Eat These Foods to Get More Biotin

Explore your pantry for foods high in biotin

Advertisers love to promote biotin for hair growth and great skin and nails, but studies show little benefit to taking supplements. Most people can get all the biotin they need from food.

“For most Americans, biotin supplements are a waste of money,” says Emily Black, RD, director of food service nutrition at Geisinger. “There’s little evidence that supplements help your hair and nails grow. Instead, it’s best (and easiest) to get your biotin in your food.”

Why is biotin good for you?

Also known as vitamin H or B7, biotin is part of the B-complex group of vitamins. It helps your body convert food into energy. Our bodies don’t store biotin, but it’s easy to get enough through our diet.

So how much biotin do you need? To get the maximum benefits, teens and adults need between 30 and 100 micrograms (mcg) of biotin each day. Those who are pregnant or nursing should aim for 300 mcg of biotin daily, as it helps with fetal growth and has other benefits.

Benefits of biotin

Biotin is a critical nutrient and mighty vitamin that helps with:

Muscle and tissue repair
Boosting immunity
Supporting a healthy pregnancy
Regulating metabolism
Heart health
Brain function
Protecting the nervous system
Strengthening nails
Maintaining healthy hair and skin

Biotin supplements

Biotin is available in supplement form as a single nutrient or in combination with other nutrients, mostly B-complex vitamins.

“Supplements can provide up to 5,000 mcg, hundreds of times higher the established adequate intake. While such high intake is unnecessary, there's no evidence that it’s harmful,” says Ms. Black. “Biotin is a water-soluble vitamin, meaning we excrete (mostly through urine) the amount we don’t use.”

Certain situations might merit eating more foods with biotin. For example, if you have a condition like Crohn’s disease or celiac disease, it may be difficult to absorb biotin. Restrictive diets or limited food choices could prevent you from getting enough biotin, as could long-term, excessive alcohol use.

“There is some evidence that for some people, taking a lot of biotin supplements can lead to false readings on medical testing for things like thyroid disease and even heart attack,” says Ms. Black. “So while supplements won’t hurt you, they can make it harder for your doctor to learn what’s wrong when you have a medical problem.”

What foods have biotin?

Getting biotin in your diet is easy. The most abundant sources of quality biotin are animal-based protein foods, since biotin is typically bound to protein. However, several vegetables and plant-based foods also pack a biotin punch.

Look for these biotin-rich foods in your kitchen:

Eggs

Eating an egg can deliver over a third of your recommended daily dose of biotin. They’re best cooked, because raw egg whites may prevent you from absorbing this vitamin. Choose cooking methods like scrambled, poached, fried or hard-boiled. Beyond breakfast, add an egg to your salad or try one for a snack.

Salmon

Grill or bake this tasty fish and pair it with a salad or some brown rice for an easy weeknight dinner. One 3-ounce serving of salmon will give you a nutritional boost.

Sweet potatoes

Try a sweet potato for breakfast, brunch, lunch or dinner. Mash one into your oatmeal, slice and bake into fries or steam in the microwave. You can even use them for dessert!

Organ meats

Stumped for your next meal idea? Try organ meats, like liver. They’re available at most grocery stores and farmers markets — and they pack a nutritional punch.

“A single 3-ounce serving of beef liver delivers a full day’s worth of biotin, as well as large amounts of vitamins A, B12, B2, folate, iron and choline,” says Ms. Black. “Organ meats can be high in saturated fats, so if you’re at higher risk for heart disease, it’s best to consume these in moderation or just stick with leaner meats.”

Avocados

Everyone’s favorite accompaniment isn’t just tasty — it’s nutritious, too. This versatile fruit (yes, an avocado is a fruit) works as a meal, snack or side dish. Add one to your plate and reap the benefits.

Legumes

Looking for more of this supercharged vitamin? Include soy products, beans, lentils and peanuts on the menu. An added bonus: They’re loaded with protein.

Almonds

These nuts deliver a healthy dose of vitamin H, not to mention omega-3s, vitamin E and protein. For an added boost, add some to your morning oatmeal or stir a few into your yogurt (both good sources of biotin).

Mushrooms

You can boost your daily biotin dose with mushrooms, too. And besides, they’re rich in antioxidants and minerals. Consider tossing them into your salad, adding as a pizza topping or putting them into a stir fry.

Should you take biotin for hair growth?

Does taking extra biotin make your skin, nails and hair healthier? Not necessarily. Very few studies explore the question, and those that have are limited in scope or had conflicting results.

“Unless quality studies report new information, most people can meet their biotin needs through a varied and balanced diet full of fresh biotin-rich foods,” says Ms. Black.