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Biotin (vitamin B7)

Biotin is a vitamin that is commonly taken to improve skin and hair health. However, this vitamin is also used to metabolize fats and carbohydrates. Biotin is also needed for fetal health so it’s important for a pregnant woman to get enough of this vitamin.

Deficiencies of biotin are rare in developed countries but low biotin can cause hair thinning, skin problems and brittle nails. A rash around the eye can also be caused by a deficiency of biotin.

Food sources of Biotin

Food NameFood TypeServing
Size
% DV (daily value)
AlmondsPlant1/4 cup49
Sweet PotatoPlant1 cup29
EggsAnimal1 each27
OnionsPlant1 cup27
OatsPlant1/4 cup26
TomatoesPlant1 cup24
PeanutsPlant1/4 cup21
CarrotsPlant1 cup20
WalnutsPlant1/4 cup19
SalmonAnimal4 oz15
YogurtAnimal1 cup13
BananaPlant1 medium10
RaspberriesPlant1 cup8
Cow's milkAnimal4 oz8
Romaine LettucePlant2 cups6
CauliflowerPlant1 cup5
StrawberriesPlant1 cup5
WatermelonPlant1 cup5
GrapefruitPlant1/2 medium 4
CucumberPlant1 cup3

Supplemental sources of Biotin

FOOD SOURCES OF BIOTIN

Nutrient Trivia: This nutrient can help prevent hair and skin problems. What is it? #eathealthy #healthy

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Nutrient Trivia: This nutrient can help prevent hair and skin problems. What is it? #eathealthy #healthy