How do vegans get biotin? Plant-based sources and supplements

November 18, 2025 •

4 min read

Studies have shown that a well-planned vegan diet can provide sufficient biotin, with some research indicating that vegans have adequate biotin levels. This demonstrates that it's entirely possible to answer the question, "How do vegans get biotin?" without relying on animal products.

Quick Summary

Obtaining sufficient biotin on a vegan diet is achievable by incorporating a wide array of plant-based foods, including nutritional yeast, legumes, nuts, and seeds. Supplementation is an option for individuals with higher needs or dietary gaps.

Key Points

Diverse Plant Sources: Vegans can get biotin from a wide array of plant-based foods, including nutritional yeast, legumes, nuts, and seeds.
Nutritional Yeast Powerhouse: A key source for vegans, nutritional yeast provides a high concentration of biotin and other B-vitamins.
Balanced Diet is Key: A varied and well-planned vegan diet is generally sufficient to prevent biotin deficiency, which is rare in healthy individuals.
Supplementation is an Option: Vegan biotin supplements are available for those with higher needs, but they are not necessary for everyone.
Signs of Deficiency: Although rare, a biotin deficiency can manifest as thinning hair, skin rashes, and brittle nails.
Focus on Variety: The best approach is to include a mix of different biotin-rich foods to ensure a consistent and balanced intake.

The Importance of Biotin for Vegan Health

Biotin, also known as Vitamin B7, is a water-soluble vitamin that plays a vital role in several metabolic processes. It helps the body convert food into energy by assisting enzymes in breaking down fats, carbohydrates, and proteins. Beyond its metabolic functions, biotin is well-known for its role in maintaining healthy hair, skin, and nails. A deficiency can lead to hair thinning, skin rashes, and brittle nails, though this is rare and can often be avoided with a varied plant-based diet. For vegans, understanding the best plant-based sources is key to ensuring adequate intake without consuming animal products like eggs and liver, which are traditionally high in this nutrient.

Top Vegan Food Sources of Biotin

A diverse range of plant-based foods can provide excellent sources of biotin. Incorporating these into daily meals is a simple way to meet the recommended daily intake of 30 micrograms for adults.

Nutritional Yeast

This is often considered a star player in the vegan pantry for good reason. Nutritional yeast is a fantastic source of B-vitamins, including biotin. Two tablespoons can provide a significant portion of the daily recommended intake. It has a savory, cheesy flavor and can be sprinkled on popcorn, pasta, or added to sauces and scrambles.

Legumes

Beans, lentils, peas, and especially soybeans are rich in biotin. Soybeans, in particular, offer a potent dose; a 3/4 cup serving of cooked whole soybeans can contain a high percentage of the daily value. Peanuts are also a great source within the legume family.

Nuts and Seeds

Many varieties of nuts and seeds offer a satisfying crunch along with a healthy dose of biotin. Sunflower seeds, almonds, and walnuts are all good choices for snacking or adding to salads and oatmeal.

Sweet Potatoes

These vibrant vegetables are not only delicious but also contain biotin, along with other essential nutrients like beta-carotene, which supports healthy skin. A cooked medium sweet potato can contribute to your daily intake.

Mushrooms

These versatile fungi provide a range of health benefits, and certain types, such as portobello and shiitake, contain biotin. Adding mushrooms to stir-fries, risottos, or as a side dish can boost your intake.

Avocados

Known for healthy fats and fiber, avocados also offer biotin. A single avocado can contain a notable amount, making it a nutritious addition to toast, salads, or smoothies.

Vegan Biotin Supplements: When and What to Look For

While a well-rounded vegan diet can often provide sufficient biotin, supplements are a viable option for some. This can be beneficial for individuals who are pregnant, breastfeeding, or those who may not consume a wide variety of whole foods. It is important to note that biotin deficiency is rare, and extra supplementation may not offer additional benefits for those who already have adequate levels.

When choosing a supplement, check the label carefully to ensure it is explicitly labeled as vegan. Some supplements use non-vegan ingredients like gelatin in capsules. Always consult a healthcare professional before starting any new supplement regimen.

Comparing Vegan Biotin Sources


Food Source	Approximate Biotin Content	Notes
Nutritional Yeast (2 Tbsp)	Up to 21 mcg	Excellent, versatile source with a cheesy flavor.
Soybeans (3/4 cup, cooked)	19.3 mcg	High-protein legume, very rich in biotin.
Peanuts (1/2 cup, roasted)	5 mcg	Convenient snack or addition to meals.
Almonds (1/4 cup)	1.5 mcg	Good source of healthy fats and vitamin E.
Mushrooms (1 cup, fresh)	5.6 mcg	Contains other vitamins and supports gut health.
Sweet Potato (1/2 cup, cooked)	2.4 mcg	Rich in beta-carotene and fiber.

Incorporating Biotin-Rich Foods into a Vegan Diet

To ensure consistent biotin intake, integrate these foods into your daily meals. For breakfast, stir nutritional yeast into your oatmeal or scramble tofu with mushrooms. A handful of almonds or sunflower seeds makes for a quick, biotin-rich snack. Lunch can feature a big salad with a variety of greens, legumes, and seeds. For dinner, enjoy a baked sweet potato or a lentil curry. The key is variety and consistency, ensuring your meals are colorful and nutrient-dense. For additional dietary guidance, resources like the National Institutes of Health provide useful information on nutrient requirements and sources.

Conclusion

Vegans can confidently meet their biotin needs by focusing on a balanced and varied plant-based diet. Instead of relying on traditional animal sources, nature provides a bounty of options from nutritional yeast and legumes to nuts and vibrant vegetables. While supplements are a safe and effective option for some, for most, a diverse diet rich in whole foods is more than enough to maintain healthy hair, skin, nails, and metabolic function. By strategically including these biotin-rich foods, a vegan lifestyle can be a pathway to optimal health and wellness without compromise.

Frequently Asked Questions

Nutritional yeast is one of the most potent plant-based sources of biotin, with two tablespoons providing a significant portion of the daily recommended intake.

A well-planned and varied vegan diet is unlikely to cause a biotin deficiency, as many plant foods contain this vitamin. Studies show that vegans often have adequate biotin levels.

Biotin supplements are generally not necessary for healthy vegans who consume a balanced diet. They can be considered if dietary intake is a concern, but it is best to consult a healthcare professional first.

Sweet potatoes are a good source of biotin, with a medium cooked sweet potato providing a notable amount that contributes to overall daily intake.

Vegans can add nutritional yeast to their oatmeal, include scrambled tofu with mushrooms, or have a smoothie with avocado and bananas to increase biotin intake at breakfast.

Excellent biotin-rich vegan snacks include a handful of almonds, sunflower seeds, or roasted peanuts.

Yes, biotin is naturally present in a variety of plants, including legumes, nuts, seeds, certain vegetables, and whole grains.