What foods are the best biotin sources?

A list of foods rich in biotin.

Eating foods high in biotin can help you get strong hair & nails, along with a glowing skin. Peanuts, sunflower seeds, almonds, and walnuts are the most common foods rich in biotin.

Health benefits of biotin

Biotin is a water-soluble vitamin that may promote good health of hair, nails and skin. Biotin deficiency has linked to increased risk of hair loss.

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

Moreover, if you want to prevent hair loss, taking vitamin D supplements and eating foods that boost collagen synthesis is vital for hair thickening.

How much biotin do we need daily?

Most adults need about 30 mcg of biotin a day. Lactating women need 35 mcg. Teens need only 25 mcg. Kids even less.[2]

What foods are high 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. Certainly, you shouldn’t depend on beef liver or egg yolk for your daily biotin intake. Seeds, nuts and some fruits & veggies are great sources of biotin.

Animal sourcesBiotin
(mcg/100g)
Plant-based
sources
Biotin
(mcg/100g)
chicken liver187yeast20
beef liver41.6peanuts, roasted17.5
egg, yolk27.2sunflower seeds7.8
egg, whole21.4almonds, roasted4.4
salmon5.9walnuts2.6
egg, white5.8mushrooms2.16
cheese, cheddar1.4pecans2
turkey, sliced0.73strawberries1.5
tuna0.68sweet potatoes1.45
milk, 2%0.11avocado0.96
milk, whole0.09broccoli0.94
spinach0.7
tomatoes0.7
carrots0.62
raisins0.39
oatmeal0.19
cauliflower0.16
banana0.13
List of foods rich in biotin.[3]

Furthermore, milk and dairy contain only traces of biotin. Additionally, meat contains no biotin. Seeds and nuts are the best sources.

How do vegans get biotin?

Eating plant-based can provide all the biotin you need. Peanuts are the best source of biotin, as they contain 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 disease, people under medication, breastfeeding women, or people with weak hair and nails could benefit from biotin supplementation.

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

On the other hand, biotin supplements are pretty safe. Even extreme doses of 50,000 mcg are considered pretty safe.

If you have thin hair and nails you should start consuming lots of biotin-rich foods. Seeds and nuts are the best sources. If you don’t eat these foods regularly, maybe you could benefit from taking biotin supplements. You can compare prices of the best-selling products on Amazon.