Biotin, a B vitamin, plays a role in various bodily functions. It supports energy production, muscle growth and muscle repair – all important aspects of physical health and athletic performance.
Also known as vitamin B7, biotin is one of the essential vitamins that make up the
vitamin B complex. Like other B vitamins, biotin plays a key role in supporting metabolism by helping convert food into energy. Additionally, biotin has been found to be particularly important for maintaining the health of the
skin, hair and nails. This micronutrient also supports proper liver function.
The
recommended daily value of biotin for adults is about 30 micrograms – this is certainly lower than the recommended daily value for other micronutrients, but that doesn't mean consuming biotin in the diet is any less important. Moreover, like the other B vitamins and vitamin C, biotin is a water-soluble vitamin. Unlike fat-soluble vitamins, excess biotin is
excreted in the urine and your body cannot store biotin.
Therefore, it is important to consume foods high in biotin or take
supplements containing biotin on a regular basis to ensure you have a ready supply of this energy-supporting vitamin.
Add These Biotin-Rich Foods to Your Diet
Certain foods are naturally high in biotin, such as eggs, as well as plant-based foods such as
nuts,
legumes (beans and peas) and sweet potatoes.
Generally, if you eat a well-balanced and varied diet, it isn't too difficult to consume the daily value of biotin, but those who have food allergies or otherwise follow a restrictive diet may want to consider a multivitamin that contains biotin, a B complex supplement or a standalone
biotin supplement.
Here are the top foods high in biotin to add to your diet:
Egg yolks
Eggs are often called nature's perfect food because they contain a complete source of protein with all nine essential amino acids along with key vitamins and minerals.
Unfortunately, due to mixed messaging about the health risks associated with cholesterol coupled with the desire to reduce fat intake, many people only consume egg whites and do away with the egg yolk. However, aside from protein, egg whites are devoid of most of the potent nutrients found in eggs – the egg yolk is a treasure trove of micronutrients such as vitamin D and lutein.
Egg yolks are also one of the foods with the highest biotin content. According to the
USDA, the yoke of one large egg provides over 25% of the DV of biotin, with an impressive 7.8 mcg.
An omelet made with three eggs would get you to over ¾ of your daily biotin needs.
Nuts and seeds
Per the
USDA, 100 grams of whole,
raw almonds provides a whopping 57 mcg of biotin, which is nearly double the DV of biotin. However, 100 g of almonds is about 3/4 of a cup, which is quite a large serving. A more typical serving, one-quarter cup of
almonds, provides 19 mcg of biotin, which is still over 50% of the DV.
Other nuts are also rich in biotin, though not quite as packed with this micronutrient as almonds. Consider adding
walnuts,
pecans and
pine nuts to your diet to diversify your nut intake while still getting a good source of biotin.
Some seeds are also packed with biotin.
Sunflower seeds are one of the foods highest in biotin and make a great snack while hiking or on the go.
Salmon
Salmon is often touted as one of the healthiest fish due to the concentration of heart-healthy, anti-inflammatory omega-3 fatty acids.
A 3-oz filet of cooked salmon also provides 5 mcg of biotin.
Sardines
Sardines can be a bit of an acquired taste, but this little fatty fish is a nutritional powerhouse.
Sardines provide omega-3 fatty acids and vitamin D. Additionally, 100 grams of sardines offer almost 20% of the daily recommended intake of biotin
Liver
Beef liver and chicken liver are not on the list of favorite foods for many people. That said, liver is packed with iron and other essential vitamins and minerals. According to nutritional data, 3 ounces of cooked beef liver provides
more than 100% of your DV of biotin, and chicken liver is even higher in biotin, providing more than four times the daily value in 3 oz.
Sweet potatoes
In addition to being rich in vitamin A, sweet potatoes are also a good vegan or vegetarian source of biotin. According to the
National Institutes of Health, 1/2 cup of cooked sweet potatoes provides 2.4 mcg of biotin (about 8% of the DV).
Spinach
There are rarely lists of the healthiest foods for foods high in certain nutrients that don't include dark leafy green vegetables such as spinach. Dark leafy
greens are great sources of vitamin C, vitamin A, vitamin K and iron.
Certain dark leafy green vegetables, such as spinach, are also good food sources of biotin.
According to the USDA, 100 grams of
mature spinach contains 4.25 mcg biotin, while the same amount of
baby spinach provides 1.66 mcg.
Tofu
Speaking of vegan foods high in biotin,
tofu,
edamame and other soy products provide biotin. For example, a
3/4-cup (100-gram) serving of whole soybeans contains 19.3 mcg of biotin, nearly ? of the DV. When consuming soy, look for organic, non-GMO soy.
Legumes
Legumes, such as
beans,
peas and
lentils, are also among the best food sources of biotin. You will also get plenty of fiber and minerals such as magnesium. Keep in mind that peanuts, which are often categorized as nuts, actually fall under the legume family.
A 1-ounce (28-gram) serving of roasted peanuts contains almost 5 mcg of biotin, or 17% of the DV.
Mushrooms
Certain types of
mushrooms are also good sources of biotin. For example, a 1-cup (70-gram) serving of chopped, fresh button mushrooms contains an impressive
5.6 mcg, which is almost of the DV. If you prefer canned mushrooms, about 20 caps or 120 grams of canned button mushrooms provide about 10% of the DV of biotin.
It is
thought that the biotin found in mushrooms helps protect this edible fungus from predators and parasites.
Yeast
Brewer’s yeast, which is used to make beer and leavened bread, contains a decent amount of biotin, as does
nutritional yeast, which is used in many vegan cheeses. For example, a 2 tbsp serving of nutritional yeast provides over 50% of the DV.
If you’re not sure how to use it, imagine it to be similar to applications for parmesan cheese. You can
sprinkle it on salads, pasta dishes, soups or even popcorn.
Biotin supplements
As with most other nutrients, you can also find
biotin in supplements. Most multivitamins contain biotin as will any vitamin B complex. There are also standalone biotin supplements if you need a particularly high dose of biotin.
Overall, plenty of animal and plant-based foods contain biotin, but if you are having trouble meeting your biotin intake or have other nutritional concerns, consider working with a registered dietitian
