What Is Biotin + 11 Biotin-Rich Foods To Support Healthy Levels

If you've spent any time in the supplement aisle at the market, you've probably seen biotin supplements. Sometimes they're sold independently, and other times they're included in multivitamin blends (especially prenatal vitamins; more on that later). 

Before we dive into which foods contain biotin, let's establish what biotin is and why it's important to ingest daily. 

During pregnancy, getting enough of this nutrient becomes even more essential as it plays a role in embryonic development, Shapiro says. 

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. 

Egg yolks are chock-full of biotin. The average cooked egg yolk contains about 10 micrograms of biotin, which is equivalent to about 33% of the recommended daily intake4 of biotin for the average adult. 

According to Shapiro, certain nuts contain biotin as well. This includes almonds, pecans, walnuts, and peanuts. Don't worry—nut butters count, too. 

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. 

Let's be honest—organ meat isn't for everyone, and for some, these glandular organs make a regular appearance in their diet. That being said, they do have a significant amount of biotin in them. In fact, one 3-ounce serving of beef liver contains 103% of the amount of biotin you need daily4. 

Sweet potatoes are a staple vegetable for so many reasons: They're packed withmbeta-carotene, potassium, iron, vitamin B6, fiber, and of course, biotin. 

Speaking of adaptable foods, bananas also contain biotin. While they may not have as much as their other counterparts like organ meats and nut butters, the benefits of this fruit go far beyond their biotin content.

What's more—you can eat bananas raw, which is important when we're talking about biotin consumption. 

If there was a competition to find the perfect side dish, cauliflower would certainly be a finalist. This vegetable has a muted flavor, meaning you can make it fit your preferred taste. 

The veggie doesn't contain a high amount of biotin6, but as part of a larger, robust diet—it certainly has many benefits.

If you're a fan of the Mediterranean diet, you're likely very familiar with the nutritional benefits of salmon. But did you know that one 3-ounce serving of canned pink salmon contains 17% of the daily recommended biotin value4? 

For those who prefer a vegan or vegetarian diet, oats are another great plant-based option for some added biotin. What's more, this is one of the few foods that just might be realistic to consume daily. 

OK—at this point, I think we have a tasty biotin-rich vegetable medley: cauliflower, mushrooms, and sweet potatoes. Toss 1 cup of fresh, chopped button mushrooms into your mix and you'll be adding 19% of the daily recommended value6 of biotin to your meal. 

Just ¼ cup of sunflower seeds contains 9% of the daily recommended value4 of biotin. These seeds are also packed with magnesium, which is good to know considering studies indicate that about 43% of Americans don't meet their daily baseline needs for magnesium.