Biotin, also known as vitamin B7, plays a crucial role in our body’s metabolism[3]. It’s an essential nutrient that helps convert food into energy and supports the health of our hair, skin, and nails. The benefits of biotin extend beyond these functions, contributing to overall wellness. Incorporating biotin-rich foods into your daily meals can help ensure you’re meeting your nutritional needs and reaping the benefits of this vital nutrient.
In this blog, we’ll explore the importance of biotin and how much you need it and highlight some of the best biotin-rich foods from animal and plant sources.
Key Takeaways:
- • Biotin is essential for maintaining healthy hair, skin, and nails.
- • The recommended dosage of biotin for adults is 40 µg/day[1].
- • Both animal-based and plant-based foods can be excellent sources of biotin.
- • Biotin deficiency can lead to hair thinning, brittle nails, and skin problems.
How Much Biotin Do You Need?
The European Food Safety Authority (EFSA) has set the Adequate Intake (AI) for biotin at 40 micrograms (µg) per day for adults. This AI also applies to pregnant women. An additional 5 µg of biotin per day is recommended for lactating women to compensate for biotin losses through breast milk[1].
An AI of 6 µg per day is proposed for infants over six months based on the biotin intake of exclusively breastfed infants aged zero to six months. The AIs for children are set at 20 µg per day for those aged 1–3 years and 25 µg for children aged 4–10 years. Adolescents have an AI of 35 µg per day, all determined based on observed intakes in the EU[1].
| Age Group | Biotin AI (µg/day) |
|---|---|
| Infants (0-6 months) | Extrapolated from breastfed infants |
| Infants (6-12 months) | 6 µg/day |
| Children (1-3 years) | 20 µg/day |
| Children (4-10 years) | 25 µg/day |
| Adolescents (11-18 years) | 35 µg/day |
| Adults (19+ years) | 40 µg/day |
| Pregnant Women | 40 µg/day |
| Lactating Women | 45 µg/day (additional 5 µg for lactation) |
Top 10 Biotin-Rich Foods
Plenty of biotin-rich foods are available, making it easy to incorporate them into your meals. Below, we list some of the top biotin-rich foods that can naturally boost your intake.
Animal-Based Sources of Biotin:
Animal-based foods are excellent sources of biotin, often providing a higher concentration than plant-based ones.
1. Eggs
Biotin Content: 10 micrograms per large cooked egg[4].
Eggs are one of the best sources of biotin, especially the yolk. They are also rich in protein, vitamin D, and choline, which support brain function.
How to Include in Diet: Scrambled, boiled, poached, or in omelettes and salads.
2. Liver (Especially Beef Liver)
Biotin Content: 31 micrograms per 75 grams (3 oz) of cooked beef liver[5].
The liver is one of the richest natural sources of biotin. It’s also loaded with vitamin A, iron, and folate, making it highly nutritious.
How to Include in Diet: Sauté with onions, make pâté, or add to stews.
3. Salmon
Biotin Content: 5 micrograms per 85 grams (3 oz) of cooked salmon[6].
Salmon is packed with biotin, omega-3 fatty acids, and protein, supporting heart and brain health.
How to Include in Diet: Grilled, baked, or added to salads, pasta, or sushi.
4. Pork
Biotin Content: 4 micrograms per 85 grams (3 oz) of cooked pork[7].
Pork provides a good amount of biotin, along with protein, thiamine (vitamin B1), and selenium, which support metabolism.
How to Include in Diet: Roast, grill, or use in stir-fries and casseroles.
5. Milk
Biotin Content: 0.3 micrograms per cup (128 grams)[8].
Milk is a common source of biotin, along with calcium, protein, and vitamin D, which are vital for bone health.
How to Include in Diet: Add to cereals, smoothies, or drink as it is.
6. Cheese (Particularly Cheddar)
Biotin Content: an ounce of cheddar cheese provides 0.4 micrograms of biotin[9].
Cheese, particularly cheddar, provides a small amount of biotin along with calcium and healthy fats, supporting bone and muscle health.
How to Include in Diet: Eat with wholegrain crackers, in sandwiches, or on a cheese board.
7. Yoghurt
Biotin Content: a cup of plain yoghurt contains 0.2 mcg[10].
Yoghurt is a good source of biotin and is rich in probiotics, which promote gut health.
How to Include in Diet: Add to smoothies or pair with fruits and nuts.
Plant-Based Sources of Biotin
Plant-based foods also provide ample biotin for those following vegetarian or vegan diets. Many of these foods are also high in fibre and other essential nutrients.
1. Almonds
Biotin Content: 1.5 micrograms per 28 grams (1/4 cup)[11].
Almonds are a great plant-based biotin source and are rich in vitamin E and healthy fats, promoting skin and heart health.
How to Include in Diet: Snack on them or add to porridge, smoothies, or salads.
2. Sunflower Seeds
Biotin Content: 2.6 micrograms per 28 grams (1/4 cup)[12].
Sunflower seeds are packed with biotin and contain vitamin E and selenium, supporting immune health.
How to Include in Diet: Sprinkle over salads or mix into yoghurt or granola.
3. Peanuts
Biotin Content: Under 5 micrograms per 28 grams (1/4 cup)[13].
Peanuts are a tasty biotin source, providing protein, magnesium, and healthy fats.
How to Include in Diet: Spread peanut butter on toast or mix it into salads.
