Biotin-Rich Foods: Your Complete Guide to Meeting Daily Needs

Lately, not a week goes by without someone asking me about biotin supplements — whether for healthier hair, stronger nails, or clearer skin. It’s become one of those micronutrients that people seem to reach for almost instinctively, often after seeing glowing testimonials on social media.

As a nutritionist, I understand the appeal; I also can’t help but notice how rarely the bigger picture gets mentioned — like the fact that true biotin deficiency is rare or that most people already get enough biotin from their everyday diets.

More often than not, the hype overshadows the basics, like where biotin comes from in different foods, how much we need, and when a supplement might be actually useful.

That said, I put together a short guide to biotin-rich foods to offer some clarity. Read on to learn more about biotin's role in the body and which foods to include to naturally obtain biotin from the diet.

What is biotin, and why do you need it?

Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a key role in many essential body functions.

Like other B vitamins, this essential nutrient helps convert food into energy, especially in the metabolism of fatty acids, glucose, and amino acids. Because the body can’t produce it, we rely on dietary biotin intake from food sources daily.

Biotin also supports nervous system function. Moreover, it is often linked to nail health, skin, and hair support, making it a popular ingredient in many beauty supplements. Despite the buzz surrounding biotin’s claimed health benefits for beauty, there is currently not enough evidence to support the idea that taking high amounts of biotin offers any extra benefits for people who already get enough biotin from their diet.

The amount of biotin required to maintain adequate levels depends on your age. Generally, the daily recommended intake for adults 19 years old and older is around 30 mcg per day.

To maintain adequate levels of biotin, breastfeeding individuals are recommended to consume a higher amount (35 mcg per day). As a water-soluble vitamin, biotin isn’t stored in large amounts in the body, so consistent intake is essential during times of higher body function demand, like pregnancy or lactation. Also, some research suggests that breastfeeding and pregnant individuals may be at a higher risk of developing marginal biotin deficiency.

Although there might not be enough evidence to support biotin's use for beauty specifically, this nutrient is still essential to ensure the body functions properly. This is why adequate biotin intake is still recommended daily.

Signs you may need more biotin

While biotin deficiency is truly rare, certain groups of people may find it more challenging to get enough biotin to support the body’s needs.

These groups include:

• People with a rare genetic disorder called biotinidase deficiency (a condition in which the body cannot use biotin found in foods)
• People with alcohol dependence
• Breastfeeding and pregnant individuals

In these rare cases of biotin deficiency, some of the symptoms may include:

• Thinning hair or hair loss
• A rash around the eyes, nose, mouth, and anal area
• Skin rashes and potential infections
• Brittle nails
• Disturbances in the nervous system

However, some of these symptoms may be experienced by those outside the high-risk groups. Others may also find it challenging to consistently get an adequate biotin intake.

Those with highly restrictive diets, limited food variety, avoidance of animal-based foods, and long-term reliance on heavily processed foods may find it difficult to meet the recommended biotin levels daily. Moreover, it is suggested that prolonged antibiotic use may increase the risk of biotin deficiency.

It is worth noting that many of these signs and symptoms can overlap with symptoms of other B vitamin deficiency. Thus, it is difficult to attribute these signs solely to low biotin without a full nutritional assessment and proper bloodwork. For this reason, do not self-diagnose based on symptoms alone. Always seek medical support and evaluation before making any changes.

Top biotin-rich foods

Eating biotin-rich foods daily alongside a varied diet will help you support proper biotin intake. While many foods contain some biotin, usually the highest amounts of it can be found in certain animal-based rather than plant-based sources.

Food sources with the highest biotin content

High biotin levels can be found in foods like cooked beef or chicken liver, cooked whole eggs, and some plant-based sources like soybeans or mushrooms.

Organ meats like cooked chicken or beef liver contain the highest amounts of biotin. Depending on the type of liver, the biotin amounts per serving (3oz/75g) may range from 31 to 138 mcg (100–460% DV). Just a serving of these food sources can help meet the daily dietary recommendations for vitamin B7.

Consuming just one whole egg may provide around one-third of the daily recommended biotin intake. While an egg yolk contains around 4 mcg of biotin, a whole cooked egg contains around 10 mcg (33% DV) of this vitamin.

Regarding plant-based foods, some sources suggest that a ¾ cup (3.5 oz/100 g) of soybeans may contain around 19.3 mcg (64% DV) of biotin. Of course, the amount of this vitamin in soybeans may vary greatly. Research suggests that some types of fermented soybeans may have even higher biotin levels, reaching up to 40 mcg per gram of dry weight.

Finally, while the biotin content varies greatly between different types of mushrooms, certain types, like Portabello mushrooms, may contain around 31 mcg (102% DV) of biotin per 3.5 oz (100 g) of product.

Foods considered a good source of biotin

Other foods, such as salmon, pork, certain nuts, seeds, mushrooms, and sweet potatoes, can also be considered good sources of vitamin B7.

When it comes to animal protein, like salmon or pork chops, biotin content per usual serving of 3 oz (85 g) may reach up to around 3.8–5 mcg (17% DV). These animal proteins can easily be incorporated into the daily diet by crafting a salad with cooked salmon, having salmon pasta dishes, or adding steamed veggies to the pork chops.

