Home
/
NowPatient Blog
/
Which foods are high in biotin?

Which foods are high in biotin?

Stefano Mirabello NowPatientGreen tick
Created on 16 Jul 2024
Updated on 16 Jul 2024

Biotin is a natural vitamin that keeps your hair in good health and can even help fight hair loss. You can find it in plenty of foods. Which means that eating biotin-rich meals is a great way to keep your hair in good condition.

Here we’ll tell you what foods have biotin in large amounts and how you can get them easily into your diet.

What is Biotin?

Biotin is a member of the B vitamin family, and in most countries it’s vitamin B7, although in some it’s classified as vitamin B8. It’s sometimes also called vitamin H, with the H standing for haar and haut, the German words for hair and skin. This is because biotin is needed to keep your hair and skin healthy.

Why is Biotin good for your hair?

Your body uses biotin in a wide range of processes and to make various substances it needs to stay healthy.

One such substance is called keratin, which is the main ingredient of hair (and also finger and toenails). Keratin gives your hair structure, it makes it flexible and supple, and it forms a protective layer around each strand of hair.

If you don’t eat enough biotin, your body can’t make enough keratin. And if you don’t have enough keratin (a keratin deficiency) it can damage your hair and it can even make it fall out.

Can biotin help with hair loss?

If you’ve started to lose your hair, biotin may be able to help.

The science on biotin and hair loss is still in its early days, but the results are very promising. In a review of 18 studies on biotin and hair loss, all 18 found that using biotin supplements helped to return lost hair and to make hair thicker and fuller. The patients in the studies all had hair issues, like thinning and hair loss, so increasing your biotin intake may help you if you have similar problems.

How can I get Biotin naturally?

Biotin is a natural vitamin that’s found in some food. If you want to make sure you’re getting enough biotin, you can eat biotin-rich foods.

Foods high in Biotin

So, which foods are rich in biotin?

There are a lot of foods with biotin in them, but the following are particularly rich. We’ve grouped them by meal too, to make it easy, but you can obviously eat these foods when you want and in the meals you want.

Breakfast

  • Eggs
  • Cheese
  • Spinach

You can find a lot of biotin in eggs, particularly in egg yolks. They’re a good way to start the day and a great way to get a biotin boost. Spinach is also rich in biotin, as are dairy products, which makes a cheese and spinach omelet a biotin triple hit.

Lunch

  • Salmon
  • Avocado
  • Whole wheat bread

Most oily fish are rich in biotin, particularly salmon. Avocados and whole wheat bread are also good sources of biotin, and you could combine these three into a biotin boosting grilled salmon and avocado sandwich.

Dinner

  • Beef and chicken liver
  • Pork chop
  • Sweet potatoes
  • Broccoli

Organ meats are especially rich in biotin, with beef and chicken liver among top biotin foods. If you’re not keen on the liver, pork chops are also rich in biotin. Sweet potatoes and broccoli are also good sources and great accompaniments to your meat.

Snacks

  • Sunflower seeds
  • Almonds
  • Bananas
  • Milk

Lots of nuts and seeds are high in biotin, but you’ll find the most in almonds and sunflower seeds. Bananas are not only a convenient snack that comes in its own packaging, but there’s also a decent amount of biotin in bananas too. Most dairy products are good sources and you can find biotin in milk, so adding it to coffee or drinking it with cookies can help you squeeze more biotin into your diet.

Which fruit contains Biotin?

Although a lot of fruits aren’t particularly rich in biotin, avocados, bananas, and raspberries are all good sources of biotin.

How much Biotin is in milk?

This can vary depending on the brand and the fat content of the milk you drink. On average, however, one cup of 2% fat milk contains around 0.3 micrograms (mcg) of biotin, 1% of the recommended 30 mcg a day for adults.

What about Biotin supplements?

If you’re worried that you’re not getting enough high biotin foods in your diet, you can boost your biotin intake by taking a biotin supplement. They’re a quick, easy, and safe way to make sure your hair is getting the biotin it needs.

How much biotin can you take in a day?

In the US, the recommended biotin intake for adult men and women is 30 micrograms (mcg) a day. This is a recommended daily adequate intake though, the minimum amount needed to stay healthy, not a maximum amount.

There’s no recommended upper limit for biotin, as there’s no evidence it can become toxic when taken in larger amounts (as some vitamins can). Biotin is a water-soluble vitamin, which means it isn’t stored in your body. If you consume large amounts, more than you need, your body can expel it easily.

So, what are you waiting for? It’s time to get biotin rich!

Sources

Medical Disclaimer

NowPatient has taken all reasonable steps to ensure that all material is factually accurate, complete, and current. However, the knowledge and experience of a qualified healthcare professional should always be sought after instead of using the information on this page. Before taking any drug, you should always speak to your doctor or another qualified healthcare provider.

The information provided here about medications is subject to change and is not meant to include all uses, precautions, warnings, directions, drug interactions, allergic reactions, or negative effects. The absence of warnings or other information for a particular medication does not imply that the medication or medication combination is appropriate for all patients or for all possible purposes.

Now Patient Data Security

Data Security

Trusted and certified to keep your data safe.