4. Sweet Potatoes
Biotin Content: 2.4 micrograms per 125 grams (1/2 cup) of cooked sweet potatoes[14].
Sweet potatoes are rich in biotin and provide vitamin A, fibre, and antioxidants, promoting good vision and immune health.
How to Include in Diet: Roast, mash, or add to soups and stews.
5. Spinach
Biotin Content: 0.5 micrograms per 1/2 cup boiled[15].
Spinach is a nutrient-dense leafy green rich in biotin, iron, calcium, and vitamins A and C.
How to Include in Diet: Sauté, blend into smoothies or add to salads.
6. Broccoli
Biotin Content: 0.4 micrograms per 45 grams (1/2 cup) of raw broccoli[16].
Broccoli is a good biotin, vitamin C, and fibre source, supporting immune function and digestion.
How to Include in Diet: Steam, roast, or add to soups and stir-fries.
7. Bananas
Biotin Content: 0.2 micrograms per small banana[17].
Bananas provide a small amount of biotin but are rich in potassium, fibre, and vitamin B6, supporting heart and digestive health.
How to Include in Diet: Add to smoothies, porridge, or snack on it.
8. Oatmeal
Biotin Content: 0.2 micrograms per cup cooked[18].
Oats are a great source of biotin, fibre, and beta-glucans, which support heart health by lowering cholesterol.
How to Include in Diet: Make porridge, add to smoothies or bake into granola.
9. Mushrooms
Biotin Content: 5.6 micrograms per 70 grams (1 cup) of fresh button mushrooms[19].
Mushrooms are high in biotin and a good source of vitamin D and antioxidants, supporting immune and bone health.
How to Include in Diet: Sauté with garlic, add to stir-fries or use as a pizza topping.
Signs of Biotin Deficiency
Biotin deficiency is relatively rare but can occur, particularly in individuals with poor diets or certain medical conditions. Common signs include[20]:
- • Hair thinning or loss
- • Brittle nails
- • Skin rashes, particularly around the eyes and mouth
- • Fatigue
- • Depression or cognitive impairments
If you notice these symptoms, you may want to increase your intake of biotin-rich foods or consider supplementation.
When to Consider Supplementation?
While most people in the UK can get sufficient biotin through their diet, some may require biotin supplements, especially if they have:
- • Poor dietary intake
- • Digestive disorders that impair nutrient absorption
- • Breastfeeding, which increases biotin needs
- • Long-term use of certain medications
Explore biotin supplements from Nature’s Fix, available from various trusted brands, to help meet your needs. If you’re concerned about your biotin levels, speak to your healthcare expert before taking supplements.
Conclusion
Biotin is an essential nutrient that supports many vital functions, particularly for the health of your hair, skin, and nails. Including a variety of biotin-rich foods in your diet—such as eggs, salmon, nuts, seeds, and sweet potatoes-can help ensure you’re meeting your daily requirements. Whether you’re a meat-eater or follow a plant-based diet, plenty of food options are naturally high in biotin. Biotin supplements may be beneficial if you suspect a deficiency or struggle to meet your needs through diet alone.
For those seeking to boost their biotin intake, Nature’s Fix offers a range of the best biotin supplements from trusted brands, providing a convenient way to support your health.
FAQ
1. Is it safe to take biotin supplements?
Yes, taking 0.9 mg (900 micrograms) or less per day of biotin in supplements is unlikely to cause any harm to most individuals[2].
2. What are the top biotin-rich foods?
Some of the best biotin-rich foods include eggs, beef liver, salmon, almonds, walnuts, sweet potatoes, and spinach.
3. How much biotin do I need daily?
The recommended daily intake for biotin is 40 micrograms (µg), depending on your age, gender, and overall health[1].
4. What are the signs of biotin deficiency?
Signs of biotin deficiency include hair thinning, brittle nails, skin rashes, and fatigue[20].
5. How does biotin benefit men specifically?
Biotin for men may help improve hair health, strengthen nails, and support skin vitality. It may also contribute to energy metabolism, which is important for active lifestyles.
6. Are biotin supplements safe?
Biotin supplements are generally safe for most people, but it’s always a good idea to consult a healthcare expert before beginning any new supplement.
References:
1- https://www.efsa.europa.eu/en/efsajournal/pub/3580
2 – https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
3 – https://www.news-medical.net/health/Biotin-(Vitamin-B7)-Sources-Health-Benefits-and-Dosage.aspx
4 – https://www.healthline.com/nutrition/biotin-rich-foods#1.-Egg-yolks-
5 – https://www.healthline.com/nutrition/biotin-rich-foods
6 – https://www.medicalnewstoday.com/articles/320222
7 – https://www.medicalnewstoday.com/articles/320222
8 – https://www.medicalnewstoday.com/articles/320222
9 – https://www.medicalnewstoday.com/articles/320222
10 – https://www.medicalnewstoday.com/articles/320222
11 – https://www.medicalnewstoday.com/articles/320222
12 – https://www.medicalnewstoday.com/articles/320222
13 – https://www.healthline.com/nutrition/biotin-rich-foods
14 – https://www.healthline.com/nutrition/biotin-rich-foods
15 – https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
16 – https://www.healthline.com/nutrition/biotin-rich-foods
17 – https://www.healthline.com/nutrition/biotin-rich-foods
18 – https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
19 – https://www.healthline.com/nutrition/biotin-rich-foods#6.-Mushrooms
20 – https://www.ncbi.nlm.nih.gov/books/NBK547751/
