Biotin is also known as vitamin B7 and sometimes also vitamin H. It is commonly included in many supplements aimed at promoting healthy hair, skin and nails and has been recognized as a vitamin that can promote hair growth.
That recommended amount biotin is 30 micrograms (mcg) per day for adults 19 and older, according to the Institute of Medicine. Adults can safely consume much higher amounts than this, with thousands of mcg used in clinical trials and causing no side effects.
It is a water-soluble vitamin, meaning the body gets rid of any excess by excreting it in waste products and not storing it. Ideally, you should eat foods that contain biotin every day.
Foods Rich in Biotin?
Egg
Eggs are often called the ‘whole food’ because 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 an excellent way to get a good proportion of your intake at once. One can of eggs provide at least 8 mcg and often more than this. Opting for eggs for breakfast some days means you’ll soon be getting your big dose of biotin needs.
Egg yolks are the richest source, although the amount of biotin you get decreases when eggs are cooked.
Raw whites can also be a problem and not just because of the risk of bacterial infection. Eat them can make it harder for the body to absorb biotin easily due to the presence of a protein called avidin.
Crazy
Nuts are another good source of biotin and almonds are an excellent choice. Snacking on almonds, peanuts and walnuts can be great for your hair and scalp and also provide added protein, vitamin E and healthy fatty acids. It is also an essential nutrient[1] to keep hair and skin in good condition.
A quarter cup of almonds provide almost 15 mcg of biotin. The equivalent amount of nuts provides over 6 mcg. A quarter cup of walnuts provides slightly less at 5.7 mcg.
Salmon
Oily fish are good sources of biotin, including salmon, tuna and sardines. They also offer a dose of omega 3 fatty acids, another nutrient linked to hair health.
100g canned salmon provide 5 mcg of biotin. Other types of oily fish are also good sources, with 60g canned sardines providing 4 mcg and 120g canned tuna 3 mcg.
Eating oily fish several times per week is recommended for its anti-inflammatory health benefits. If you follow this advice, you’ll also get a healthy dose of biotin. With tuna there is also a mercury content to consider if eating a lot of it so you may prefer to mix it with any oily fish you eat.
Sweet potato
Sweet potatoes are rich in various B vitamins, including biotin. One can of sweet potato provide over 8 mc, making it one of the richest sources among vegetable sources.
Sweet potatoes are also a good source of beta carotene, which converts to vitamin A. This is another nutrient that is good for hair and skin and may contribute to stronger hair through its ability to fight the damaging effects of oxidative stress.
Mold
Eating raw mushrooms is the best way to maximize their biotin content. They can provide 7 mcg per 100g this way.
One option is to slice it and use it raw in salads that contain other biotin-rich foods such as eggs, tomatoes, walnuts and carrots. If you don’t want to eat it raw, you can sauté it.
Mushrooms also contain zinc and iron, which are two other nutrients that can improve hair health.
Carrot
Carrots are another good source of plant-based biotin and a 50g can of raw carrots provide 7 mcg.
Like sweet potatoes, carrots also contain beta carotene and vitamin A. They also contain other B vitamins such as B1, B3 and B5 (also known as pantothenic acid).
Tomato
Tomatoes are another easy way to get more biotin in your diet, with one cup of tomatoes provide more than 7 mcg.
Some options for increasing your consumption of tomatoes include adding them to salads or making pasta sauce.
Tomatoes also contain many other nutrients that are beneficial for hair including vitamin C and vitamin A.
Onion
If you don’t eat a lot of onions, including them in your diet is a great opportunity to add more biotin, too.
One cup of onions will do provide almost 8 mcg, especially if it’s 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 way to incorporate them into your diet, especially shallots.
Wheat
For a healthy breakfast, oats are the perfect choice and starting the day with oats is also an easy way to give a biotin boost. A quarter cup of oats will do provide almost 8 mcg. Toppings with almonds, walnuts, or berries can be added a bit more as well.
Cheese
Dairy products are good sources of biotin but some cheeses are especially rich in biotin.
One study looked at biotin levels in 23 types of cheese, with Camembert and Blue having the highest levels.
This is one food to eat in moderation though due to the fat and salt content in many cheeses but can certainly contribute to overall biotin levels.
Underline
There are many biotin-rich foods that can support hair health and even encourage hair growth. It’s not a miracle cure but ensuring that your diet includes plenty of food sources of biotin has been linked to hair growth as well reduce the potential for hair loss.
If you’re worried you won’t be getting enough of this vitamin in your diet, take a supplement with biotin for hair growth is also an option. The body can always excrete what it doesn’t need, as long as you don’t take very high levels of supplements.
