Healthy Food

Biotin Rich Food | Benefits of Biotin Vitamins

Biotin, also known as Vitamin H or B7, is a part of a complex group of vitamins that have been recognized as a vital nutrient for centuries. Biotin is a water-soluble B vitamin, also referred to as B7. Since Water-soluble vitamins do not get stored in fat tissues, they get depleted quickly and must be regularly supplied through dietary sources and food supplements.

In this article, We’ll discuss Biotin Benefits, biotin-rich foods, vitamins, Shampoo, side effects of biotin

Major Symptoms of Low Biotin levels in the body

The average recommended daily intake for biotin is 5 micrograms for infants and small children, 30 micrograms for adults, and 35 micrograms in pregnant and breastfeeding women.

Common symptoms of low levels include

  • Dry, itchy, or red skin.
  • Facial rashes.
  • Fatigue or tiredness.
  • Muscular and joint pains.
  • Seizures.
  • Mood swings.
  • Cognitive impairment.
  • Digestive issues.
  • Brittle hair and nails.

Benefits of Biotin Vitamins

Supports a Healthy Metabolism

Biotin along with other B vitamins is required to convert the food you eat into useable energy that supports a healthy metabolism. Vitamin B7 does this in several ways; it converts the glucose from carbohydrates and sugar sources to useable energy -“fuel for the body”; it helps the body use amino acids from proteins to carry out multiple body functions and it activates fatty acids from fat-containing foods like oils and animal fat.

May Improve Glucose Intolerance and Help Balance Blood Sugar

Vitamin B7 biotin, especially when combined with chromium, has been shown to lower blood sugar in people with diabetes. This is a fact for those who have blood sugar levels that are not controlled with prescription medicines. Vitamin B7 benefits blood glucose levels because it facilitates the activity of insulin, which is the crucial hormone needed to bring blood sugar back to a balanced state.

Maintain Healthy Hair, Skin and Nails

According to studies, taking high doses of biotin can help treat weak hair and nails. In fact, this benefit of vitamin B7 biotin was first discovered when horses were effectively treated with biotin to correct problems with the horses’ hoofs becoming brittle and cracked. Vitamin B7 biotin can also help to protect skin from acne, fungal infection, rashes, and severe dryness and cracking. It also maintains healthy hair by reducing hair fall and promoting hair growth and healthy scalp.

Protects Brain Function and Fights Cognitive Impairment

Vitamin B7 or biotin benefits the health of the nervous system because of its role in nerve signalling and neurotransmitter activity. B vitamins together influence memory function and defend against age-related cognitive impairment such as neurodegenerative disorders like Alzheimer’s disease or dementia.

Helps Maintain a Healthy Cardiovascular System

Biotin and chromium together can help improve cholesterol levels. According to studies, Vitamin B7 has been shown to have positive results with increasing “good” HDL cholesterol, while helping to lower “bad” or LDL cholesterol. This is beneficial to people with diabetes who are susceptible to heart diseases.

Supports Thyroid and Adrenal Function

The thyroid and adrenal are the “master” glands of the body. They are responsible for multiple body states, including hunger, sleep, pain, etc. A deficiency in Biotin or vitamin B can result in thyroid and adrenal complications that can result in many negative symptoms such as fatigue, weight fluctuations, insomnia, etc.

Builds and Repairs Tissues and Muscles

When tissue or muscle is broken down, B vitamins including Vitamin B7 biotin helps to build back the strength of the muscles and tissues. It also helps in reducing inflammation that can result in muscle or joint aches. A deficiency in biotin or vitamin B7 sometimes leads to stunt growth and result in improper development of the fetus (in a pregnant woman) and infants.

0 – 6 Months5
7 – 12 Months6
1 – 3 Years8
4 – 8 Years12
9 – 13 Years20
14 – 18 Years25
Above 18 Years30
Pregnant Women30
Breastfeeding Mothers35

Biotin Food

Sweet Potatoes

It tops amongst the vegetable biotin-rich food list. B-carotene another constituent of these potatoes has an extraordinary effect on the appearance of the skin, boosts eyesight and prevents the occurrence of macular degeneration (a disease that affects the central region of the retina). A cup of cooked sweet potato provides 2.4 mcg of biotin and only 90 calories.


