4 Best Food Groups for Biotin

If you’re low on biotin, you might be low on hair. According to a hair loss study published in the Expert Review of Endocrinology & Metabolism medical journal, a lack of this important B vitamin has been linked to losing hair. While you can take a B-vitamin supplement, it’s always better to nourish your body with nutrients from whole foods rather than from synthetic pills. The following food groups are very high in biotin and can help you keep a full head of hair.


Nuts aren’t just high in biotin. They’re also rich in vitamin E, which can boost the health of the skin on your head and keep your scalp moisturized. Other similar sources of biotin include legumes (such as lentils and beans and black-eyed peas) and other nuts, such as peanuts.


Not only are eggs one of the most easily digestible forms of protein out there (protein is key for thick, healthy hair), but eggs are also high in biotin and skin-boosting iron and zinc.

Whole Grains

There’s a reason you should be eating whole grains and not the refined, bleached flour stuff. Whole grains preserves the grain’s germ, which is the chief source of biotin. Meanwhile, refined flour strips out the germ and robs you of biotin. And it’s not just wheat. Other whole grains that are high in biotin include oats and quinoa.

Oily Fish

Go ahead, have another salmon sushi roll. Oily fish like salmon and tuna are high in biotin. They’re also an excellent source of omega-3 fatty acids, which keep your skin and hair smooth, shiny and moisturized.

As you’ll see, nature provides many options to add biotin naturally to your diet. Whether you’re a vegan or a meat-eater, try one of these top food groups today and see the difference in your hair.