Foods High in Biotin with Hair & Skin Benefits - LÜME

Foods High in Biotin with Hair & Skin Benefits

The Magical Nutrient

When I was a teenager, I discovered biotin. I remember the very day that I learned about this magical nutrient. I was getting my hair highlighted and as my colorist was painting on my highlights, I was scrolling through Tumblr on my iPhone 4. “I wish I had hair like this,” I said admiring a girl with hip-length blonde hair. “Well you totally can if you take care of your hair properly,” my colorist said. “Have you heard of biotin?” she asked. I was 15 and had indeed not heard of biotin. She then went on to explain the beauty (pun intended) of just what foods rich in biotin can do for the hair, skin, and nails. I was immediately intrigued and begged my dad to stop by Whole Foods afterward. 

Over the last few years, many beauty supplements have hit the market promising you stronger, longer, hair and nails and glowing skin. You can’t even scroll through Instagram without seeing a gummy bear in an influencer’s mouth. While supplements are a convenient way to get in nutrients quickly, you can never go wrong combining or deriving those nutrients from real, whole food. It’s important to know what biotin is, how you can get it through food, and a break down of exactly what it does for your hair and skin.

What is Biotin?

So what is biotin you ask? Biotin is a vitamin known as B7 that is known for improving hair, skin, and nail vitality. "Many systems benefit from biotin including the skin, nerves, digestive tract, metabolism, and cells," said Dr. Sherry Ross, OB/GYN and Women’s Health Expert at Providence Saint John’s Health Center in Santa Monica, California. "Biotin is needed for the formation of fatty acids and glucose, which are used as energy in our body."

Biotin vs Collagen

Chances are if you have been told to take biotin, you have heard of collagen. Biotin and collagen seem to go together in the world of beauty like peanut butter and jelly. But when it comes to choosing one, how do you know which is better for you? In the world of biotin vs. collagen, it’s important to know the main difference: Biotin is a b vitamin and collagen is a protein. Collagen is great for those trying to shed a few pounds because it has other added benefits such as boosting your metabolism and helping you sleep as well as nourishing your skin. When it comes to biotin, it's a vitamin with one mission: hair, skin, and nails. 

Biotin Deficiencies

Having a biotin deficiency is not uncommon. One of the telltale signs of a biotin deficiency is hair thinning. One may also experience a scaly rash around the eyes, nose, & mouth. In adults, neurologic symptoms may prevail have included depression, lethargy, hallucinations, numbness and tingling of the extremities, ataxia, and seizures. Having a biotin deficiency can be no fun and to avoid any of the issues listed above, it’s important to make sure that you are incorporating the right amount of biotin into your diet. 

But how much biotin is healthy to take? The dose that is common throughout the majority of beauty supplements ranges from 2500-5000 micrograms to obtain its full effects. It’s simple to incorporate more biotin-rich foods in your diet, however, it can be very difficult to obtain an adequate amount of biotin directly through food. This is where supplements come in handy. For instance, you would have to eat roughly 500 avocados to gain 2500 micrograms of biotin! Yes, we’re avocado toast addicts, but man that does not sound fun :(

Different Sources & Foods High in Biotin

What foods contain biotin? Many. We’ve done all of the research and list-making so you don’t have to! Just incorporate more of these biotin-rich foods into your diet and supplement routine to avoid a lack of biotin. Here is our top list of foods with biotin.























Sweet Potatoes












These food sources of biotin are extremely important to note because they are the most accessible and can be found at your local grocery store. However, if foods that contain biotin are not your thing - no worries! Many people are too busy and don’t have the time to thoroughly prep their meals and spend extra time and money buying loads of groceries. Luckily, there are other sources of biotin out there that take little to zero prep time and pack powerful beauty-boosting effects.


Alternative Potent Sources of Biotin

Our LÜME Glow granolas are blended with 2500 mcg biotin - equivalent to eating roughly 1200 avocados worth of biotin! Most effective biotin supplements contain at least 2000 mcg of biotin per serving, which is very difficult to injest directly from food alone in those amounts. We make it easy to get your necessary dose of biotin in without having to worry about prepping meals, spending time buying additional groceries or loading up on a variety of supplements. Our on-the-go pouches are easy to slip into your purse, keep in your car, or desk at work or wherever your daily routine demands. LÜME Glow contains a variety of beauty-boosting ingredients in addition to biotin such as collagen, aloe vera, pearl & vitamins A, C, D & E. We believe the best medicine comes from food and we want to simplify it by creating convenient, snack-based vitamins that are both delicious and highly functional. It's like taking your vitamins but in delicious granola form! Our two Glow flavors, Lavender Vanilla & Glow Cinnamon Almond provide beauty benefits, while giving you the proper energy to take on your day! Oh, and it's gluten-free & made with organic ingredients :) 


Hair & Skin Benefits of Biotin

Benefits of Biotin

It’s no secret that biotin is essential for a healthy lifestyle. Biotin is a health superhero simply because it can help you not only look pretty on the outside but also feel pretty on the inside and that is so important. Did you know that humans can’t store biotin? That is why we must consume biotin. 

Hair Benefits of Biotin

According to the American Academy of Dermatology, consuming biotin for hair growth has been shown to grow longer and thicker hair. But just how does biotin work to make your hair long a luscious? Biotin works alongside the keratin in your body. Keratin is the basic protein that makes up your hair, skin, and nails. Biotin basically nourishes and improves your keratin infrastructure. Biotin also acts as a transporter that helps to carry oxygen to cells in the scalp and hair follicles and more. In addition, biotin can produce amino acids, which are then converted into keratin.

Many people who consciously intake biotin are expecting to get several beauty-related health benefits. Biotin for hair growth is the most common, however, it also works with the keratin in your body to grow and strengthen your nails and can help keep your skin glowing.


These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease. These views and nutritional advice expressed are not intended to be a substitute for conventional medical service. If you have a severe medical condition, see your physician of choice. Individual results may vary.

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