Cauliflower contains enough biotin. One cup of raw cauliflower provides 4 mcg of biotin. It prevents health problems related to the heart. It also fights cancer. It is a zinc and biotin-rich food that helps in neutralizing the toxins in the body supports the liver. Consumption of cauliflower also maintains good hair and scalp.


Mushrooms are also rich in biotin sources. Eat it raw to gain maximum benefits out of it.


Spinach has the highest amount of biotin content amongst the leafy vegetables. It is fibre-packed and also loaded with other nutrients. It is advisable to have it fresh and raw. It is low in fat content and rich in iron. It prevents cardiovascular ailments, cancer, and anaemia.


This root vegetable is a good biotin food source. It is also rich in B-carotene. It works really well for people with poor eyesight, as it improves vision and clarity. Plus the biotin content in it also works wonders for hair and scalp. Munching on a raw carrot once in a while improves the shine and texture of your hair.


Avocados are rich in biotin and vitamin E. One full avocado contains 2.6 mcg of biotin. They comprise of healthy fat, which promotes healthy skin and hair. Having one avocado each day reduces the risk of cancer, arthritis, helps in weight loss and promotes overall eye health.


Banana is one of the most common and cheapest fruits. It is rich in potassium and biotin. It helps relieve anxiety and stress. It boosts your digestion and provides enough energy to carry on with a busy day.


Berries are highly rich in biotin and antioxidants. All kinds of berries are a wonderful source of biotin. It helps repair wrinkles and ageing skin. Keeps skin young and firm. With berries, one can achieve a better quality of skin and hair. It also maintains blood sugar levels and balances the body metabolism. Consume one cup each day.


All the nuts have high nutritional value and the amount of nutrition provided by them varies from sources to sources. Walnuts are typically rich in biotin and vitamin E. It benefits nails and hair quality. Antioxidant properties of walnuts help to maintain the youthfulness of the skin.

Almonds and Nuts

almonds contains biotin

As mentioned above, different nuts have a different amount of nutritional content. One-fourth cup of roasted almonds contains 1.4 mcg of biotin. This is an excellent source of protein as well. This is also one of the best sources of biotin foods for vegetarians and vegans.


Chicken and other meat like beef, pork, etc. are extremely rich biotin food sources. Especially, the liver of these meat products contains a good amount of biotin. One serving includes 80-85 mcg, of which the liver alone contains 30 mcg of biotin.



Most of the fishes are rich biotin food sources. 1/4th cup of its serving contains 5 mcg of biotin along with other nutrients. Some biotin-rich fishes include- salmon, sardines, and tuna.

Dairy products

Milk products are another rich biotin sources. Blue cheese and camembert cheese are the richest sources of biotin amongst dairy products. Consumption of adequate amounts helps maintain the overall health of the body, skin, nails, and hairs.

Biotin Vitamins/Shampoo/Supplements


GLOWSIK collagen is a complex structural protein that maintains strength and flexibility throughout the body. As we age, collagen cross-linking and depletion can lead to common signs of ageing in the skin, muscles, tendons, ligament, and bones. Glowstick biotin supplements support healthy collagen and biotin formation for youthful skin, healthy hair and nails. It is unflavoured and makes a great addition to your morning smoothie, in a warm or cold beverage, or added to your favourite recipe. For best results consume it every day.

Salient Features

  • It is hormone-free, grass-fed and pasture-raised. This means it is completely organic and safe in nature.
    • It goes through an extensive collagen hydrolysate process to produce pure collagen peptides, which allows your body to easily absorb and distribute it throughout the body.
    • It helps to rejuvenate and replenish lost integral collagen, biotin, and integral proteins from your joints, hairs, skin, and muscles.

Direction for use:

Dissolve 1 scoop in water and consume twice a day for the best results.

  • HerbalLeaf High Potency Biotin 12000mcg Maximum strength for Hair Growth-120 veg tablets.

Biotin 12000mcg helps to supplement your body with biotin that may be missing from your diet to promote healthy hair growth and a natural volume you can be proud of. These 100% vegetarian tablets, is once-daily Vegan Biotin supplements. Does not contain allergens, artificial colours, and flavours. It is 100% chemical preservative, gluten, and soy-free.

Salient Features

  • No animal products are used to make it. 100% Vegan.
    • It helps achieve fast-growing, great-looking hair.
    • Enjoy nourished, glowing skin and healthy nails with regular use.
    • Supports energy metabolism: Biotin is a water-soluble vitamin that acts as a coenzyme in the metabolism of proteins, fats, and carbohydrates.

