Foods High in Biotin

B iotin, a vitamin B, is an important component of enzymes that break down substances in your body like fats, carbohydrates, and amino acids. Biotin is also called vitamin B7 or vitamin H. 

Low amounts of biotin are found in various foods. Biotin is also found in supplement form, which is typically used to treat hepatitis, brittle nails, neuropathy (damage or dysfunction of one or more nerves), and other conditions. Further research on the health benefits of biotin is needed. 

Why You Need Biotin

Your body uses biotin to regulate your genes and help your cells communicate. The amount of biotin you need depends on your age. The daily recommended intake of biotin is 30 micrograms (mcg) for adults who are 19 years old and above. Women who are lactating should consume 35 mcg per day.

There is some evidence to suggest that biotin supports the health of your hair, nerves, and digestive tract; however, future studies are needed to confirm these uses:

Hair Health

Some studies have shown that when people who are prone to hair loss take biotin supplements, they experience clinical improvement in hair health and quality.

Nerve Health

Biotin is long thought to help nerves recover from damage, such as that caused by multiple sclerosis. However, recent studies show no demonstrable long-term benefit of taking high doses of biotin for nerve health.

Proper Digestion

Biotin is an important vitamin for digestion. In addition to breaking down the compounds in foods you eat, it converts folic acid into its active form so it can help your body make new red blood cells.

Biotin is mainly used to treat biotin deficiency. 

Because there isn't a good way to test for low levels of biotin, the condition is usually identified by its symptoms, which include: 

Biotin deficiency is caused by a diet that lacks biotin or by prolonged consumption of raw egg whites. There is also some evidence that diabetes could cause low biotin levels.

Continued

Foods With Biotin

Biotin is water soluble, which means the body does not store it. However, bacteria in your intestine can create biotin, and it is also found in various foods.

Some foods high in biotin include: 

1. Eggs

Although prolonged consumption of egg white can cause biotin deficiency, egg yolk is actually a rich source of biotin. One cooked egg provides 10 micrograms of biotin.

2. Milk

Dairy is an excellent source of biotin. One cup of reduced-fat milk contains 0.3 micrograms of biotin. Milk also contributes to bone and teeth health, and is a rich source of protein, calcium, phosphorous, potassium, and vitamin D

3. Bananas

One serving (100 grams) of banana gives you 0.2 micrograms of biotin. Bananas are highly nutritious in other ways, as well. They contain the vitamin B6, vitamin C, and the minerals manganese, potassium, and magnesium

4. Beef Liver

Beef liver is the largest source of biotin. Just 3 ounces gives you 30.8 micrograms, which is 103% of your daily value. 

5. Walnuts

Of all nuts, walnuts are the biggest source of vitamin B7. They contain 9.5 micrograms of biotin per serving.

6. Pork

Pork liver has 45 micrograms of biotin for every 100 grams. However, pork chops are also a good source of biotin, with 3.8 micrograms of biotin per serving. 

7. Salmon

Three ounces of pink salmon canned in water contains 5 micrograms of biotin. That accounts for 17% of your daily value. Salmon is full of other healthy nutrients, and one of those is vitamin B7.

8. Sunflower Seeds

A cup of roasted sunflower seeds has about 2.6 micrograms of biotin, which is more than any other seed.

9. Mushrooms

Mushrooms are high in vitamin B7. Although it is still difficult to test for the exact quantity of biotin in mushrooms, it is thought that a serving can contain up to 10% of your daily value.

10. Sweet Potatoes

One serving of cooked sweet potato contains 2.4 micrograms of vitamin H and 8% of your daily value of biotin.

WebMD Medical Reference Reviewed by Dan Brennan, MD on November 30, 2020

Sources

SOURCES: 

Biomedicine & Pharmacotherapy: “Biotin for diabetic peripheral neuropathy.”

Clinica Chimica Acta: “Biotin interferences: “Have we neglected the impact on serological markers?”

Cutis: “Brittle nails: response to daily biotin supplementation.”

Food Science and Biotechnology: “Analysis of biotin in Korean representative foods and dietary intake assessment for Korean.”

Linus Pauling Institute: “Biotin.”

Mount Sinai: “Vitamin H (Biotin).”

Multiple Sclerosis and Related Disorders: “High dose biotin as treatment for progressive multiple sclerosis.”

National Institutes of Health: “Biotin.”

Oregon Health and Science University: “Benefits of Biotin for Digestive System.”

Skin Appendage Disorders: “A Review of the Use of Biotin for Hair Loss.”

USDA FoodData Central: “Bananas, raw.”

USDA FoodData Central: “REDUCED FAT MILK.”

Viva Health: “Vitamin B7 (biotin).”

World’s Healthiest Foods: “Mushrooms, shitake.”

© 2020 WebMD, LLC. All rights reserved.

Pagination

Get Diet and Fitness Tips In Your Inbox

Eat better and exercise smarter. Sign up for the Food & Fitness newsletter.

By clicking Subscribe, I agree to the WebMD Terms & Conditions & Privacy Policy and understand that I may opt out of WebMD subscriptions at any time.