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With all of this in mind, it's probably best to boost your biotin intake the old-fashioned way: through the foods you eat. "Many foods contain some biotin," the National Institutes of Health's fact sheet states. "Foods that are highest in biotin include organ meats, eggs, fish, meat, seeds, nuts, and some vegetables like sweet potatoes." If you eat a healthy, well-rounded diet—one that includes healthy fats, lean proteins, whole grains, and plenty of fruits and vegetables—you're probably already consuming enough biotin. But if you want to make your hair-healthy diet more effective, consider focusing on these specific (and delicious) sources of biotin: avocados, sweet potatoes, eggs, salmon, tuna, sardines, broccoli, spinach, almonds, mushrooms, beans, walnuts, and sunflower seeds.
You may have noticed that biotin is also found in many hair care products, including shampoos, conditioners, and serums. However, there is little evidence to support the idea that applying biotin topically to hair can improve hair quality. “Although appropriate dietary intake of biotin is associated with healthy hair, there is little data to support the role of biotin in healthy individuals,” one scientific analysis stated. “Many OTC hair loss treatments found on online retail site bestseller lists are natural products with little evidence of their effectiveness,” it concluded.
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