15 Biotin Rich Foods for Hair, Nails, Skin – Dosage & Deficiency

Biotin rich foods are essential for every human body. Biotin, also called Vitamin B 7 or vitamin H, is a vital nutrient in the body. It is responsible for the conversion of food into energy for the optimum functioning of the body. Due to its water-soluble nature, this vitamin is not stored in the body. Biotin helps in the improvement of hair, nails, skin, nervous system, and the immunity system in the body. In this article, we will tell you all about biotin, its deficiency, benefits, and biotin-rich foods to include in the diet. (1)

Why Biotin Rich Foods are Important

Biotin is an important B vitamin that helps to transform food into energy. Due to this vitamin, our body gets the necessary fuel to maintain the best health of nails, skin, and hair. Due to its amazing benefits, it is also added to the formulation of skin and hair care products. (2) Regular consumption of Biotin Rich Foods can help you a lot.

Benefits of Biotin Rich Foods

Biotin is used by the enzymes in the body to metabolize proteins, fats, and carbohydrates in the body. It helps in enhancing the expression of genes, boosting the nervous system and endocrine activity in the thyroid, adrenal, and pancreas in the body. (3)

Biotin Uses in Human Body.

Biotin is one of the essential vitamins that is required to promote better functioning of the brain, skin, nails, hair, nails, eyes, liver, and the nervous system. Biotin Rich Foods thickens your hair and strengthens your nails so that they do not break easily. 

As Biotin supports the growth of the developing fetus, it is an essential ingredient for pregnancy. It assists pregnant mothers to deliver healthier babies. Due to this reason, you can find it in several prenatal vitamins. 

Adequate levels of biotin aids in the regulation of blood glucose levels in the body. It promotes healthy skin, nails, and hair. Furthermore, biotin also boosts metabolism and normalizes cholesterol levels in the body. This ingredient is necessary to ensure muscle health, and repair in the body.

  1. The adequate intake of biotin between age groups of nineteen years and more is around thirty micrograms (mcg) daily.
  2. Teenagers between fourteen to eighteen years of age should consume between 5 and 25 mcg per day.
  3. Pregnant ladies should consume 30mcg/day.
  4. Lactating mothers should consume 35 mcg every day. 

Biotin Rich Foods

Biotin Rich Foods

The easiest way to get the right amounts of biotin is by consuming a balanced diet and supplementing with a high-quality multivitamin that contains biotin. Eating a varied diet generally provides enough biotin for most of the needs of people. Below we have mentioned some good biotin rich foods as sources of biotin. (7)

Beef Liver

Incorporating liver in the diet boosts your intake of biotin in the body. Beef liver is a rich source of high-quality protein, biotin, and folate. Where protein develops muscle density and cellular function, it also sustains the right levels of energy in the body and improves cardiac health. 


One cooked egg has ten micrograms of biotin, essential amino acids, vitamins A, D, and minerals like zinc, selenium, and iodine. Protein boosts muscle growth, produces an adequate amount of energy, and promotes healthy functioning of the thyroid gland in the body. 


Three ounces of a cooked form of salmon have five micrograms of biotin. It is also rich in two prominent omega-3 fatty acids such as DHA, and EPA. Eating salmon reduces inflammation, safeguards the heart, enhances brain health, prevents hair loss, and keeps skin and hair healthy.

Sweet Potato 

Sweet potato is another healthy food that provides antioxidant named beta-carotene and biotin in it. Around half a cup of a cooked form of sweet potato has 2.4 micrograms of biotin. When ingested, beta carotene gets converted into a vitamin that replaces damaged skin cells and boosts skin health. Regular consumption of sweet potato improves skin, enhances vision, and prevents macular degeneration. 


Biotin is also found in nuts. One-fourth cup of almonds has 1.7 micrograms of biotin. In addition to it, there are a few more nutrients like fiber, vitamin E, and magnesium that keep you fuller for a longer time period. In this way, almonds assist in weight management. 

