Biotin or vitamin B7 is one of the eight essential B vitamins that helps maintain healthy and strong nails, hair, and it plays an interconnected role with the other vitamins in the body (1), (2).
There are many essential B vitamins necessary for optimal functioning in the body, too. They include vitamin B12, B6, folate, riboflavin, and niacin, to name a few.
Many common symptoms of biotin deficiency are weak nails, hair loss, or skin problems like rashes (3), (4).
Although biotin is widely used in supplements for hair, nails and skin, there are only a few weak studies showing that supplementing with biotin can improve these issues (5), (6). Biotin likely only improves hair, skin, and nails in cases of deficiency, but more research is needed (1), (3). However, biotin does play an important role in the body.
Biotin is one of the water-soluble B vitamins, and it plays a significant role in cellular signaling throughout the body (7), (8). There are many foods that contain biotin, and protein makes up many of them. But there are other foods that have many health benefits beyond what biotin can supply as well.
Summary: Biotin, also known as vitamin B7, is one of the eight essential B vitamins. It helps strengthen hair, skin, and nails, and helps with cellular signaling in the body. Weak nails, hair loss, rashes, or other skin problems are common symptoms of deficiency.
Table of Contents
Foods High in Biotin (Vitamin B7)
See if you are getting an adequate amount of vitamin B7 or biotin in your daily diet by checking out the list of foods high in B7 below.
1. Beef and Beef Liver
Beef liver and beef, in general, have extremely high amounts of biotin (3). They also contain many essential B vitamins necessary to stay well, especially the beef liver.
Did you know that beef liver is one of the most nutrient-dense foods? Beef liver is abundant in many vitamins and minerals (9). It is an acquired taste, though. If you cannot stomach eating the liver, beef can give you a decent amount of biotin and B vitamins, too.
Summary: Beef and beef liver are very high in many of the essential B vitamins, especially biotin. Beef liver alone is one of the most nutrient-dense foods containing many vitamins and minerals. Keep the serving size of beef or beef liver about the size of your palm because they are high in cholesterol.
Salmon is an excellent option for many nutrients, including biotin (3). Even canned salmon packs a powerful punch of biotin.
This fatty fish also has many other essential B vitamins as well as omega-3 fatty acids that help to decrease inflammation and promote better health overall (10), (11), (12).
Salmon is full of other healthy nutrients like potassium, zinc, selenium, as well as biotin and more (13), (14). Grab some canned salmon in olive oil for an extra boost of omega-3 fatty acids, and to gain some healthy energy, too.
Summary: Salmon is extremely nutritious containing protein, essential omega-3 fats, potassium, zinc, selenium, and of course biotin and other B vitamins. Salmon is easy to cook; sauté it in olive oil and balsamic vinegar on the stovetop for 10 minutes and serve with steamed vegetables for an easy dinner.
Eggs are a protein-rich food that is usually a great addition to most diets (15). They are full of biotin, other B vitamins, vitamin A, selenium, vitamin D, vitamin E, and more (16).
Omelets are a great way to get in some vegetables along with quality protein. Add in some onions, mushrooms, peppers, and your other favorites to get more nutrients and a substantial amount of protein. Egg yolk contains the biotin and 10 mcg of biotin per serving (16).
Even though eggs are high in cholesterol, they do not affect blood cholesterol levels (17). Cholesterol is necessary for overall health, although it can elevate too much with certain unhealthy foods (18). Eating eggs can provide many health benefits as well (19).
Summary: Eggs are very nutritious rich in protein, biotin and other B vitamins, vitamin A, selenium, vitamin D, and vitamin E. Although higher in cholesterol, eating 1-2 eggs per day is a perfect serving. Make a vegetable omelet or vegetable egg scramble for breakfast, lunch, or even dinner.
Cauliflower is a potent source of biotin to help maintain the health of hair, skin, nails, and cellular function overall.
This cruciferous vegetable packs in 4 mcg of biotin per serving (20). Cauliflower is also full of many key nutrients for optimal health as well (21).
If you want to substitute rice or even pizza in your diet, you can use cauliflower. You can make a tasty cauliflower pizza crust with just a few simple ingredients you likely already have in your kitchen. Lookup a recipe today to try to incorporate some cauliflower into your meals.
