Biotin is part of the family of B vitamins and functions as an important component of enzymes involved in metabolizing fats and carbohydrates, influencing cell growth, and affecting amino acids involved in protein synthesis, and it assists in carbon dioxide transfer. Commercially, biotin is found in many cosmetics and health products because of the belief that it can help in strengthening hair and nails.

Biotin is generally not considered to be toxic but it can interact with some medications. Biotin is widely available as a supplement but is also found as a component in the following foods:

1. Eggs

Since biotin benefits embryo development, egg yolks are one of the most biotin-rich foods.

2. Sweet Potato

High in beta-carotene and with one of the highest levels of biotin among all vegetables, sweet potatoes are ideal for improving your skin.

3. Cauliflower

Since biotin is water-soluble, it’s best to eat raw cauliflower. Raw cauliflower contains 17 micrograms of biotin per serving.

4. Spinach

Like sweet potatoes, spinach also has one of the highest levels of biotin among leafy green vegetables. One serving of frozen chopped leaf spinach contains 7 micrograms of biotin.

5. Cheese

While both Cheddar and American cheese are rich in biotin, research shows that blue cheese and Camembert contain the highest levels of biotin.

6. Almonds

Almonds contain high levels of biotin. Nuts and legumes are a good source of biotin, as well as soybeans, peanuts, green beans, walnuts, and pecans. A small amount of almonds provides ample protein and vitamin E in addition to a biotin boost.

7. Mushrooms

Best eaten raw, for a mega biotin feast, try eating sliced raw mushrooms in a spinach salad with hard-boiled egg yolks and almonds.

Are Biotin Supplements Suitable For Everyone?

If you take a seizure medication, ask your doctor before taking biotin supplements. If pregnant or nursing you could already be maxing out on your biotin by way of prenatal vitamins, so ask your doctor before taking an additional biotin supplement. It’s best to take biotin supplements when you wake up to promote energy and avoid late at night since it could adversely affect your sleep. Although rarely eaten straight, raw egg whites can prevent the body from absorbing biotin. Raw egg whites can be found as part of a recipe in mousse for example. Eating raw eggs daily for two months or more could cause biotin deficiency.


Not everyone is a candidate for extra biotin. Because Biotin is manufactured in your intestines as a part of your digestive function, and despite the benefits of adding biotin to your diet, it is quite possible that you don’t need to add extra forms of biotin. It is recommended not to self-diagnose possible vitamin deficiencies. For example, if your nails are dull or your skin isn’t looking great, it might not be due to a biotin deficiency but due to other health problems. Consult a doctor before beginning a new supplement treatment.

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