.4 | Cheese has only small amounts. Include for variety, but it’s not a top source. |
| Milk, 2% | 1 cup (240 mL) | 0.3 | Only trace biotin. Dairy can complement your diet but isn’t a major biotin source. |
Notes: The values above are approximate. For example, 3 oz (85 g) of cooked beef liver has about 30.8 mcg of biotin (about 103% of the daily value), and a similar portion of chicken liver is even higher (~138 mcg).
A single whole egg (about 50 g) provides ~10 mcg. Cooking tips: always cook eggs well to destroy avidin (a protein in raw egg whites that binds biotin). Grilling, baking or poaching these foods maximizes nutrition and palatability.
Overall, the richest animal-source biotin foods are organ meats and egg yolks. Other meats like pork and beef contain smaller amounts.
Fatty fish like salmon contributes too. Dairy products (milk, cheese, yogurt) have only trace biotin, so they can be eaten for calcium and protein but shouldn’t be relied on as biotin sources.
Top Plant-Based Foods High in Biotin
Plants can also provide biotin, especially nuts, seeds, legumes, and certain fruits/veggies. Below are some notable plant sources with their biotin content per serving:
| Food (plant-based) | Serving | Biotin (mcg) | Notes (tips) |
|---|---|---|---|
| Sweet potato (cooked) | ½ cup (125 g) | 2.4 | Bake, mash, or add to soups. One of the best veggie sources. |
| Mushrooms (button) | 1 cup raw (70 g) | 5.6 | Toss sliced mushrooms into salads, omelets or stir-fries. |
| Peanuts (roasted) | ¼ cup (36 g) | ~4.8 | Peanuts are actually legumes. Snack on them or use in Asian-style sauces. |
| Sunflower seeds | ¼ cup (34 g) | 2.6 | Sprinkle on oatmeal or salads, or use sunflower butter. |
| Almonds (roasted) | ¼ cup (35 g) | 1.5 | Great for snacks. Add to yogurt, cereals or homemade trail mix. |
| Avocado | 1 medium (200 g) | 1.85 | Provides healthy fats and a bit of biotin. Slice on toast or salads. |
Sweet potatoes and mushrooms rank among the top plant sources. Nuts and seeds (especially peanuts, almonds, sunflower seeds) contribute a few micrograms per serving.
"While biotin is crucial for various metabolic functions, including energy production, most individuals consuming a balanced diet obtain sufficient amounts from food. Claims of significant benefits from supplementation for hair, skin, and nails in the absence of a deficiency are often overstated." Dr. JoAnn Manson, MD, DrPH
Legumes such as beans, lentils, and soy products are also good sources of biotin and protein. Include these plant foods frequently – for example, bean salads, peanut-based sauces, or almond-enriched yogurts – to boost your intake.
Sample Meal Ideas for More Biotin
You can craft meals that boost your biotin intake with ease. These quick meal plans blend foods rich in this key vitamin:
- Morning meal: Mix eggs with fresh spinach leaves and cut mushrooms. This combo starts your day with solid biotin content.
- Bowl option: Top plain oats with soft sweet potato or squash puree. Add one spoon of nut butter plus some seeds or nuts.
- Midday dish: Serve fish with warm sweet potato on the side. Plant eaters can pick beans mixed with fresh avocado chunks.
- Quick bite: Take thick yogurt or soft cheese with mixed nuts and fresh fruit. You might grab one cooked egg with crisp apple slices.
- Evening plate: Cook lean meat with lots of fresh plants in a hot pan. Toss nuts on top for extra crunch. Sweet potato soup works well too when made with beans and lean meat cuts.
These food plans mix various biotin sources like eggs, meat, beans, nuts, and fresh plants in each dish.
Should You Worry About Biotin Deficiency?
Most folks who eat well-rounded meals need not stress about low biotin levels. Health experts state that biotin lack stays quite rare across our nation.
Beyond pricey beauty pills, our daily food gives us plenty of this vitamin. When you eat fair amounts of protein with mixed foods, you get enough biotin for good health.
However, certain situations can put you at risk for low biotin:
- Digestive conditions
- Restricted diets
- Medications
- Genetics
- Pregnancy
Common deficiency symptoms include hair thinning or loss, a reddish scaly rash, and brittle nails. If you notice these issues and have reason to suspect poor nutrient absorption, mention it to your doctor. They can perform tests to check biotin status.
Side Effects of Biotin
To help you better understand the potential side effects of taking biotin, we’ve found a helpful YouTube video by Bestie Health. It breaks down the common side effects of biotin in a simple, easy-to-understand way, so you can feel confident about your health decisions.
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Biotin Supplements: Are They Needed?
Since biotin is abundant in foods and the body stores very little of it, excess biotin from supplements is simply excreted in urine.
Health authorities note that “there is insufficient data” to support taking biotin supplements for nails, hair, or skin if you already get enough from diet.
Nutrition experts similarly emphasize that supplements (often marketed for hair growth) have little proven benefit for healthy individuals.
Moreover, very high-dose biotin supplements can interfere with certain lab tests. High doses have not shown health benefits beyond deficiency prevention, and megadoses are usually unnecessary.
Focus on getting biotin from your diet. If you have a diagnosed deficiency, your doctor may recommend a supplement. Otherwise, taking extra biotin when you don’t need it is unlikely to help and could complicate medical testing.
In summary, biotin is easy to get from everyday foods. Organ meats, eggs, nuts, seeds, legumes, and vegetables all contribute small amounts that add up over the day. Unless you have a medical condition or unusual diet, biotin supplements are not needed.
