Biotin Rich Foods

Biotin, also known as vitamin H, coenzyme R or vitamin B7 was discovered around 70 years ago. Since then it has been determined that biotin has a wide range of roles in the body. It is defined as part of the B complex that is responsible for stimulating the nerves, liver, skin, hair and eyes. Because it is a coenzyme, it is responsible for producing energy within the body by assisting the body with breaking down carbs and fats and converting them into glucose. It also helps to allow working proteins to form necessary amino acids, which makes it vital tool in learning about type 2 diabetes.

Biotin Rich Foods



Meat and Seafood


Seafood such as salmon, sardines, tuna and haddock are good sources of vitamin. You can also get a great deal of biotin from red meat, salmon, halibut, liver, turkey, pork and beef.

Eggs and Dairy


Egg yolks are very high in biotin. You can also get biotin from goat’s milk, cow’s milk, buttermilk, curd, paneer and cheese.



Cauliflower, lettuce, cucumbers, spinach and palak contain high amounts of biotin.



Fruits including avocados, bananas, Goji berries, cranberries, coconut water, crowberries, strawberries and raspberries are high in biotin.



Soy products, pecans, peanut and several bean varieties contain a high amount of biotin, B vitamins, essential fatty acids and amino acids.

Nuts and Seeds


Cashews, peanuts, almonds, peanut butter, walnuts hazelnuts and sunflower seeds are known for their biotin content.



You can get biotin from beer, wine, black tea and coffee.

Biotin Benefits

1. For Hair

Biotin is known for helping your hair grow at a healthy rate and for combating dry hair that is likely to fall out or break. Biotin increases the sustainability of the hair cortex so it is easy for the cells in your hair bulb to divide and create the healthy cells it needs to create thick hair.

2. For Nails

Dry nails are a common symptom of a biotin deficiency. Taking biotin supplements will provide the tools necessary to condition nails that are dry, splitting or thin while stimulating the growth of new, healthy nails.

3. For Skin

Dry skin can be caused by a variety of condition such as using low quality cosmetics or becoming dehydrated but you can also develop dry skin from a lack of biotin. Infants with greasy scalps or those with seborrheic dermatitis can see improvement by increasing their biotin intake.

4. For Diabetes

Some research has found that increasing biotin levels in the body can help those that have non-insulin dependent diabetes with their symptoms. Biotin may help to stabilize blood sugar levels to reduce the risk of neuropathy in type 2 diabetes patients.

5. For Energy

Biotin helps your body metabolize protein, carbohydrates and fats. As a coenzyme it helps your body convert food to energy and your metabolism transform carbohydrates and fats into glucose as well as breaking down proteins into amino acids.

6. For Healthy Blood Sugar

Because biotin is active in glucose production, it will affect how much sugar is in your blood. The amount of biotin is indirectly proportional to your sugar level, with high levels lowering your blood sugar level and low levels causing it to rise.

Biotin Recommended Dosage


Adequate Intake

0-6 months

5 micrograms a day

7-12 months

6 micrograms a day

1-3 years

8 micrograms a day

9-13 years

20 micrograms a day

14-18 years

25 micrograms a day

19 years and older

30 micrograms a day

Pregnant women

30 micrograms a day

Breastfeeding women

35 micrograms a day

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