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Biotin Rich Foods & Why Biotin is Important to Prevent Hair loss?

Your hair growth may stop or slow down for several reasons ranging from genetics, environmental factors, age, hormones, or stress. Nevertheless, not getting the right nutrition remains a significant contributor to hair loss or inadequate hair growth. Perhaps, you must have heard of foods rich in biotin being touted as effective for all your hair woes.

Biotin is an essential water-soluble vitamin that can be obtained by adding biotin-rich foods to your diet. In this article, I'm going to tell you all about the importance of biotin and its role in keeping your hair healthy and growing! Hair damage is the most common problem faced nowadays. A good shampoo ensures long and lustrous hair.

But, we cannot always use shampoo to fight off hair issues. In such scenarios, biotin (Vitamin H or B7) plays a vital role. Due to the enormous importance of biotin for hair, experts emphasize on including foods rich in biotin along with hair nutritional supplements in the hair routine.

This article will provide you with the whole information regarding potent biotin-rich foods like almonds, sweet potato, mushrooms, bananas, eggs and more and how much you should have them regularly. Let's discuss biotin-rich foods, their benefits and more step by step:

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 Requirements

5. Role Of Biotin In 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 is 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.

Continue reading to explore more biotin-rich foods for hair growth!

Biotin-Rich Foods


A wide array of factors, including your diet, influence the quality of your hair. You must offer it with nutrients just like your body for lustrous hair. Biotin is a popular ingredient in hair growth and hair care products. Since it is water-soluble, the body can not store it. For ensuring adequate amounts, it should be regularly taken to reap the best benefits.

Being aware of biotin super-rich foods is a smart strategy to make sure that you get enough of biotin. Let us explore various sources of biotin that will aid you on your journey to beautiful hair!

(A) Almonds


Having almonds is an amazing way to get biotin! Raw and roasted almonds contain a high level of biotin. Almonds are not only a rich source of it but can also provide Vitamin E and proteins.

(B) Cheese


There are various dairy products that contain immense amounts of Vitamin H. Among them, camembert cheese and blue cheese are rich sources of it.

(C) Sweet Potato

Sweet potatoes are packed with the goodness of biotin. 125 grams of cooked sweet potato can provide you 2.4 mcg of biotin. Furthermore, they are loaded with antioxidants, minerals, vitamins, and fibre, making them a versatile choice for nutritious food.

(D) Mushrooms

Raw mushrooms are a better source of biotin as compared to cooked mushrooms. The sliced mushroom can be added in a spinach salad for Vitamin B7-infused and protein-rich diet.

(E) Eggs


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.

(F) Spinach and Cauliflower


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

So freezing of spinach does not affect its content. From a single serving of cauliflower, you can procure about 17 mcg of biotin. To get maximum nutritional health benefits, include raw cauliflower in your diet.

There are a plethora of other superfoods like meat, chicken, whole grains, sunflower seeds, seafood, soybean, berries, pecans, hazelnuts, cashews, yoghurt, tuna, etc. which are heaped with the goodness of biotin.

Biotin Benefits & Uses

Biotin benefits you in various ways. Your body needs biotin to metabolize carbohydrates, protein, and fats. It strengthens your hair and nails, and improves the health of your skin by preventing rashes, acne, itching, and psoriasis. It even plays a metabolic role by acting as a coenzyme and causing breakdown of food. It lowers down the cholesterol level and also plays a major role in regulating blood sugar levels in the body. It also boosts your cognitive functioning.

Biotin Daily Requirements

Common preparations of the dose in the form of biotin supplement tablets are 10 mcg, 50 mcg and 100 mcg. Recommendations for intake of biotin range from 5 ug to 35 ug per day, on the basis of circumstances.

Role Of Biotin In Hair Care 

Biotin For Hair

If you find yourself exploring the hair care section or browsing the internet for hair treatments, one thing that might pop up is biotin. So, how does this wonder nutrient helps your crowning glory? Biotin plays a very important role in preventing hair loss and also helps in maintaining the good health of your hair. If you are experiencing hair loss or hair thinning, this amazing superhero 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, biotin is one of the best nutritional supports for hair care. Due to its availability, affordability, and extensive use in reversing hair loss, it is gaining more popularity.

(A) Promotes Thicker Hair

Present in various hair fall control shampoos, hair oils, and conditioners, biotin increases the fullness of hair, and also makes the hair strands thicker. It makes the hairline thick with a natural hair growth cycle.

It improves the infrastructure of keratin protein, thus promoting healthy hair and scalp. It can boost hair health—including volume and scalp coverage.

(B) Improves Hair Strength

By stimulating the production of keratin, it helps to make your hair stronger and less prone to falling out. It also minimizes hair fall, reduces breakage, prevents hair-splitting and hair thinning, thus taking you one step closer to flaunting lustrous hair.

(C) Prevents Hair Loss

It is known to evade hair loss by triggering keratin production and facilitating the hair follicle growth rate. It helps to carry the nutrients as well as oxygen to the hair follicles. It promotes the growth of existing hairs. Nowadays, many hair care companies are including it in their products due to its benefits for hair health.

(D) Enhances Shine

Those having dull, damaged locks can most benefit from using biotin for their hair. Increased intake of biotin can boost overall hair quality, including shine and thickness.

Take Away!

Owing to biotin's incredible potential to boost skin and hair health, it is a vital component in the majority of the beauty products and supplements. Available in a spectrum of natural food sources, this essential vitamin prevents hair growth and also makes hair strands stronger. You can evade symptoms of biotin deficiency by adding a variety of biotin-rich foods to your everyday diet. You might also consider taking biotin supplements for fulfilling your body’s daily need of this wonderful nutrient.


Q. How much biotin do I take for hair loss?

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

Q. Is biotin good for preventing hair loss?

Ans. Yes, biotin plays a very vital role in preventing hair loss. It stimulates keratin production, strengthens the hair follicles, boosts follicle growth rate, improves shine, and promotes healthy hair growth. So, it's the perfect solution to all your hair woes.

Q. What happens if you don't get enough biotin?

Ans. If your body is not getting enough of biotin, you might experience signs such as hair loss, dry and scaly red rashes on the skin, brittle nails, and seizures.

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