What's the Best Source of Biotin?

November 24, 2025 •

4 min read

According to the National Institutes of Health, the average person in Western populations consumes 35–70 mcg of biotin daily from food, indicating that deficiency is rare for most people. This raises the question: what's the best source of biotin, and are supplements necessary for everyone?

Quick Summary

This article explores the top dietary sources of biotin, including egg yolks, organ meats, nuts, and legumes, and compares them with supplements. It covers the benefits of both food-based and supplemental biotin, providing practical guidance for optimal intake.

Key Points

Food is the primary source: The most reliable way for most people to get sufficient biotin is through a varied diet rich in whole foods.
Top food sources: Excellent dietary sources include cooked egg yolks, organ meats, legumes, and nuts.
Supplements for specific needs: Supplements are most beneficial for those with a confirmed deficiency, malabsorption issues, or other specific health conditions, not for general hair and nail health in healthy individuals.
Beware of raw eggs: Raw egg whites contain avidin, a protein that can block biotin absorption. Cooking eggs denatures this protein and is necessary for proper absorption.
Consult a doctor: High-dose biotin supplements can interfere with laboratory test results, so it is crucial to inform your doctor if you are taking them.
Holistic nutrition: Food-based biotin comes with a host of other nutrients, vitamins, and fiber that contribute to overall health, offering a more complete nutritional profile than isolated supplements.

Understanding Biotin's Role in the Body

Biotin, also known as vitamin B7, is a crucial water-soluble vitamin that plays a significant role in several bodily functions. As part of the B-complex vitamin family, it acts as a coenzyme in metabolic processes, helping your body convert food into usable energy. Biotin is essential for the metabolism of fats, proteins, and carbohydrates, and it is vital for cell growth. Beyond its metabolic functions, biotin is commonly linked with promoting healthy hair, skin, and nails, although studies supporting supplementation for healthy individuals are limited.

Since biotin is water-soluble, the body does not store it in large amounts, meaning it must be consumed regularly to maintain adequate levels. While the daily value for biotin is set at 30 mcg for adults, most people can meet this requirement through a varied and balanced diet. For those with restrictive diets, certain medical conditions, or specific needs (like pregnancy), understanding the richest sources is particularly important.

The Best Dietary Sources of Biotin

Obtaining biotin from whole foods is generally considered the optimal approach, as food sources provide a wide array of other complementary nutrients, vitamins, and minerals.

Top Animal-Based Sources

Organ Meats: Certain organ meats are exceptionally high in biotin. Cooked beef liver is one of the richest sources, providing more than 100% of the Daily Value per 3-ounce serving.
Cooked Egg Yolks: Eggs are packed with B vitamins, and the yolk is a potent source of biotin. A single cooked egg provides a significant portion of the recommended daily intake. Cooking is crucial, as raw egg whites contain a protein called avidin that can inhibit biotin absorption.
Salmon: This fatty fish is an excellent source of healthy fats and protein, along with a good amount of biotin. A 3-ounce portion of canned pink salmon can provide 17% of the DV.
Pork: Cooked pork chops and hamburger patties also contribute a noticeable amount of biotin to the diet.

Top Plant-Based Sources

Legumes: Peas, beans, and lentils are loaded with protein, fiber, and micronutrients. Peanuts and soybeans, in particular, are good sources of biotin.
Nuts and Seeds: Many types of nuts and seeds offer biotin along with healthy fats and fiber. Good options include roasted sunflower seeds and almonds. Walnuts are also noted for their biotin content.
Sweet Potatoes: This root vegetable is one of the best vegetable sources of biotin, in addition to being rich in fiber, vitamins, and antioxidants.
Mushrooms: Mushrooms are a nutrient-rich fungus with ample biotin. They are a great addition to salads, pizzas, or stir-fries.
Yeast: Both nutritional yeast and brewer's yeast contain biotin. Nutritional yeast, often used by vegans as a seasoning, is particularly rich in this vitamin.

Supplements: When Are They Necessary?

While most healthy individuals can get sufficient biotin from their diet, supplements can be beneficial for specific groups or individuals with certain conditions. It is important to note that high doses of biotin in supplements can interfere with some lab tests, including those for thyroid and heart disease, so it is crucial to inform your doctor if you are taking them.