Direction for use:

As a dietary supplement take 1 tablet daily with water preferably with meals.

  •  HearbalLeaf Hair Multivitamin Gummies with Biotin with 10000mcg- 30 Veg Gummies

Herbalife Biotin Gummies are vegan-friendly, have a long shelf life and convenient to use. Biotin supports cell growth. Cells grow at a consistent rate if the body is functioning with the right nutrients. As we age, our cell proliferation and metabolism decrease due to stress, diet, and exercise. An increased amount of biotin that the body cells receive helps hair growth. When supplementing with Herbalife Biotin Gummies in the body, you can expect cell proliferation to increase and see healthier hair, skin, and nails.

Salient features

  • Chewable pills, no struggle to swallowing them.
    • Nourishes your hair from within. The best result for people in the 18-40 age group.
    • Also contains Vitamin A, Vitamin C, Vitamin D, Iodine, Zinc, Choline and much more.
    • It contains around 10000mcg of biotin, which is enough to promote hair growth and reduce hair breakage.

Direction For Use:

Take one gummy daily preferably with a meal or as directed by a healthcare expert.

Biotin shampoo

  • WishCare coconut crème shampoo- 300 ml (enriched with biotin).

It moisturizes and protects hair from damage. Coconut milk being the key ingredient is a natural moisturizer. Also enriched with lauric acid, vitamin E, phosphorus, iron, magnesium, and copper, it strengthens the hair roots, repairs hair shafts, promotes the production of colour pigments and smoothens down the rough cuticles. On the other hand, biotin takes care of the overall hair health which includes strength and shine.

Salient Features

  • It is a nourishing shampoo. It has been specially designed to preserve the natural oil and nutrient while maintaining frizz-free hair with a healthy, vibrant shine.
    • Moisturizes the scalp. Coconut oil delivers vital moisture and nutrients to dry and damaged hair.
    • The shampoo has been made with premium natural ingredients such as coconut milk, biotin, Shea butter, Macadamia oil, Seabuckthorn oil, and other superfoods. 
    • No harsh chemicals or preservatives have been used.
    • 100% sulphate, parabens, and mineral oil-free.
    • Suitable for both Men and Women with all hair types.

Pro tip:

Useless product and more water to help activate and spread the shampoo. Do not expect as much foaming as in harsh sulphate based shampoo.

  • ArtNourish Biotin & Collagen Hair Volumizing and Thickening shampoo (300 ml).

This shampoo has been formulated with a blend of nutrient-rich essential oils like lavender oil, rosemary oil, clary sage oil, amla extract, Gotu Kola extract, hibiscus rose extract, Argan oil, wheat protein, Hydrolysed Collagen and Biotin. It utilizes biotin to strengthen weak and fragile strands. Collagen protein provides elasticity and strength making your hair thicker, fuller, softer and healthier.

Salient Feature

  • Biotin and collagen are premium ingredients that are building blocks for healthy and strong hair.
    • Infused with powerful essential oils like lavender oil, rosemary oil, etc. These are famous for their anti-bacterial and anti-fungal properties keeping scalp dandruff free.
    • Vitamin E and Moroccan Argan oil provide intense hydration to the hair and scalp.
    • Amla, Gotu Kola, and wheat protein help strengthen hair and prevent hair breakage.
    • Free from parabens, silicones, mineral oils and sulphate.
    • Suitable for all hair types Men and Women Both. Also suited for coloured hair.

Biotin side effects

  • Biotin does help to promote embryo growth, but pregnant ladies must seek medical help before swallowing additional biotin supplements.
  • People who are already on medications should consult their doctors before the intake of additional biotin supplements.
  • Biotin or vitamin B7 consumption during night interferes with sleep patterns. Consume it early in the morning for the best results.


Use biotin supplements for better results. Along with consuming food and supplements rich in biotin, staying hydrated plays a major role in nutrient absorption. Also, lifestyle habits can greatly improve hair, nails, skin and body health.

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Srishti Singh
Hello, I’m Srishti Singh, a Microbiologist and Nutritionist and the founder of BEBO LIVELY. As a Health and Wellness Blogger, my sole motive is to provide direction to my readers on achieving not only a healthy body but also a healthy mind.

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