Peanuts, sunflower seeds, almonds, and walnuts the best vegan sources of biotin. Egg, liver, and salmon are the richest animal foods in biotin.
How much biotin do we need daily?
Biotin is a water-soluble vitamin that it’s beneficial for nails and skin. Moreover, biotin deficiency has been linked to increased risk of hair loss. Biotin is one of the most important vitamins for hair growth. Also, it’s important for gene regulation, cell signaling, metabolism, and energy metabolism.[1]
The recommended daily intake of biotin for adults is 30 mcg. Lactating women require 35 mcg a day. Teens require only 25 mcg. Kids even less.[2]
Moreover, there hasn’t been established a maximum safe dose.
Common foods high in biotin
They are many foods high in biotin. The best dietary sources are chicken, beef liver, and egg yolk. Seeds, nuts, as well as certain fruits and veggies are also great sources of biotin.
| Animal sources | Biotin (mcg/100g) | Plant-based sources | Biotin (mcg/100g) |
| chicken liver | 187 | yeast | 20 |
| beef liver | 41.6 | peanuts, roasted | 17.5 |
| egg, yolk | 27.2 | sunflower seeds | 7.8 |
| egg, whole | 21.4 | almonds, roasted | 4.4 |
| salmon | 5.9 | walnuts | 2.6 |
| egg, white | 5.8 | mushrooms | 2.16 |
| cheese, cheddar | 1.4 | pecans | 2 |
| turkey, sliced | 0.73 | strawberries | 1.5 |
| tuna | 0.68 | sweet potatoes | 1.45 |
| milk, 2% | 0.11 | avocado | 0.96 |
| milk, whole | 0.09 | broccoli | 0.94 |
| spinach | 0.7 | ||
| tomatoes | 0.7 | ||
| carrots | 0.62 | ||
| raisins | 0.39 | ||
| oatmeal | 0.19 | ||
| cauliflower | 0.16 | ||
| banana | 0.13 |
Milk and dairy contain only traces of biotin, though. Meat contains no biotin.
In order to get the required daily intake, you could eat a handful of seeds and nuts a day.
How do vegans get biotin?
Following a plant-based diet can provide more than enough biotin.
Peanuts are the richest common plant-based foods in biotin. They contain about 17.5 mcg of biotin per 100g! That’s 58% of the Daily Value. A serving of peanuts provides about 4.8 mcg of biotin, or 16% of the DV.
Other great sources of biotin are sunflower seeds, almonds, walnuts, pecans, and mushrooms. Also, strawberries, sweet potatoes, avocado, broccoli, spinach, tomatoes, and carrots are common vegan foods high in biotin.
Yeast is the richest vegan food in biotin per 100g. But the serving size has only traces of biotin.
Do I need biotin supplements?
Actually, biotin deficiency is rare in healthy people. On the contrary, people who don’t follow a well-balanced diet, people with chronic diseases, people under medication, breastfeeding women, or people with weak hair and nails could benefit from taking biotin supplements.
In any case, you should consult your healthcare provider before taking any supplement.