Summary: Cauliflower is a powerful food full of biotin, about 4 mcg per serving. Cauliflower can be steamed and added as an easy side dish, eaten raw with hummus, grilled into cauliflower “steaks”, or added to pizza crust.
5. Sunflower Seeds
If you do not eat animal-based foods, sunflower seeds are another option beyond vegetables that pack in a healthy amount of biotin and other nutrients (3).
Seeds are an excellent source of protein, healthy fats, and they can prevent inflammation in the body, too (22), (23). Seeds are also especially important for heart health (24). To improve cardiovascular health and function, try to add more seeds to your daily diet (25).
You can snack on sunflower seeds any time of the day for a mid-day energy boost, or even add them to your favorite bread, salad, or sprinkle them on your favorite protein or vegetable dish. Buy them with or without the seed, depending on your salty snack preference.
Summary: Sunflower seeds are a very healthy plant-based food, full of healthy fats, protein, and biotin. Seeds naturally help reduce inflammation and boost heart health. Sunflower seeds are a perfect mid-day snack, or can be easily tossed into salads or soups.
6. Sweet Potato
Is it time to add more sweet potatoes to your diet in place of regular white potatoes? Sweet potatoes have a wide range of nutrients, including biotin, vitamin A, and powerful disease-fighting antioxidants (3), (26).
There is nothing wrong with adding some white potatoes to your diet, too, but it can help to increase variety by including savory sweet potatoes sometimes.
Summary: Sweet potatoes offer a wide variety of nutrients, including fiber, vitamin A, antioxidants, and biotin. Thinly slice sweet potatoes and throw them into the toaster for a fun alternative to regular toast, or try mashed sweet potatoes in place of regular potatoes to mix up your nutrient intake.
Almonds are one of the most popular nuts around. Full of essential minerals and nutrients, biotin is just one of the B vitamins almonds provide (3). They also have a high amount of riboflavin (27).
They are also high in vitamin E, manganese, magnesium, and more (28). Almonds are a small nut with a ton of nutrition, so snack on a handful whenever you can throughout your day.
Want to skip the dairy more often? Try some almond milk instead that has the same or even more calcium than cow’s milk. And if you want to switch out your peanut butter, include some almond butter instead for a healthier, less fattening alternative.
Summary: Almonds are full of nutrients, including biotin and other B vitamins. Try almond milk in place of regular dairy every once in a while, or simply snack on a handful of almonds, toss sliced almonds into oatmeal, or make a homemade trail mix with almonds and dried fruit.
Another potent vegetable that is a great source of biotin is mushrooms (20). These nutrient-dense fungi are high in vitamin E, riboflavin and niacin (29).
You simply cannot go wrong with adding more mushrooms to your diet. Whether they are the white button, portobello, or shitake, you can get many nutrients from nutritious mushrooms.
Summary: Mushrooms are very nutrient-dense, containing vitamin E, riboflavin, niacin, and biotin. They are easy to sauté and add to casseroles, soup, stews, or stir-fry, or can be served raw and tossed into salads.
Among green leafy vegetables, spinach packs in a whopping amount of biotin per serving. Just a half a cup contains 7 mcg of biotin per serving (3).
Spinach is an excellent way to not only get more biotin but also vitamin B2, B6, vitamin E, vitamin K, vitamin C, and calcium (30).
Add some more spinach to your daily diet with your eggs in the morning, in your smoothie for an energy boost, or as a side dish with garlic for easy consumption.
Summary: Spinach is a highly nutritious food packed with 7 mcg per serving of biotin. It is also full of other B vitamins, vitamin E, K, C, and calcium. Add spinach to your morning breakfast scramble or smoothie, or make a simple spinach salad with berries, sliced almonds, olive oil, and balsamic vinegar.
Biotin or vitamin B7 is just one of the eight essential B vitamins you need to stay well.
Some of the necessary functions B vitamins take care of include cellular production, neurological function, energy, nerve functioning, and more.
These are some of the foods that pack a hefty punch of biotin, but there are many others too. See if you can add more of these foods to your diet.