10 Foods High in Biotin, According to RDs

Of the most-talked about nutrients needed for overall health, biotin usually doesn’t make the cut. However, this vitamin should be part of the conversation, as it positively influences several different aspects of health. While many may recognize biotin as an important micronutrient for glowing hair, skin, and nails, that’s just the tip of the iceberg.

Here, we’ll learn about all the other vital tasks this vitamin carries out in the body, as well as some of the best sources of this micronutrient. These are important to highlight because while some Americans are doing just fine with their biotin intake (as a common nutrient in animal-based foods), others may not be meeting their needs with the rise of plant-based eating.

What Is Biotin? 

First things first, what exactly is biotin? “Biotin, or vitamin B7, is one of the B complex vitamins that plays an important role in metabolism and overall health,” says Jennifer Nicole Bianchini, MS, RD, IFNCP, RYT, functional dietitian, mind-body wellness expert, and founder at Body to Soul Health. 

Biotin is also a water-soluble vitamin, which means that the body doesn’t store it. “Plus, our bodies cannot produce it on their own, so we must obtain biotin from food,” adds Violeta Morris, MS, RDN from Columbus, OH.  Given these circumstances, it’s crucial to consume enough biotin-rich foods (or supplement it) every single day.

What Is Biotin Good For?

Biotin’s claim to fame is supporting healthy hair, skin, and nail growth, which is why it’s found in many beauty-focused supplements. “Biotin promotes healthy hair, skin, and nails by strengthening keratin—the structural protein found in these tissues,” says Bianchini.

However, biotin also “acts as a coenzyme (a helper for enzymes), assisting the body in converting food into energy from the three macronutrients: fats, proteins, and carbohydrates,” explains Morris. This could be why people who take B complex vitamins (that include biotin) often cite a burst of energy from the supplement.

“Biotin also supports nervous system function, and is essential for neurotransmitter activity, including dopamine and serotonin, which helps to maintain cognitive function, regulate mood, and nerve signaling,” Bianchini adds. In this same vein, biotin also plays a crucial role in healthy memory.

Other research shows that this B vitamin may influence gene expression, “meaning it could turn certain genes on or off, potentially playing a role in cell growth, repair, and overall health,” shares Morris. Additionally, this micronutrient is required for healthy fetal growth and development.

Those with metabolic disorders like type 2 diabetes may also especially benefit from meeting their daily biotin needs. A systematic review and meta-analysis published in Frontiers found that biotin supplementation significantly reduced fasting blood glucose, total cholesterol, and triglyceride levels. “For individuals with diabetes, biotin appears to support blood sugar regulation by enhancing the activity of glucokinase (an enzyme that helps the body use or store glucose) and promoting glucose production when the body needs more energy,” Morris explains. 

Foods High in Biotin

To reap all of these salient benefits, most adults should aim for around 30 micrograms (mcg) of biotin per day. And interestingly enough, many Americans are already meeting this number, with the average intake being somewhere between 40 and 60 mcg per day. “Biotin deficiency is very rare since we tend to get enough from our diet and bonus, our gut bacteria makes some too!” Bianchini adds.

However, as you’ll soon see, many of the best sources of biotin are animal-based foods, so those following a plant-based diet, or who have higher needs due to circumstances like pregnancy or breastfeeding, may not be getting enough of the nutrient. To help you reach your goals, here are 10 foods particularly high in biotin: