Biotin Rich Foods & Why biotin is Important In Hair loss?

In this article, I'm going to tell you all about the importance of biotin and its role in keeping your hair growing. It is a water soluble vitamin can be obtained from a variety of foods that you might already be eating. By adding a few biotin rich foods to your diet you can keep your hair growing, and keep your hair healthy!

Hair damage is the most common problem faced nowadays. A good shampoo ensures long and lustrous hair. But, we cannot always use the shampoo to fight off the hair issues. In such scenario, vitamin H plays a vital role to treat hair damage. Vitamin H is known as biotin and is a water soluble vitamin present in green vegetables (liver, kidney, broccoli, cabbage etc.). It plays a vital role to treat hair damage.

Due to the enormous importance of biotin for hair, experts emphasise on including biotin rich nuts and seeds along with hair nutritional supplements in the haircare routine. Along with these supplements, you can also seek some of the foods that can provide you it. 

This article will provide you with the whole information regarding potent biotin rich foods like almonds, chess, sweet potato, mushroom, eggs and more and how much should have them regularly.

Let's discuss biotin rich food, its benefits and more step by step:

1. What is Biotin

2. Biotin Rich Foods

3. Biotin Benefits & Uses 

4. Biotin Daily Requirement

5. Role of Biotin for Hair Care

What is Biotin

  • It is a water soluble and essential vitamin which is a part of the vitamin B family. It is called vitamin B7 and sometimes referred to as vitamin H.
  • Diet is the primary source through which you can get it.
  • The average amount of biotin intake is 35 – 70 µg/day.
  • A healthy level of it is responsible for glowing skin, glossy hair, and healthy nails.

Deficiency of Vitamin B7 can lead to hair loss, discolouration of hair as well as scaly red rashes. There are various natural biotin sources to fulfil the deficiency of it. It is available in the form of various biotin dietary supplements in the pharmacies.

Biotin Foods:


Below are good source of Biotin :



Raw and roasted almonds contain a high level of biotin. It is also present in walnuts, soybeans, green beans and peanuts. Almonds are not only a rich source of it but can also provide Vitamin E and proteins.



There are various dairy products that contain a large amount of vitamin h. Among them, camembert cheese and Blue cheese are a rich source of it.

Sweet Potato:

Sweet potatoes are the rich source of biotin. It also contains beta carotene, which also improves the skin’s appearance.


Raw mushrooms are a better source of biotin as compared to cooked mushrooms. The sliced mushroom can be added in a spinach salad for a vitamin b7 infused and protein-rich diet.



Egg yolk is a rich source of biotin. Before consumption, egg yolk must be cooked. Along with the egg yolk, the beef, chicken, pork, raw egg whites also contain it.

Spinach And Cauliflower:


Among various green leafy vegetables, spinach contains a large amount of vitamin B7. Even frozen spinach contains a minimum 7mg of vitamin b7.

So freezing of spinach does not affect its content. Raw cauliflower contains at least 17 mg of it per serving. To get maximum nutritional health benefits, raw cauliflower must be included in the diet.

Biotin Benefits & Uses

It benefits us in various ways like it strengthens the hair and nails, improves the health of our skin by preventing rashes, acne, itching and psoriasis. It even plays a metabolic role by acting as a coenzyme and causing a breakdown of food and even lowers down the cholesterol level of our body It has a major role in regulating blood sugar levels in our body.

Biotin Daily requirement

Common preparations of the dose in the form of biotin supplement tablets are 10mcg, 50mcg and 100 mcg. Ideal biotin dosage for adults over 18 years is 30 mcg and for children, it varies from 7-25 mcg.

Role of Biotin for Hair Care:


One of the major biotin use is that it has a very important role in preventing hair loss and also helps in maintaining the good health of our skin and hair.

If you are experiencing hair loss or hair thinning, biotin reduces hair loss and may help in regrowth. Increased intake can improve the hair quality, thickness and shine.

The quality, as well as the quantity of the hair, is nearly related to the nutritional state. So there is the excellent value of nutritional supplements for healthy hair and hair growth

It is one of the best nutritional supports for hair care. Due to its availability, affordability, and extensive use in the treatment of hair loss, it is gaining more popularity. It can be easily obtained by including vitamin b7 foods in a regular diet.

Thick hair – 

It is present in various shampoos, creams, hair oils, conditioners which makes the hair shine, increases the fullness of hair, and makes the hair thick.

Hair strength – 

It also improves hair strength, prevents hair-splitting and hair thinning.

Build up keratin –it helps to make the infrastructure of keratin (Basic hair protein) and is responsible for creating amino acids that build the keratin and ultimately leads to hair growth.

Prevents hair damage – 

Vitamin b7, a hair vitamin,  also helps to carry the nutrients as well as oxygen to the hair follicles for hair growth and to prevent hair damage. 

Hair growth – 

Vitamin b7 promotes the growth of existing hairs. It makes the hairline thick with a natural hair growth cycle. Nowadays, many hair care companies are including it into their products due to their benefit in hair health.

One of the best nutritional products for hair growth is Trichoedge nutritional hair support, which contains hair vitamins with biotin, essential amino acids and Soy Isoflavones. It prevents hair fall, discolouration of hair, hair damage and provides nourishment to the hair.

With this best selling hair Supplements, get healthy and beautiful hair as you always wanted.

There are many people who are suffering from biotin deficiency. The symptoms of biotin deficiency are hair loss, skin problems and tiredness. You can easily avoid these symptoms by including biotin rich foods in your daily routine. 

FAQs on Biotin:

1. What is biotin used for?

It is used for preventing various biotin deficiency disorders , malnutrition and weight loss. It can also be used for preventing hair loss, brittle nails, skin rashes and many more.

2. How much biotin per day?

There is no recommended dietary allowance established. Around 30 mcg of biotin is enough for adults over 18 year, 35 mcg for pregnant women and for children it varies from 7-25 mcg depending on their age.

3. Is biotin good for hair loss?

Yes, biotin plays a very vital role in preventing hair loss because it strengthens the hair follicles and promotes hair growth. It even makes the hairline thick with a natural hair growth cycle.

4. Is biotin good for hair?

Vitamin H is essential for hair because it builds up the keratin protein which is the key basic protein present in the hair, skin and nails. and helps in providing nourishment and strength to the hair follicles.

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