Common foods rich in biotin.

Peanuts, sunflower seeds, almonds, and walnuts the best dietary sources of biotin.

Health benefits of biotin

Biotin is a water-soluble vitamin that it’s beneficial for strong hair and nails, as well as elastic skin.

In fact, biotin deficiency has been linked to increased risk of hair loss. Getting adequate amounts of vitamin D and eating foods that boost collagen synthesis is vital for hair thickening as well.

Additionally, biotin may help people with depression. Also, it’s important for gene regulation, cell signaling, metabolism, and energy metabolism.[1]

How much biotin do we need daily?

The recommended daily intake of biotin for adults is 30 mcg a day.

Lactating women require 35 mcg. Teens require only 25 mcg. Kids even less.[2]

Moreover, there isn’t a maximum safe dose of biotin. In fact, high doses from biotin supplements are rather unlikely to cause any adverse effect.

Common foods rich in biotin

They are many foods rich in biotin. The best sources are chicken & beef liver, along with egg yolk. 1 egg yolk contains about 4.6 mcg of biotin.

Seeds, nuts and some fruits & veggies are great sources of biotin as well.

Animal sourcesBiotin
chicken liver187yeast20
beef liver41.6peanuts, roasted17.5
egg, yolk27.2sunflower seeds7.8
egg, whole21.4almonds, roasted4.4
egg, white5.8mushrooms2.16
cheese, cheddar1.4pecans2
turkey, sliced0.73strawberries1.5
tuna0.68sweet potatoes1.45
milk, 2%0.11avocado0.96
milk, whole0.09broccoli0.94
List of foods rich in biotin.[3]

Furthermore, milk and dairy contain only traces of biotin. Additionally, meat contains no biotin. Hence, we better eat a handful of seeds and nuts a day, in order to get the required dose of biotin. They’re the healthiest dietary sources.

How do vegans get biotin?

Following a plant-based diet can provide all the biotin you need.

Peanuts are the richest common plant-based food in biotin. They contain about 17.5 mcg per 100g! That’s 58% DV (Daily Value). Peanuts are good sources of zinc as well.

Other great sources of biotin are sunflower seeds (7.8 mcg), almonds (4.4 mcg), walnuts (2.6 mcg), pecans (2 mcg), and mushrooms (2.16 mcg). Also, strawberries, sweet potatoes, avocado, broccoli, spinach, tomatoes, and carrots are foods high in biotin.

Moreover, yeast is high 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.

Moreover, biotin supplements are pretty safe. Even extreme doses of 50,000 mcg are rather unlikely to cause adverse effects.

In any case, you should consult your physician before taking any supplement.