Cheddar Cheese

One ounce of Cheddar cheese has 0.4 micrograms of biotin. Its nutrient-dense and fiber-loaded nature make it an ideal food in your diet. Along with it, one slice of this cheese also contains seven grams of protein and several essential amino acids, phosphorus, and calcium. 

This food aids in the sound performance of muscles, and the development of bones in the body. It aids in the functioning of kidneys and the production of DNA in the body.


Avocado is touted as one of the healthiest fruits on the market. A 100-grams avocado has biotin between 3.2 and 10 mcg. The high vitamin E content in it offers the best level of protection to your skin. 


One serving of raw cauliflower provides seventeen micrograms of biotin. As this vitamin is water-soluble in nature, it is advised to consume this holy vegetable in raw form to get the maximum amount of nutrition from it. 

Leafy Greens

Green leafy vegetables like spinach and broccoli also have small amounts of biotin. Half a cup of spinach and broccoli provides 0.5 micrograms and 0.4 micrograms of biotin respectively. Spinach is also a prime source of minerals, vitamins, antioxidants, chlorophyll, and fiber. Eating spinach keeps you healthy, and youthful. By promoting better absorption of iron in the body, it protects against anemia and poor vision in the body. 

On the other hand, broccoli has rich amounts of Vitamin C and vitamin K. Regular consumption of broccoli promotes healthy bones and skin. The presence of antioxidants effectively prevents the occurrence of specific types of cancer in the body.


A single cup of milk provides 0.3 micrograms of biotin. It is also a rich source of protein, minerals, and calcium that develops healthy teeth and bones. Milk also helps in repairing damaged tissues in the body and developing stronger and denser muscles too. The high potassium content in milk maintains healthy levels of blood pressure and promotes heart health. 

Plain Yogurt 

Dairy products are one of the major sources of biotin. Other than milk and cheese, yogurt is also a good source of biotin. A single cup of plain yogurt has around 0.2 micrograms of biotin. It is rich in calcium, and vitamin D that helps in overcoming deficiencies of these vital nutrients in the body.

Adequate amounts of vitamin D prevents hair fall, weakness, joint pain, brittle bones, and more. Vitamin D also boosts immunity in the body. Regular intake of yogurt delays aging and prevents dandruff, and dryness of hair. It makes your skin and hair healthy and brings a natural shine in them. 


Oatmeal is considered to be a healthy breakfast choice for people. A single cup of it provides 0.2 micrograms of biotin. This whole grain reduces the chances of diabetes, cancer, and obesity in a person. Oatmeal also assists in reducing cholesterol levels, improving heart health as well as maintaining healthy body weight.


Though bananas are popular for their high potassium content, it also contains biotin and fiber in it. One cup of banana provides 0.4 micrograms of biotin. Eating banana boosts energy enhances digestive health and regularizes your bowel movements.


Seeds like pumpkin seeds, chia seeds, sunflower seeds are good sources of biotin. One-fourth cup of roasted sunflower seeds has 2.6 mcg that makes it a good inclusion in your diet.


Raw or sauteed mushrooms provide you a reasonable amount of biotin to your body. This vegetable protects from parasites. Adding them in combination with a few biotin-rich foods like spinach, hard-boiled eggs, and roasted almonds fulfills your daily recommended dietary intake of biotin of the body. 

Signs Of Biotin Deficiency

Biotin deficiency can lead to the following conditions in your body:

  • dry or flaky skin
  • brittle nails
  • fragile hair and hair loss
  • tiredness
  • loss of hunger
  • vomiting
  • despair
  • pain in muscles 
  • seizures
  • difficulty in sleeping and walking
  • formation of cracks in the edges of the mouth
  • dryness in eyes
  • upset stomach
  • experiencing a burning sensation in the feet and hands  (4)

