Essential Vitamins

Vitamins Guide – VITAMIN B7

Biotin-rich foods-Biotin

Biotin-Rich Foods

Biotin is a water-soluble B vitamin that is non-other than vitamin B7. It is an essential co-factor for four carboxylase enzymes needed to make glucose, fatty acids, amino acids, stress hormones, and genetic material. The structure of the biotin molecule is shown above. We need this vitamin for growth, skin repair, and healthy hair and nails. The vitamin is produced by probiotic bacteria in the bowel, from which it can be absorbed.

A Widespread Vitamin 

Although biotin is widespread in the diet, it's good to know the best biotin-rich foods. These are listed below:

  • Meat
  • Liver
  • Oily fish
  • Whole grains
  • Rice
  • Nuts
  • Cauliflower
  • Egg yolk
  • Yeast extract

How Biotin Works

In glucose control, biotin works with the enzyme glucokinase, which speeds up the rate of glucose formation. The vitamin helps to improve glucose metabolism by stimulating insulin secretion from the pancreas. In addition, it helps break down glucose sugar in the liver (glycolysis) by converting it into fats or glycogen. Glycogen is a starchy energy-storage polysaccharide.

Biotin RDA

The recommended daily allowance (RDA) of biotin is 50 micrograms (mcg) or 0.05 mg. However, intakes of 10 to 200 mcg are believed to be adequate. The safe upper limit for long-term supplement use is 900 mcg. Our EV-16 essential minerals supplement comes with biotin at 200 percent of the RDA or 100 mcg of biotin.

Biotin Deficiency

When not enough biotin is present in the body, certain enzymes will not work correctly. That biotin deficiency can result in hypoglycemia. Biotin deficiency may also cause the following problems: dry, flaky skin, brittle hair, bald patches, muscle aches, pains, and reduced immunity. However, biotin deficiency is uncommon and only rears its ugly head in extreme dieters. Basically, it’s pretty hard not to acquire biotin if you eat normally and don’t starve yourself.

Raw Egg White

People who eat raw egg white over a long period, such as bodybuilders who eat a dozen or so raw eggs a day, may become deficient in biotin. Is that surprising? Well, it’s not when you realize that raw eggs contain a protein called avidin, which binds to biotin in the gut, preventing its absorption. Cooked eggs don’t have avidin. Now that’s something useful to know.

Why Biotin is Good for Your Nails

People with brittle nails have been reported to have experienced increased nail thickness by some 25 percent with biotin supplementation. Unfortunately, it is not a universal phenomenon. The body is a highly complex machine, and just one chemical alone hardly ever works the same way amongst all folks. That’s because everyone has different levels of minerals due to their various diets. No two people are the same because their overall body chemistry is dictated by what they eat and their lifestyles.

What if?

What if we had ALL the 16 essential vitamins in the right amounts and ALL 75+ pure plant-derived minerals the animals and plants in prehistoric times had in our bodies today? Would we then have to approach Big Pharma for its pills and potions to ease us from disorders caused by vitamin and mineral deficiencies? The clear answer is no.

7 Amazing Biotin-Rich Foods

Biotin, also known as vitamin B7, is a crucial nutrient for maintaining healthy hair, skin, and nails. While biotin supplements are available, getting your vitamins from whole foods is always best. Here are seven delicious and biotin-rich foods you can easily incorporate into your diet:

Biotin-Rich Foods: Liver

chicken liver - biotin-rich foods

Three ounces of pan-fried beef liver provides nearly 31 mcg of biotin, or about two-thirds of the RDA. Organ meats like liver are one of the best biotin-rich foods. Why? Because in mammals, most of the biotin is stored in the liver. That is why beef liver is good. But CHICKEN LIVER is even better! Three ounces of chicken liver give you 138 mcg of biotin or 276 percent of the RDA! See the above picture.

But not everyone likes the taste of liver…

Okay, but most of us enjoy liver fried with onions, minced into homemade burgers, or chopped into pasta dishes. Just use your imagination. Or, look at our 16 Essential Vitamins supplement to get all the vitamins you need, not just biotin.

Biotin-Rich Foods: Eggs

Eggs are the third best of the biotin-rich foods, with one large egg containing approximately 10 mcg of vitamin B7. Not only are eggs a convenient and versatile food, but they also have other important nutrients such as protein, vitamin D, and choline. So whether you prefer them scrambled, boiled, fried in unsalted butter, poached, or as an omelet, adding eggs to your diet is an easy way to boost your biotin intake. Think: just two eggs give you two-thirds of the biotin RDA.

Cooking eggs

In addition to being a great source of biotin, eggs are also a budget-friendly option (well, they were until the bad people began destroying the poultry industry in 2023) for those looking to increase their nutrient intake. Eggs can be cooked in various ways and used in many different dishes, making them a versatile addition to any meal. Plus, the protein in eggs can help keep you full and satisfied, making them a great breakfast option or a snack throughout the day. So next time you’re looking for biotin-rich food, consider adding some eggs to your plate!

Biotin-Rich Foods: Meat

Hamburger patty – biotin-rich foods

As pig meat is pork or ham, hamburger patties are the same in their biotin content as ham. Pork is one of the top biotin-rich foods, with 3.8 mcg per three-ounce serving. Okay, that’s roughly ten times less than beef liver, but by eating a range of foods, you can quickly get the biotin RDA.

Is a Hamburger Patty Junk Food?

