Top 9 Sources of Biotin

By Julie Wuellner
Updated on 30. Jul. 2020

Biotin supplements are everywhere nowadays -- but what is biotin and why do we need it? EAT SMARTER gives you all the answers and well as the top 9 foods to naturally get biotin through your diet.

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What is biotin? 

Biotin is a water-soluble vitamin that is part of the B vitamin family. It’s also known as vitamin H, vitamin B7 or vitamin B8 and is one of the vitamins that helps your body convert food into energy. 


Why do we need biotin? 

Biotin is especially important for your hair, skin, and nails. In fact, biotin is often used in the skincare & beauty industry. It’s also been known to support your eyes, liver and nervous system. 

Biotin is also crucial during pregnancy since it supports embryonic development. However, high doses of biotin can be detrimental to the baby so it’s important that you consult your physician before adding a biotin supplement when pregnant.  


How much should we get? 

The daily requirement of biotin varies between 30 and 100 micrograms (mcg) for adults. 

Most people are able to get this requirement through eating a healthy diet, but if it's also possible to add a biotin supplement if you are not getting enough or are pregnant. While biotin supplements are considered safe, some people report mild side effects such as nausea. 


Top 9 sources of biotin:

It's always best to get vitamins naturally if possible. Fortunately, biotin is one of the vitamins that it is pretty easy to fulfill your daily requirement of without additional supplements. One thing to note though is that biotin can easily be rendered ineffective if foods are cooked or overly processed so its best to consume these raw or as lightly processed as possible. 

  • Champignon mushrooms
  • Peanuts
  • Oats
  • Hazelnuts
  • Egg Yolks
  • Lentils
  • Carrots
  • Soy Beans
  • Walnuts
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