What is a Natural Source of Biotin?

December 19, 2025 •

4 min read

Approximately 30 micrograms of biotin per day is the recommended adequate intake for adults, a level most can achieve through a balanced diet. This water-soluble B vitamin, also known as B7, is essential for metabolic processes and is naturally abundant in a variety of foods.

Quick Summary

Natural biotin sources include a wide range of nutrient-dense foods such as eggs, organ meats, legumes, nuts, seeds, and certain vegetables. An optimal and balanced diet typically provides sufficient biotin levels for most people.

Key Points

Eggs are a top source: Cooked eggs, particularly the yolk, are a great source of natural biotin. Cooking is essential to deactivate the protein avidin, which would otherwise inhibit absorption.
Organ meats are highly concentrated: Beef and chicken liver contain some of the highest concentrations of biotin, often providing more than a full day's requirement in a single serving.
Nuts and seeds offer versatility: Peanuts, sunflower seeds, and almonds are excellent sources that can be easily incorporated into meals or snacks for a biotin boost.
Legumes are a powerful plant-based option: Beans, lentils, and peas contain biotin along with protein and fiber, making them a nutritious addition to any diet.
Diverse plant foods contribute: Vegetables like sweet potatoes, mushrooms, and avocados, along with yeast products, also provide natural biotin, supporting a balanced intake.
Deficiency is rare but has clear signs: Symptoms like hair loss, skin rashes, and brittle nails signal a potential deficiency, which is uncommon in those with a varied diet.

Understanding Biotin and Its Importance

Biotin, or vitamin B7, is a vital component of several enzymes that play a key role in the metabolism of fats, carbohydrates, and protein. Since it's a water-soluble vitamin, the body does not store it, so a consistent intake from dietary sources is necessary to maintain adequate levels. Biotin is widely recognized for its role in maintaining healthy hair, skin, and nails, and plays a part in supporting eye, brain, and liver function. While supplementation is an option, a varied diet is the most natural and effective way to meet your daily needs and prevent deficiency.

Top Natural Sources of Biotin

Many foods, both animal and plant-based, contain varying amounts of biotin. The richest sources often contain a significant portion of the recommended daily intake in a single serving.

Animal-Based Sources

Organ Meats (Liver): By far one of the most potent sources of biotin. A 3-ounce serving of cooked beef liver can provide over 100% of the Adequate Intake (AI) for adults.
Eggs: The yolk is particularly rich in biotin. One cooked egg can provide approximately 10 micrograms, about 33% of the daily value (DV). However, it is crucial to eat cooked eggs, as raw egg whites contain a protein called avidin that can block biotin absorption.
Salmon: This fatty fish is not only known for its omega-3s but is also a good source of biotin. A 3-ounce serving of canned pink salmon can provide 5 micrograms, or 17% of the DV.
Pork Chops: A 3-ounce serving of cooked pork chop offers a decent amount of biotin, around 3.8 mcg.
Meat: Various cuts of beef and other meats also contain biotin, contributing to your overall intake.

Plant-Based Sources

Legumes: Peas, beans, lentils, and soybeans are excellent sources of biotin, fiber, and protein.
Nuts and Seeds: A convenient and healthy snack option. Sunflower seeds and almonds are notable sources, but many other nuts and seeds also contribute.
Sweet Potatoes: A fantastic vegetable source, providing a good dose of biotin along with fiber and antioxidants.
Mushrooms: These fungi are a nutrient-rich food that contain biotin and other beneficial compounds.
Avocados: A medium avocado can contribute biotin, along with healthy fats and other vitamins.
Yeast: Nutritional yeast and brewer's yeast are significant sources, with nutritional yeast often fortified to provide even higher amounts.
Broccoli and Spinach: These vegetables contain smaller amounts of biotin but add to a balanced diet.

Comparison of Biotin-Rich Foods

To better understand the range of biotin content, here is a comparison based on standard serving sizes, referencing data from sources like the NIH:


Food Source	Serving Size	Approximate Biotin Content	Daily Value (DV) %	Type
Beef Liver, Cooked	3 ounces (75 g)	30.8 mcg	103%	Animal
Egg, Cooked	1 whole (50 g)	10.0 mcg	33%	Animal
Salmon, Canned	3 ounces (85 g)	5.0 mcg	17%	Animal
Pork Chop, Cooked	3 ounces (75 g)	3.8 mcg	13%	Animal
Sunflower Seeds, Roasted	¼ cup (20 g)	2.6 mcg	9%	Plant
Sweet Potato, Cooked	½ cup (125 g)	2.4 mcg	8%	Plant
Mushrooms, Chopped, Fresh	1 cup (70 g)	5.6 mcg	19%	Plant
Peanuts, Roasted	1 ounce (28 g)	5.0 mcg	17%	Plant

Maximizing Biotin Absorption from Food

For many biotin-rich foods, preparation can impact how well your body can absorb the nutrient. For example, the protein avidin in raw egg whites binds to biotin, preventing its absorption. Cooking eggs completely denatures the avidin, freeing up the biotin for your body to use. Similarly, cooking methods can sometimes affect nutrient retention. To get the most from your vegetables, steaming or eating them raw may be preferable to boiling, as water-soluble vitamins can leach into the water. Ensuring a healthy gut is also beneficial, as gut bacteria can produce biotin, though the amount absorbed from this process is not fully understood.

Symptoms of a Biotin Deficiency

While biotin deficiency is uncommon in healthy individuals with a balanced diet, certain conditions and circumstances can increase the risk. Symptoms tend to appear gradually and may include:

Thinning hair or hair loss
A scaly, red rash around body openings (eyes, nose, mouth)
Brittle nails
Fatigue and lethargy
Depression and hallucinations

In some cases, specific inherited disorders or the use of certain anticonvulsant medications can interfere with biotin status. Pregnancy can also increase the risk of marginal deficiency. If you suspect a deficiency, it's important to consult a healthcare professional. For more information on food sources, consult resources like Healthline's guide: The Top 10 Biotin-Rich Foods.

Conclusion

For most people, a well-rounded diet that includes a variety of biotin-rich foods is the best way to maintain optimal levels of this essential B vitamin. Focusing on natural food sources like eggs, organ meats, nuts, seeds, and certain vegetables not only provides sufficient biotin but also offers a host of other beneficial nutrients. While supplements are available, they are typically unnecessary for healthy individuals. By prioritizing a diverse and nutritious diet, you can support your body's metabolic functions and promote overall health naturally.

Frequently Asked Questions

Cooked beef liver contains the highest amount of biotin per serving, with a 3-ounce portion providing over 100% of the adequate daily intake.

For most people, getting biotin from a balanced and varied diet is sufficient and preferable. Supplements are typically not necessary unless a deficiency is diagnosed by a healthcare provider.

Raw egg whites contain a protein called avidin which binds to biotin and prevents the body from absorbing it. Cooking the eggs denatures this protein, allowing for proper biotin absorption.

Some of the highest plant-based sources include nutritional yeast, soybeans, peanuts, and mushrooms.

Initial signs often include thinning hair, a scaly red rash, brittle nails, and fatigue. More severe cases can involve neurological symptoms.

Yes, many plant-based foods are excellent sources of biotin, including legumes, nuts, seeds, sweet potatoes, and mushrooms. A varied vegetarian diet can easily provide enough.

Biotin is a water-soluble vitamin, so prolonged boiling can cause some of it to leach into the water. Steaming or eating foods raw, where appropriate, can help retain more of the nutrient.