A Look at Biotin-Rich Foods

Some protein-containing foods are known to be good sources of biotin — but there are also likely other foods that just haven’t been studied yet

If you’ve heard one thing about biotin it’s probably this: Biotin is (supposedly) a boon for your hair, nails and skin.

At least that’s what the supplement bottles want you to think.

But in reality, biotin’s main job is to help convert food you eat into energy you use. And the vast majority of people don’t actually need supplements. Because biotin deficiency is rare in the United States. And the ultra-high concentration of biotin in most of those beauty supplements can come with its own risks.

In other words, you probably get plenty of biotin from the foods you eat. But what exactly are those foods? Registered dietitian Natalie Romito, RD, LD, shares what we know about biotin in our food.

What foods are high in biotin?

Biotin is a B vitamin (B7 to be exact) and is best known to be found alongside protein and in a few select vegetables.

“Biotin tends to be bound with protein in food,” Romito says. “So, if you’re getting enough calories and enough protein, whether from animal products or plant-based proteins, chances are you’re getting your fill of biotin.”

Among the foods that are known to be good sources of biotin are:

Now, if you’re looking at that list and not seeing your diet reflected on it, fear not.

“Not all foods have been tested for biotin content,” Romito clarifies. “With the science available to us at this time, we don’t have an exhaustive list of biotin-rich food sources.”

There are likely more biotin-rich foods

In order to understand the nutritional contents of various foods, it takes significant scientific research. That takes time and a good deal of money.

It also takes motivation — a problem that can be fixed (or at least better understood) because of that investment.

“It’s expensive and time-consuming to test the amount of biotin in foods,” Romito points out. “And since biotin deficiency is rare, researchers haven’t had much reason to thoroughly test a great deal of foods to find their biotin content.”

So, it’s possible (and maybe even likely) that other foods could also be good sources of biotin. That’s especially true of proteins like soy, seafood, beans or dairy products.

We don’t have the science to know for sure. But considering that biotin deficiency is rare, it stands to reason that biotin is plentiful in the vast majority of people’s diets.

How to get enough biotin in your diet

Again, if you’re eating a moderately balanced diet, chances are you’re getting enough biotin in your diet.

“As long as you eat enough protein and eat a variety of food groups and types of food, there’s no reason to be concerned that you’re not getting enough biotin,” Romito notes.

So, rest assured, you’re probably doing A-OK in the biotin department. Even if it doesn’t seem that way.

“Some of the most common signs of biotin deficiency are thinning hair and brittle nails, which are pretty common concerns,” Romito confirms. “So, some people mistakenly believe that they need a biotin supplement to help with that. But that may not fix the root cause.”

If you’re concerned that you aren’t getting enough biotin in your diet, talk with a healthcare provider. They can test for deficiency and recommend strategies to optimize your diet.