Biotin is also known as vitamin B7 and sometimes vitamin H too. It is commonly included in a lot of supplements aimed at improving hair, skin and nail health and has become well known as a vitamin that can encourage hair growth.
The recommended amount of biotin is 30 micrograms (mcg) per day for adults aged 19 and over, according to the Institute of Medicine. Adults can safely consume much higher amounts than this, with thousands of mcg being used in clinical trials and not resulting in adverses effects.
It is a water soluble vitamin, meaning that the body gets rid of any excess by excreting it in waste products and does not store it. Ideally, you need to eat foods that contain biotin on a daily basis.
Which Foods Are Rich in Biotin?
Eggs
Eggs are often called a ‘whole food’ as they contain so many nutrients – including protein, amino acids and a number of vitamins and minerals.
Biotin is one of these nutrients and eggs are a very good way to get a good proportion of your intake in one go. One egg can provide at least 8 mcg of it and often more than this. Choosing an egg for breakfast some days means you will get a hefty dose of your biotin needs straight away.
The yolk is the richest source, although the amount of biotin you will get is reduced when the egg is cooked.
Raw whites can be a problem too and not just because of the risk of bacterial infection. Eating them can make it more difficult for the body to absorb biotin easily due to the presence of a protein called avidin.
Nuts
Nuts are another good source of biotin and almonds are a particularly good choice. Snacking on almonds, peanuts and walnuts can be great for your hair and scalp and also gives a healthy boost of protein, vitamin E and fatty acids. These are also important nutrients[1] for keeping hair and skin in good condition.
One quarter of a cup of almond provides almost 15 mcg of biotin. The equivalent amount of peanuts provides just over 6 mcg. A quarter of a cup of walnuts provide slightly less at 5.7 mcg.
Salmon
Oily fish is a good source of biotin, including salmon, tuna and sardines. They also offer a dose of omega 3 fatty acids, another nutrient that is linked to healthy hair.
100g of canned salmon can provide 5 mcg of biotin. Other types of oily fish are also good sources too, with 60g of canned sardines providing 4 mcg and 120g of canned tuna 3 mcg.
Eating oily fish several times per week is recommended for the anti inflammatory health benefits. If you follow this advice, you will also get a healthy dose of biotin too. With tuna, there is also the mercury content to consider if it is eaten a lot so you may prefer to mix it up with regards to the oily fish you eat.
Sweet Potato
Sweet potato is rich in a range of B vitamins, including biotin. One cup of sweet potato can provide over 8 mc, making it one of the richest sources amongst plant based sources.
Sweet potato is also a good source of beta carotene, which is converted into vitamin A. This is another nutrient that is good for hair and skin and can contribute to stronger hair through its ability to combat the damaging effects of oxidative stress.
Mushrooms
Eating mushrooms raw is the best way to maximize their biotin content. They can provide 7 mcg per 100g this way.
One option is to slice them up and use them raw in a salad that contains other biotin rich foods such as eggs, tomatoes, walnuts and carrots. If you don’t want to eat them raw, you can saute them instead.
Mushrooms also contain zinc and iron, which are two more nutrients that can promote healthy hair.
Carrots
Carrots are another good plant based source of biotin and 50g of raw carrots can provide 7 mcg of it.
As with sweet potato, carrot also contains beta carotene and vitamin A. They also contain other B vitamins such as B1, B3 and B5 (also known as pantothenic acid).
Tomatoes
Tomatoes are another easy way to get more biotin in your diet, with one cup of tomatoes providing just over 7 mcg.
Some options for increasing your consumption of tomatoes include making it part of a salad or creating a pasta sauce.
Tomatoes also contain plenty of other nutrients that benefit the hair including vitamin C and vitamin A.
Onions
If you don’t eat many onions, introducing them into your diet is a great opportunity to add more biotin as well.
One cup of onions can provide almost 8 mcg, especially if they are also raw.
Onions are also rich in antioxidants and contain hair healthy nutrients such as vitamin C, protein and iron. They can be added to salads as an easy to incorporate them into your diet, especially red onions.
Oats
For a healthy breakfast, oats are the perfect choice and starting the day with them is also an easy way to provide a biotin boost. A quarter of a cup of oats can provide almost 8 mcg. Topping with almonds, walnuts or berries can add a bit more too.
Cheese
Dairy produce is a good source of biotin but some cheeses in particular are rich in it.
One study looked at biotin levels in 23 types of cheeses, with Camembert and Blue cheese having the highest levels.
This is one food to consume in moderation though due to the fat and salt content in a lot of cheeses but it can certainly contribute to overall biotin levels.
The Bottom Line
There are lots of biotin rich foods that can support healthy hair and even encourage hair growth. It’s not a miracle cure but making sure that your diet includes plenty of biotin food sources has been linked to hair growth and is also thought to reduce potential for hair loss.
If you worry that you won’t get enough of this vitamin in your diet, supplementing with biotin for hair growth is also an option. The body can always excrete what it doesn’t need, as long as you aren’t taking a supplement with extremely high levels.
Latest posts by Editorial Team (see all)
- 4 Tips for Staying In Shape Over 70 - July 18, 2023
- 10 Surprising Ways to Save on the Cost of Hotels - June 21, 2023
Very Informative Article, Eggs Are Really Good For Hair.
Thanks For Sharing.