Some individuals who might consider supplements include:

Pregnant Women: Pregnancy can increase the demand for nutrients, and marginal biotin deficiency may occur, making supplementation in prenatal vitamins beneficial.
Individuals with Malabsorption Issues: Conditions like Crohn's disease or celiac disease can hinder nutrient absorption, and supplements may be needed.
People with Biotinidase Deficiency: This inherited metabolic disorder prevents the body from reusing biotin, requiring lifelong high-dose biotin supplementation.
Those on Certain Medications: Long-term use of anticonvulsant medications has been shown to lower serum biotin levels.

Comparison: Biotin from Food vs. Supplements


Feature	Food-Based Biotin	Biotin Supplements
Absorption	Generally more bioavailable due to complementary nutrients found in whole foods. Raw egg whites contain avidin, which inhibits absorption unless cooked.	Offers a concentrated dose, but bioavailability can be less comprehensive than from whole foods.
Dosage Control	The amount of biotin consumed is naturally regulated by diet, making overdose extremely unlikely.	High doses are common, which may be unnecessary and can interfere with lab test results.
Nutritional Profile	Provides a synergistic array of vitamins, minerals, and fiber for broader health benefits beyond just biotin.	Delivers a single, concentrated nutrient without the broader nutritional context of whole foods.
Overall Health	Supports holistic health by incorporating a variety of nutrient-dense foods into the diet.	Targeted for specific needs or deficiencies, but not a replacement for a balanced diet.

How to Maximize Your Biotin Intake Naturally

Incorporating biotin-rich foods into your daily diet is an effective way to maintain adequate levels. Here is a sample plan for a day of biotin-boosting meals:

Breakfast: A scrambled egg with sautéed mushrooms and spinach on whole-wheat toast.
Snack: A handful of roasted sunflower seeds and almonds.
Lunch: A salad with mixed greens, avocado slices, and chopped grilled salmon.
Dinner: Baked sweet potato topped with black beans and nutritional yeast.

Conclusion

For the average healthy individual, the best source of biotin is a well-rounded diet rich in biotin-containing foods such as egg yolks, organ meats, nuts, and legumes. This approach ensures you receive biotin in its most bioavailable form, along with a host of other beneficial nutrients. Supplements are typically only necessary for those with a confirmed deficiency, certain medical conditions, or specific life stages like pregnancy. Always consult with a healthcare professional before starting any supplement regimen to ensure it aligns with your specific health needs and avoids potential interference with medical tests.

For more information on the Dietary Guidelines for Americans, visit the official site at MyPlate.

Frequently Asked Questions

Biotin, or vitamin B7, is a water-soluble vitamin essential for converting food into energy through metabolic processes. It plays a key role in the metabolism of fats, proteins, and carbohydrates, and is also known to support the health of hair, skin, and nails.

For most people, biotin-rich foods are the better source. Foods offer biotin along with a broader range of nutrients for holistic health. Supplements are concentrated but may lack the synergistic elements found in whole foods.

Some of the best food sources of biotin include cooked egg yolks, organ meats (like beef liver), nuts (such as almonds and peanuts), seeds (especially sunflower seeds), legumes, and vegetables like sweet potatoes and mushrooms.

Yes, eating raw egg whites can potentially lead to a biotin deficiency over time. The protein avidin in raw egg whites binds tightly to biotin, preventing its absorption in the gut. Cooking denatures avidin, making the biotin available for absorption.

The recommended daily intake for adults is 30 mcg per day. Most individuals consuming a balanced diet naturally get between 35 and 70 mcg daily from their food, making deficiency rare.

While generally considered safe, high doses of biotin in supplements can lead to inaccurate results in certain laboratory tests, including those for thyroid and heart health. It is essential to inform your doctor about any supplements you take before getting lab work done.

Individuals with certain medical conditions that affect nutrient absorption (like Crohn's disease), those with inherited disorders of biotin metabolism, pregnant women, and people on long-term anticonvulsant medication might require supplements as advised by a healthcare professional.

Evidence supporting the use of biotin supplements for hair, skin, and nail health in healthy people is limited. Studies have primarily shown benefits in individuals with an underlying deficiency or rare genetic disorders that affect biotin metabolism.