Learn moreNow Patient Data SecurityNow Patient Data Security

WHY WE BUILT NOWPATIENT

We are committed to helping everyone, everywhere live healthier lives

The NowPatient virtual care platform provides you with access to trusted health information, affordable treatments, management of chronic health conditions and continuous monitoring for health risks. NowPatient can be accessed by downloading the App or using your web browser.

Download our app today

NowPatient dashboard

Your Questions Answered

For your peace of mind, we can answer your questions quickly

What does NowPatient do?

NowPatient is an online pharmacy & telehealth service that is available in the US and UK. Our service is FREE and packed with useful features that can help you save money on the cost of your medications, access virtual treatments, and provide tools that can help improve your overall health.

Get started today and benefit from medication remindersGet Treated PrivatelyNHS online pharmacyGP appointment bookingRx savings cardDrug CouponsUS drug savings programshealth conditions informationgenetic testinghome test kitsBMI RisksType 2 Diabetes Riskspollen meterair quality monitor, and lots more!

Our service is operated by experienced medical professionals in the United States and the United Kingdom. You can view the online services that we provide by clicking Features.

UK users can safely and securely buy medicines online that treat a wide range of medical conditions. UK customers can also order NHS prescriptions online with the benefit of free tracked delivery.

US customers, regardless of insurance coverage, can enjoy huge savings on prescription medications using our various drug savings programs including drug coupons, savings card and manufacturer-sponsored patient assistance programs.

Where is NowPatient located?

NowPatient has offices in the United Kingdom and United States.

In the UK, we are located at:

NowPatient
28 Chipstead Valley Road
Coulsdon
Surrey
CR52RA

In the US, we are located at:

NowPatient
8911 North Capital of Texas Highway
Suite 4200 #1263
78759
Austin, TX

How can I contact NowPatient?

To contact NowPatient, please use the contact form available on the Contact Us page.

Alternatively, if you need to speak to us, you can reach us on the following numbers:

UK telephone number – 020 388 51 500
US telephone number – 1-866-967-1977

Who owns NowPatient?

NowPatient is owned and operated by Infohealth Ltd, a licensed online pharmacy with services spanning the UK, US and Rest of the World. Infohealth Ltd is registered in England and Wales under company number 04004930 and our registered office is at Lynwood House, 373 – 375 Station Road, Harrow, England, HA1 2AW.

Our website is www.nowpatient.com. Our App is called “NowPatient” and can be downloaded from the App Store (for Apple devices) or Google Play (for Android devices).

Can you tell me more about your NHS online pharmacy?

NowPatient’s Pharmaceutical services in the UK are provided by Infohealth Limited trading as ‘Infohealth Pharmacy’.

Our dispensing pharmacy is regulated and authorized for internet sales by the General Pharmaceutical Council (GPhC), registration number 1036487. You can view our license credentials on the General Pharmaceutical Council website. Our superintendent pharmacist who is responsible for the safe and effective oversight of medicines supplies is Mr Amish Patel (Registration Number 2042705).

Medicines are not ordinary items of commerce. All medicines or healthcare product sales are made under the supervision of a registered pharmacist who is licensed by the GPhC. At all times, we endeavour to provide a professional and transparent service whose primary goal is to ensure that the best interests of the patient are served.

How do I make a complaint?

From time to time, we accept that our service levels may not be up to your expectations. NowPatient welcomes concerns, compliments and complaints as valuable feedback that will help us learn from your experiences and make improvements. Feedback can be provided via our clear and transparent Complaints Procedures.

Can you tell me more about NowPatient’s prescribing services for treatments offered?

Our prescribing services are regulated by the General Pharmaceutical Council (GPhC). We provide the following regulated activity:

• treatment of disease, disorder, or injury
• transport services, triage, and medical advice are provided remotely
• caring for adults over 65 years old
• caring for adults under 65 years old

NowPatient prescribing services are run by Infohealth Limited. The Clinical Safety Officer and nominated individual is Mr Navin Khosla.

Can you tell me more about NowPatient’s US services?

Our head of US services is Dr. Jamie Winn.

You can lower the cost of your prescription medications using our various savings programs which include drug coupons, savings card and manufacturer-sponsored patient assistance programs.

We do not provide any prescribing services or dispensing services in the United States.

Is NowPatient legit and can I trust information from NowPatient?

Yes. NowPatient provides trustworthy and accessible clinical, health education and prescription services. We are also trusted by the NHS to deliver clinical and NHS repeat prescription dispensing across the whole of England. In the United States, we work with over 65,000 pharmacies to deliver considerable costs savings for our users.

NowPatient is operated by experienced licensed medical professionals in the United Kingdom and United States. Our Medical Team can be found here.

Our service is trusted by thousands of patients worldwide. You can read their reviews on our Trustpilot:

NowPatient Trustpilot

What are NowPatient’s opening hours?

Our office hours are:

UK – Monday-Friday 9am-6pm GMT
US – Monday-Friday 8am-5pm EST

Please note that we are closed at weekends.

In the event of a medical life-threatening emergency please call:

UK – 999
US – 911

In the event of a medical emergency which is not life-threatening please call:

UK – 111

Find more answers