Top Biotin Foods and How to Absorb Them for Healthy Hair, Skin & Nails

A secret to getting that inner glow and strong, healthier hair is consuming biotin rich foods and using products with biotin. Here’s a guide on how to incorporate more biotin in your daily diet and haircare routine.

Shivani Pathak

Shivani Pathak

06 Jun ‘25
Biotin Hair Care Skin Health Nutrition
Biotin Hair Care Skin Health Nutrition

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Glowing skin, strong nails, and healthy hair aren’t just about the right skincare routine—they start from within. One essential nutrient that plays a major role in all three? Biotin (vitamin B7). Known for supporting hair growth, improving nail strength, and boosting skin health, biotin is a daily must-have for your body. This guide breaks down why biotin matters, how to spot a deficiency, and the best food sources to help you glow from the inside out.

What Is Biotin?

What Is Biotin

Biotin, also known as vitamin B7, is a water-soluble B-vitamin that plays a crucial role in converting food into energy. It's instrumental in metabolising carbohydrates, fats, and proteins, thereby supporting various bodily functions. Beyond its metabolic duties, biotin is renowned for promoting healthy hair, skin, and nails, making it a staple in many beauty regimens.

The Beauty Benefits of Biotin

1. Hair Health

Hair Health

There are plenty of benefits of biotin for hair. It is often hailed as a miracle nutrient for hair, and for good reason. It supports keratin production, the primary protein that makes up hair, thus enhancing hair strength and resilience. While biotin deficiency is rare, ensuring adequate intake can help maintain healthy hair growth and prevent hair thinning. For instance, the LBP Curry Leaves, Biotin & Mandarin Shampoo combines the nourishing properties of curry leaves and mandarin with biotin to support hair strength and vitality. Regular use can enhance hair texture and promote a healthy scalp environment.

2. Skin Vitality

Skin Vitality

Biotin contributes to the maintenance of healthy skin by supporting the production of fatty acids that nourish the skin. A deficiency can lead to skin issues such as rashes and dryness, so maintaining sufficient biotin levels is key to a radiant complexion.

3. Nail Strength

Nail Strength

Brittle nails can be a sign of biotin deficiency. Supplementing with biotin has been shown to improve nail thickness and reduce splitting, leading to stronger, healthier nails.

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Recognising Biotin Deficiency

Recognising Biotin Deficiency

Though uncommon, biotin deficiency can manifest through various symptoms:

  • Thinning hair or hair loss
  • Skin rashes, particularly around the eyes, nose, and mouth
  • Brittle nails
  • Fatigue or lethargy
  • Neurological symptoms such as depression or tingling in the limbs

 

If you experience these symptoms, it's advisable to consult a healthcare professional for proper assessment and guidance.

Top Biotin-Rich Foods to Include in Your Diet

Top Biotin-Rich Foods to Include in Your Diet

Incorporating biotin-rich foods into your meals is a natural way to support your beauty and health goals. Here are some excellent sources of biotin foods.

1. Egg Yolks

Egg yolks are a powerhouse of biotin. Ensure they are cooked to reduce the risk of avidin interference, a protein in raw egg whites that can hinder biotin absorption.

2. Nuts and Seeds

Almonds, walnuts, and sunflower seeds are not only rich in biotin but also provide healthy fats that support skin health.

3. Legumes

Peanuts, soybeans, and lentils are excellent plant-based sources of biotin, making them ideal for vegetarians and vegans.

4. Whole Grains

Whole grains like oats and barley contain biotin and are also high in fibre, promoting overall digestive health.

5. Dairy Products

Milk, cheese, and yoghurt provide moderate amounts of biotin along with calcium and protein.

6. Avocados

This creamy fruit, currently enjoying its time in the food spotlight, is not only delicious but also a good source of biotin and healthy fats.

7. Sweet Potatoes

Sweet potatoes offer a healthy dose of biotin and are also rich in beta-carotene, which supports skin health.

8. Mushrooms

Certain varieties, like button mushrooms, contain biotin and can be a tasty addition to various dishes.

9. Bananas

While not the highest in biotin, bananas provide a small amount and are a convenient snack option.

Top Biotin-Rich Foods for Healthy Hair, Skin & Nails

Food Item Biotin Content (μg/100g) Additional Benefits
Egg yolks 27 High-quality protein
Beef liver 42 Rich in iron and vitamin A
Salmon 5.9 Omega-3 fatty acids
Almonds 4.4 Healthy fats and vitamin E
Sweet potatoes 1.5 Beta-carotene for skin health
Avocados 1.0 Monounsaturated fats
Mushrooms 5.6 Antioxidants and selenium
Spinach 0.5 Iron and folate
Broccoli 0.9 Vitamin C and fiber
Bananas 0.2 Potassium and vitamin B6

Tips for Biotin Absorption from Food

Tips for Biotin Absorption from Food

  • Eat a balanced diet: Combine biotin-rich foods with other nutrients (like protein, healthy fats, and complex carbs) to support optimal absorption and overall health.
  • Avoid raw egg whites: Raw egg whites contain avidin, a protein that binds to biotin and prevents its absorption. Always cook your eggs.
  • Include probiotic foods: A healthy gut helps with nutrient absorption. Foods like yogurt, kefir, kimchi, and sauerkraut support gut health.
  • Limit alcohol: Excessive alcohol can interfere with biotin absorption and reduce levels in the body.
  • Stay hydrated: Water helps transport nutrients—including biotin—throughout the body.
  • Minimize highly processed foods: These often lack essential nutrients and may disrupt gut function, affecting vitamin absorption.
  • Consider cooking methods: Light steaming or sautéing biotin-rich vegetables like spinach and mushrooms can help retain more nutrients compared to overcooking.

FAQs

Q: How much biotin do I need daily?

The recommended daily intake for adults is approximately 30 micrograms. Most people can achieve this through a balanced diet.

Q: Can I take biotin supplements for hair growth?

While supplements can help if you have a deficiency, it's best to consult a healthcare provider before starting any new supplement regimen.

Q: Are there any side effects of taking biotin?

Biotin is generally safe, but high doses can interfere with certain lab tests. Always inform your doctor about any supplements you're taking.

Q: How long does it take to see results from biotin intake?

Results can vary, but improvements in hair and nail health may be noticed after several weeks to a few months of consistent intake.

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Biotin Benefits Hair Growth Skin Vitality Nail Strength
Biotin Benefits Hair Growth Skin Vitality Nail Strength
Shivani Pathak

Shivani Pathak

Shivani Pathak is a Mumbai-based lifestyle writer. She has written across a diverse range of formats, including digital features, interviews, trend stories, personal essays, and listicles. Her work has appeared in publications such as Tweak India, Luxebook, DNA, Mongabay, and Indiaspend. When she’s not writing and obsessing over sentence structures, you can find her buried in a book with a cup of coffee by her side.