Biotin Benefits for Skin, Hair & Nails: Best Food Sources Explained

The ultimate beauty vitamin, biotin, is also known as vitamin B7. It strengthens your hair, smooths your skin, and keeps your nails from breaking. Although supplements are widely used, it is possible to obtain sufficient biotin through natural food sources if you know what to eat.

Why Biotin Matters

• For skin – Helps maintain hydration and supports skin barrier health.

• For hair – Prevents thinning and breakage by improving keratin infrastructure.

• For nails – Reduces brittleness and encourages growth.

Top Biotin-Rich Foods

• Egg yolks – A top natural source of biotin.

• Sweet potatoes – Provide both biotin and beta-carotene.

• Almonds – Rich in biotin and vitamin E.

• Salmon – Biotin + omega-3 boost.

Sample Recipe – Biotin Breakfast Bowl
Ingredients (Serves 1)

• 2 boiled eggs (Biotin, protein)

• ½ cup mashed sweet potato (Biotin, beta-carotene)

• 1 tbsp almond butter (Biotin, vitamin E)

• 1 tsp chia seeds (Omega-3s)

Nutritional Highlights

• Biotin: ~12mcg

• Protein: 16g

• Vitamin E: 3mg

• Beta-carotene: 5,000 IU