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Biotin deficiencies are rare but potential causes of hair loss that you can try to improve through diet. There are numerous food groups that you can turn to in order to increase biotin naturally. Read more to find out what food groups can help you.

When it comes to hair loss, some patients turn to biotin as a supplement for a hair loss treatment. As we have seen in our previous investigation, biotin for hair growth is a possible treatment option if you find that you have an underlying biotin deficiency. Although it was found not to be useful as a supplement to restore hair in patients without a biotin deficiency, there is still a high incidence of biotin deficiency that you need to avoid if you do not want to exacerbate your hair loss. To do this, you need to get more biotin in your diet. Here, I will present eight foods rich in biotin that you can introduce into your diet to maximize your biotin load. [1

Daily Recommendations for Biotin Intake 

When it comes to creating a diet plan that will maximize your biotin intake, you need to focus on particular food groups that will boost your biotin levels. Thankfully, biotin deficiencies are quite rare, and about 98 percent of the population will be able to eat enough nutrients to meet their daily recommended levels of biotin. Recommendation levels increase as a patient ages and most adults should ingest at least 30 micrograms of biotin everyday. Levels should reach 35 micrograms daily if women are lactating. [2]

Liver and Onions 

An important food group that you should implement if you are unlucky enough to have a biotin deficiency is liver. The animal liver has a high level of iron, and beef liver and chicken liver are some of the most potent foods to help you improve your low biotin levels. 

One 3 ounce piece of beef liver has 31 micrograms of biotin in it, so if you're suffering from a deficiency, you could take care of your daily requirement in one sitting. It may not be the tastiest food choice for the general population, but you will have a better hair line for sure if you are suffering from this biotin deficiency. 


Another food group that patients can benefit from if they are suffering from a biotin deficiency would be eggs. One cooked egg has as much as 10 micrograms of biotin in it. Having eggs for your morning breakfast could be enough to help offset your biotin deficiency. You have to be careful though because "not all eggs are created equal" when it comes to biotin replenishment. A trend that is becoming popular in modern society is to drink raw egg whites to increase your protein intake. Avidin is a protein found in raw eggs and it binds to biotin, so patients eating raw eggs are making their problems worse. [3]


Another valuable source of biotin that you should consider to get more biotin in your diet would be eating nuts like almonds, sunflower seeds or peanuts. Although these nuts may not have the highest concentration of biotin per nut, a handful of nuts contains enough biotin to meet about half of the daily recommended biotin intake. [4]


Fish is another of the potential foods rich in biotin that you need to consider when suffering from a biotin deficiency. Fish like salmon and tuna have biotin in them so daily intake of these products can help. Salmon is much more biotin-rich and contains about five micrograms of biotin per serving whereas canned tuna has about one microgram. [5] These fish also contain high levels of omega-3 fatty acids which also are helpful in patients suffering from scalp dryness and brittle hair [6]. 

Sweet Potatoes 

We wanted to give the vegetarians some more options in the event meat dishes are not appropriate for your diet. Sweet potatoes should be on your menu as another hair loss treatment option if you're suffering from a biotin deficiency. These types of potatoes are rich in biotin and a half-cup of sweet potatoes can have as much as 3 micrograms of biotin. Unfortunately, the same benefit was not seen in the Idaho potatoes commonly used in French fries, so a trip to McDonald's is not the fast solution to improve your hairline. 


Another food group that you can expect to find a high level of biotin would be dark leafy vegetables such as kale, spinach, broccoli and lettuce. Dark leafy greens have slightly higher levels of biotin compared to other types of vegetables. Some of the highest levels of biotin can be seen in boiled spinach and fresh broccoli. [7]

Dairy Products 

Dairy products are a food group that also contains biotin. Mild cheddar cheese, yogurt and 1 cup of 2 percent milk all contain about 0.5 micrograms of biotin so they can complement any meal to increase your biotin intake. 

All in all, you can see that numerous food groups can help you get more biotin in your diet. There are various foods rich in biotin that you can select based on your food preferences, so you can create a menu rich in biotin that works for you.