As mentioned earlier, varying levels of biotin content can be found in different types of mushrooms. If Portabello mushrooms are not your favorites, other types may still support the intake of this vitamin. Generally, all canned or fresh mushrooms may contain around 2.5–5.6 mcg (8–19% DV) of biotin per serving.

Regarding nuts and seeds, sunflower seeds, roasted peanuts, and walnuts are also considered good sources. The biotin content in nuts like roasted peanuts or walnuts ranges from 5 mcg to 9.5 mcg (17–32% DV) per typical serving. Meanwhile, sunflower seeds contain around 2.6 mcg (10% DV) per serving.

One of the most versatile food sources of biotin is sweet potatoes. Only a half cup provides around 2.4 mcg (8% DV) of biotin. Sweet potatoes can be added to soups and stews or simply fried to serve as a side to your favorite meal.

Moderate and low biotin food sources

While previously described food sources may be considered rich in biotin, certain foods may not be something you want to opt for to increase your biotin intake meaningfully. These foods include:

These foods usually provide only 1–2 mcg of biotin per standard serving. Even ingredients like active dry yeast, which is often used in baking, may provide minimal biotin content, around 0.64 mcg per teaspoon.

In any case, if you follow a diverse diet, combining these lower biotin-level foods with some rich sources can still provide an adequate daily intake of biotin.

Important food preparation tips

Since biotin is water-soluble, food processing may impact biotin levels in food meaningfully.

Limit excessive heat and long cooking time

Using any food processing technique that requires prolonged cooking times or high heat, such as baking, may reduce the content of B vitamins, especially in various vegetables. Thus, where possible, use shorter cooking methods like steaming, sauteing lightly, or roasting at moderate temperatures, especially vegetables.

Avoid discarding cooking water when possible

As with any other B vitamin, when certain foods are boiled, some biotin may leach into the cooking water. Adding various biotin-rich foods to soups or stews, where cooking water is preserved, may help preserve some of the biotin as well.

Always thoroughly cook egg whites

Interestingly, some of the compounds in certain foods may limit biotin intake. For example, a protein, avidin, which is found in raw egg whites, can bind to biotin, thus blocking its absorption in the body. To make biotin more accessible to the body, focus on thoroughly cooking the eggs. Heat denatures avidin, making the biotin more bioavailable.

Diet vs. supplements: what you need to know

The recent surge of various beauty supplements containing biotin, particularly promoted for hair, skin, and nail health, has led many to wonder whether biotin-rich foods in the diet are sufficient to support daily intake. Let’s analyze diet versus biotin supplementation further.

Are food sources enough to support biotin intake?

Most people without specific health conditions or overly restrictive dietary patterns may get plenty of biotin following a varied and balanced diet daily that includes biotin-rich foods.

Including these foods in the dietary routine not only supports biotin intake but also provides other vitamins and minerals essential for the body, which work synergistically to support overall health. For example, many of the earlier-mentioned animal-based and plant-based sources may also provide vitamins such as pantothenic acid, vitamin D, other fat-soluble vitamins, vitamin C, and other B vitamins.

However, in some instances, like biotin deficiency, health professionals may recommend additional biotin supplements to meet the body’s needs. Still, it is neither necessary nor beneficial to most healthy people.

In fact, I recently listened to Dr. Mikhail Varshavski (Doctor Mike), who said in his YouTube video: “Around 86% of Americans take vitamins and other supplements, but the fact is that only around 24% actually tested positive to be deficient, which means a lot of people take supplements unnecessarily.”

It is important to mention that high doses of biotin supplements may interfere with lab tests, especially when it comes to thyroid, hormone, B12, or folate assessment. Generally, if you are advised to use additional supplemental biotin, health professionals may recommend taking a break from the supplementation three days before medical tests to avoid any potential inaccuracies in your results.

When to seek medical advice?

When addressing specific dietary deficiencies or general nutrition, it is always wise to seek advice from a health professional before making any dietary or lifestyle changes. If you suspect an issue, you should not practice self-diagnosis or rely solely on supplements.

There are some instances when medical advice should be even more prioritized. Those instances include:

• If you experience signs of potential deficiency, such as skin rashes, unexplained hair loss, or brittle nails.
• If you are pregnant or breastfeeding — the nutritional requirements may differ not only in terms of biotin but also in other nutrients.
• If you suffer from alcohol dependency — alcohol inhibits biotin absorption in the body.
• If you have to follow a restrictive dietary pattern due to certain health conditions.

Routine blood work and additional tests with healthcare professionals monitoring can help detect nutritional deficiencies and plan your diet accordingly to support your overall well-being.

Final thoughts

Biotin plays an important role in energy metabolism, the nervous system, and overall well-being. While beauty supplements with biotin have increased in popularity due to their association with potential benefits for nails, hair, and skin, most people can meet daily dietary recommendations with food alone.

Including a variety of biotin-rich food sources, such as organ meats, eggs, legumes, nuts, seeds, and certain vegetables, can help you ensure a sufficient intake without needing additional dietary supplements unless otherwise advised by a healthcare provider.

As with any other nutrient, balance, variety, and proper food preparation are key to supporting overall long-term health.