Reasons for Biotin Deficiency

Biotin aids the body to transform food into energy. Its presence in adequate amounts in the body promotes a healthy operation of liver, thicker hair, radiant skin, and stronger nails. Where its mild deficiency can result in hair and skin issues, its severe deficiency can cause neurological issues. Due to this reason, it is important to identify signs of its deficiency and manage it effectively. Below are some of the reasons that can lead to Biotin deficiency:

  1. Certain medications such as anti-seizure and antibiotics drugs kill the good gut bacteria that naturally secrete biotin.
  2. Intestinal issues: Severe intestine related issues such as colitis, and Chron’s disease can also prevent the body from soaking nutrients.
  3. Long-Term Dieting: Prolonged dieting can also cause a deficiency of vitamins like biotin.
  4. Biotin Rich Foods in Diet: Having adequate biotin rich foods in your daily diet could help you fight the deficiency.

Who are at a high risk of Biotin deficiency?

Following conditions increase biotin deficiency in the body:

  1. Women who are breastfeeding, pregnant, or people using IV feeding have higher needs of biotin. Most prenatal vitamins do not meet the increased requirement of biotin that can cause biotin deficiency in the body.
  2. People who are identified with a rare genetic disorder named “biotinidase deficiency”, where the body can’t release and process biotin. 
  3. As alcohol inhibits the absorption of biotin in the body, people who are dependent on alcohol also suffer from biotin deficiency.
  4. People who consume uncooked raw eggs also suffers from the deficiency of this vitamin. This is because uncooked eggs have a protein named avidin that attaches with this vitamin and prevents its absorption in the body. This leads to less than sufficient amounts of biotin in the body. 

Commonly Asked Questions about Biotin Rich Foods

How effective is biotin in enhancing skin, nails, and hair? 

Biotin is an important nutrient that generates energy by metabolizing fats, carbs, and proteins in the body. The major benefit of this vitamin is seen in the form of boosting the health of nails, skin, and hair. It is recommended in people who suffer from hair loss, and brittle nail syndrome. 

How effective is biotin in the management of diabetes?

Biotin lowers fasting blood sugar levels in people who suffer from Type 2 diabetes mellitus. It enhances the operation of cells in the pancreas that are responsible for the production of insulin in the body. This action helps in the effective management of diabetes. 

In What Types Are The Biotin Supplements Available On The Market?

You can find Biotin is various supplemental forms in the market such as “only biotin supplements” or “biotin infused vitamin B-complex supplements”.

You can also find them in the form of specific multivitamin and multimineral form in varying strengths such as 10 mcg, 50 mcg, and 100 mcg. Before you consume them, it is required to talk to the doctor to find the right dosage for your condition. 

How much Biotin Rich Foods should I take ?

Biotin is one of the essential vitamins that need to be present in adequate levels in your body. Though deficiency of this vitamin is less common, breastfeeding, and pregnancy, and a few other conditions can enhance the risk. 

Though biotin deficiency can be overcome by consuming supplements, it is best to get it in the form of natural food sources. Including the above foods in your daily diet will help in maintaining the right levels of biotin in the body and keep your body in the best operational state. 

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About Dr. Geetika Kothari

Dr Geetika Kothari M.R.C.O.G. (OBS and GYN). is notable gynecologist in Canada with experience of practically 12 yrs in OBSTETRIC and Gynecology extraordinary enthusiasm for managing High-Risk Pregnancy, Endoscopy and Fertility, All major and minor gynecological cases with Endoscopic medical procedure and Vaginal medical procedure with late advances. Dr Geetika Kothari is all around prepared in managing all instances of High-Risk Pregnancy and entangled conveyances. The primary region of intrigue are muddled Obstetrics, Adolescent Health, Fetal Medicine, all sort of Hysterectomy included Oncology medical procedure and Myomectomy, Endoscopic medical procedure, LAVH, TLH, and Laparoscopic barrenness medical procedure. She is equipped for taking care of all sort of obstetrics and gynae cases great antenatal, postnatal mind and advance common labor.

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