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Food Sources of Biotin

Biotin is a water soluble vitamin that helps to metabolise fats and sugars, thus providing energy for the body’s normal functions. It’s particularly important to people with diabetes, as it helps to regulate blood sugar levels. Biotin is also essential for healthy skin, hair and nails. As the nutrient is readily available in common foods, biotin deficiency is rare – most people will obtain all the biotin their body needs from their diet. The following foods are good sources of biotin.


Eggs are one of the best sources of biotin, and are easily incorporated into most diets. Eggs also provide protein, so they are necessary to the body in other ways, as well as being a good source of biotin. However, go easy on the egg whites, as they may block absorption of the nutrient. If you’re looking for maximum biotin benefit from eggs, meringue is off the menu.


Milk provides the body with calcium for bone health as well as biotin. If you can’t tolerate cow’s milk, goat’s milk is also a good source of biotin. Semi-skimmed is a healthier choice than full fat milk, especially if you’re watching your weight.


Strawberries and raspberries in particular are great sources of biotin, as well as providing antioxidant protection to the immune system. Some methods of cooking can deplete the biotin content of foods, but berries are typically eaten raw, which makes for maximum biotin benefit.


Onions, carrots cucumber and cauliflower all contain useful amounts of biotin, and are easily incorporated into a healthy diet. Why not make a vegetable curry, using onions, carrots and cauliflower? Garnish with wedges of hard-boiled egg and serve a yogurt, cucumber and mint raita as a side dish for a biotin-rich, low fat meal.


All fish is good for you in many ways. Nutrition experts recommend two servings of oily fish a week, to provide essential omega 3 fatty acids. Halibut does that job, and also gives your body a biotin boost. Steam the halibut to conserve the biotin content and to provide a healthy, low fat meal. Serve with parsley sauce for even more biotin from the milk.


Almonds and walnuts are great sources of biotin, and so are other nuts. A handful of mixed nuts is an easy way to increase your biotin intake, as well as providing the body with essential protein. Moderation is the key here, as nuts are also high in fat and calories.

As you can see. it’s easy to get the biotin your body needs to function effectively from the food you eat. Stay healthy!