Most people living in developed countries with access to unprocessed foods get enough biotin through diet alone and frank deficiency is rare1. That being said—knowing which foods contain biotin may help you map out your intake if you’re looking to up your daily dose. “Also known as vitamin B7, biotin plays a role in the conversion of food into energy in the body,” Amy Shapiro, M.S., R.D., RDN, registered dietitian and founder of Real Nutrition, says. “It plays an important role in keeping your skin, hair, eyes, liver, and nervous system healthy.”* According to Jessica Cording, M.S., R.D., CDN, the average adult needs 30 micrograms, or 0.03 milligrams, of biotin each day. Pregnant or lactating women, however, need 35 micrograms. These are the baseline daily levels (i.e., Recommended Dietary Allowance, RDA) issued by the National Academies. Biotin is important for overall health, with functions ranging from blood sugar to beauty benefits.* For example, “it may help to normalize blood glucose levels,” Shapiro explains, a role that has been supported by preclinical research demonstrating this B vitamin’s ability to support pancreatic beta-cell function and improve glucose tolerance2.* Additionally, there are many mechanisms to support the hair, skin, and nail benefits of getting adequate levels of this B vitamin, but more research is needed to expand our understanding in these areas of health. However, its most notable role has to do with cellular energy production: Biotin is a coenzyme for carboxylases3, or enzymes that help metabolize macronutrients.* Carboxylases are involved in the process of insulin release and gluconeogenesis, or the synthesis of glucose. So it’s safe to say—getting enough biotin for whole-body health is important. Here, you’ll find a list of biotin-containing foods to consume that will help you hit your daily goal (keep in mind: Some are richer sources than others): Not to mention, egg yolks are great for brain health as well. So, if you’re looking to load up on nutrients in the morning, biotin included, cooked eggs are an easy go-to for breakfast. Nut butters are packed with protein and healthy fats as well, which makes them a great staple in a plant-based diet. Nut butters even make an appearance in longevity studies, particularly in the Mediterranean diet5. If you’re in the market for high-quality, delicious nut butters, check out this list. If you’ve considered adding organ meats to your diet, check out this story to learn more about how to do so. You can easily incorporate sweet potatoes into your diet, as they have an adaptable flavor. You can roast chopped sweet potatoes and toss them into a salad or rice bowl to make it more satisfying or coat them in maple syrup and cinnamon for a sweet snack. What’s more—you can eat bananas raw, which is important when we’re talking about biotin consumption. “Cooking methods may break down biotin, so eating some of these foods in their raw forms prove more bioavailable,” Shapiro said. The veggie doesn’t contain a high amount of biotin6, but as part of a larger, robust diet—it certainly has many benefits. Looking for a cool summer snack? Dunk some raw cauliflower in your favorite healthy dip. In the market for a holiday side dish? Roast this vegetable in your go-to seasoning blend. Even pasta lovers can find something to love about this veggie, thanks to cauliflower gnocchi. This fish is filled with healthy fats; omega-3s to be specific. And when it comes to skin-loving foods, salmon just might come in first place. Oatmeal may sound boring on its own, but have you tried overnight oats before? What about baked oatmeal? There are countless ways to consume oats besides plain oatmeal, so have fun with it. You can sauté mushrooms, stuff them with other ingredients, or eat them raw as a salad topping. These can be added to just about any meal for extra crunch and served seasoned and roasted or raw.