Is the hamburger pictured above junk food? Well, look at it... there are two burgers, red onion slices, lettuce leaves, melted hard cheese, bacon rashers, and a bread bun. You can dump the salty bacon for sure and the processed bread. But the rest is okay because it’s PACKED with nutrients. Don’t count calories; count the vitamins and minerals instead. The salty bacon is no good for you, and the bread is likely not much of anything. If you’re going to pour on any sauce, tomato ketchup is perfect owing to its lycopene content. Yummy! Hamburg patties are biotin-rich foods.

Biotin-Rich Foods: Almonds

Almonds are not only a tasty snack but also a great source of biotin. Just one ounce of almonds contains approximately 1.5 mcg of the vitamin. In addition to biotin, almonds are also rich in healthy fats, fiber, protein, and other essential nutrients like vitamin E and magnesium. Add almonds to your trail mix, sprinkle them on top of your oatmeal, or enjoy them as a midday snack to boost your biotin intake.

Good for hair

This essential vitamin is important for healthy skin, hair, and nails and for maintaining healthy metabolism and energy levels. In addition to their biotin content, almonds are also rich in other essential nutrients like vitamin E, magnesium, and healthy fats. So whether you enjoy them as a snack on their own or add them to your favorite recipes, almonds are one of the biotin-rich foods and a great way to boost your biotin intake and support overall health and wellness.

Biotin-Rich Foods: Sweet Potatoes

Sweet potatoes are not only a tasty addition to any meal, but they are also a great source of biotin. One medium-sized sweet potato contains approximately 2.4 mcg of vitamin B7, or about 8 percent of the recommended daily intake. In addition to biotin, sweet potatoes are also rich in fiber, vitamins A and C, and potassium, and one of the biotin-rich foods. Sweet potatoes are a versatile and delicious way to add biotin to your diet. This vitamin is essential for healthy hair, skin, and nails, and sweet potatoes are a great source.

Roast them

Roast them with a bit for a tasty side dish, mash them with some cinnamon and nutmeg for a healthy twist on traditional mashed potatoes, or use them as a base for a sweet potato bowl with your favorite toppings. Whatever way you choose to enjoy them, sweet potatoes are a delicious and nutritious addition to any meal.

Biotin-Rich Foods: Salmon

Salmon is not only a delicious and versatile fish, but it is also a great source of biotin. A 3-ounce serving of cooked salmon contains approximately 5 mcg of biotin, which is about 17% of the recommended daily intake for adults.


Adding salmon into your diet is a great way to increase your biotin intake. Biotin is an essential nutrient that plays a key role in maintaining healthy skin, hair, and nails. In addition to biotin, salmon is rich in omega-3 fatty acids, protein, and vitamin D. These nutrients are important for maintaining overall health and reducing the risk of chronic diseases. Try grilling, baking, or poaching salmon for a healthy and flavorful meal that will boost your biotin intake.

Biotin-Rich Foods: Avocado

Avocado is not only a trendy and delicious food, but it is also a great source of biotin. One medium-sized avocado contains approximately 6 mcg of biotin. In addition to biotin, avocados are rich in healthy fats, fiber, and vitamins C, K, and B6. It is one of the biotin-rich foods.

A versatile fruit

Avocado is a versatile fruit that can be enjoyed in many different ways. It is an excellent source of biotin, and healthy fats can help improve heart health and reduce inflammation. In addition, studies have shown that consuming avocado may even help lower cholesterol levels. So, whether you’re looking to improve your hair and nail health or add more nutritious foods to your diet, avocado is a great choice. Try making guacamole, adding sliced avocado to your toast, or using it as a creamy base for salad dressings and dips.

Biotin Supplementation

Essential 16 Vitamins

Due to vitamin B7 or biotin being water-soluble, it is wise the top-up with biotin via supplementation. There is no better way to do this than supplementing with ALL 16 essential vitamins at the same time, not just vitamin B7. Our EV-16 Essential 16 Vitamins give you TWICE the recommended daily allowance of most of these essential vitamins. Below is a complete list of the vitamins in these supplements:

  • Vitamin A (retinyl acetate) 0.8 mg or 100% of the RDA
  • Vitamin B1 (Thaimine) 2.2 mg or 200% of the RDA
  • Vitamin B2 (Riboflavin) 2.8 mg or 200% of the RDA
  • Vitamin B3 (Niacin) 32 mg or 200% of the RDA
  • Vitamin B5 (Pantothenate) 12 mg or 200% of the RDA
  • Vitamin B6 (Pyridoxine) 2.8 mg or 200% of the RDA
  • Vitamin B7 (Biotin) 0.1 mg or 100 mcg or 200% of the RDA
  • Vitamin B12 (Methyl cobalamin) 5 mcg or 200% of the RDA
  • Vitamin C (L-ascorbic acid) 160 mg or 200% of the RDA
  • Vitamin D3 (Cholecalciferol) 10 mcg or 67% of the RDA
  • Vitamin E (DL-α-tocopheryl acetate) 24 mg or 160% of the RDA
  • Vitamin K1 (Phytomenadione) 75 mcg or 200% of the RDA
  • Choline 82.5 mg **
  • Bioflavonoids 5 mg **
  • Folic Acid 0.4 mg or 200% of the RDA
  • Inositol 50 mg **
  • ** daily value not established. Other Ingredients: Microcrystalline Cellulose, Maltodextrin, Magnesium Stearate (Vegetable Source)

Links: NIH

Synonymous terms: biotin rich foods; best biotin rich foods for hair growth; biotin-rich foods for hair growth; list of biotin rich foods; top 10 biotin rich foods; biotin rich vegan foods; biotin-rich foods

Sizzling Minerals – Pure hydrophilic plant-derived Senonian minerals

Learn more about Sizzling Minerals