Biotin Rich Foods for Pregnancy and Benefits
Discover biotin-rich foods for pregnancy and their benefits, including support for fetal development, maternal energy, and healthy skin, hair, and nails.
Written by Dr. Rohinipriyanka Pondugula
Reviewed by Dr. Vasanthasree Nair MBBS
Last updated on 18th Aug, 2025
Pregnancy is a beautiful journey, but it also comes with the responsibility of ensuring both the mother and baby receive the right nutrients. One such essential nutrient is biotin, also known as vitamin B7, which plays a crucial role in fetal development and maternal health.
If you're expecting, you might be wondering: What is biotin, why is it important, and which foods can help me get enough of it? Don’t worry—we’ve got you covered!
What is Biotin?
Biotin is a water-soluble B-vitamin that helps the body convert food into energy. It supports healthy skin, hair, nails, and most importantly, fetal growth during pregnancy. Since the body doesn’t store biotin for long, it’s important to consume it regularly through diet.
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Why is Biotin Important During Pregnancy?
During pregnancy, your body’s demand for biotin increases because:
- Supports Baby’s Development – Biotin helps in the growth of the baby’s organs, bones, and nervous system.
- Prevents Birth Defects – A deficiency may increase the risk of congenital disabilities.
- Boosts Energy Levels – Pregnancy can be exhausting, and biotin helps convert food into usable energy.
- Maintains Healthy Skin, Hair, and Nails – Hormonal changes can affect these, but biotin helps keep them strong.
Signs of Biotin Deficiency
While severe deficiency is rare, mild deficiency can occur, especially in pregnancy. Look out for:
- Thinning hair or hair loss
- Brittle nails
- Dry, scaly skin
- Fatigue or low energy
- Muscle pain
If you notice these symptoms, consult your doctor. A simple blood test can check your biotin levels.
Top Biotin-Rich Foods for Pregnancy
The good news? Many delicious and nutritious foods are packed with biotin! Here’s a list of the best sources:
1. Eggs (Especially the Yolk)
Eggs are a great source of biotin, especially the yolk. They also provide protein and choline, which are vital for fetal brain development.
Tip: Always cook eggs thoroughly to avoid any risk of salmonella.
2. Nuts and Seeds
Almonds, walnuts, peanuts, and sunflower seeds are excellent biotin-rich snacks.
Tip: A handful of nuts a day can help meet your biotin needs while providing healthy fats.
3. Sweet Potatoes
Sweet potatoes are not only rich in biotin but also contain fiber, vitamin A, and potassium—great for digestion and immunity.
Tip: Bake or steam them for maximum nutrient retention.
4. Salmon
Salmon is packed with biotin, omega-3 fatty acids, and vitamin D, all of which support baby’s brain and bone development.
Tip: Opt for wild-caught salmon and consume it twice a week.
5. Avocados
Avocados are a powerhouse of biotin, healthy fats, and folate, making them perfect for pregnancy.
Tip: Add avocado to salads, smoothies, or toast for a creamy, nutritious boost.
6. Dairy Products (Milk, Cheese, Yogurt)
Dairy products are rich in biotin, calcium, and probiotics, which support digestion and bone health.
Tip: Choose low-fat or Greek yogurt for an extra protein punch.
7. Bananas
Bananas provide biotin along with potassium, which helps prevent muscle cramps—a common pregnancy issue.
Tip: Eat a banana as a quick snack or blend it into a smoothie.
8. Whole Grains (Oats, Brown Rice, Whole Wheat)
Whole grains contain biotin and fiber, which help maintain energy levels and prevent constipation.
Tip: Swap refined grains with whole grains for better nutrition.
9. Legumes (Lentils, Chickpeas, Beans)
Legumes are high in biotin, protein, and iron—essential for preventing anemia during pregnancy.
Tip: Soak beans before cooking to improve digestion.
10. Leafy Greens (Spinach, Kale)
Spinach and kale provide biotin, iron, and folate—key nutrients for a healthy pregnancy.
Tip: Lightly sauté greens to preserve nutrients.
How Much Biotin Do You Need During Pregnancy?
The recommended daily intake (RDI) of biotin for pregnant women is 30 mcg (micrograms) per day. Most women get enough from a balanced diet, but if you’re at risk of deficiency, your doctor may suggest a prenatal vitamin with biotin.
Tips to Maximize Biotin Absorption
- Pair with Other B-Vitamins – Biotin works best with other B vitamins (B12, folate).
- Avoid Raw Egg Whites – They contain a protein (avidin) that blocks biotin absorption.
- Stay Hydrated – Since biotin is water-soluble, drinking enough water helps its absorption.
When to Consider Supplements?
Most women get enough biotin from food, but if you have:
- A history of deficiency
- Severe nausea (hyperemesis gravidarum)
- A restrictive diet (vegan/vegetarian with limited biotin sources)
…then consult your doctor before taking supplements.
If you’re unsure about your biotin levels or need personalized dietary advice, consult a nutritionist or gynecologist. You can easily book an appointment or lab test through Apollo 24|7 for expert guidance.
Final Thoughts
Eating a variety of biotin-rich foods ensures you and your baby stay healthy throughout pregnancy. Include eggs, nuts, dairy, and leafy greens in your meals, and enjoy the benefits of this essential vitamin.
Consult a Top Gynecologist
Consult a Top Gynecologist
Dr. Sai Lakshmi Daayana
Gynaecological Oncologist
18 Years • MBBS, MRCOG
Hyderabad
Apollo Hospitals Jubilee Hills, Hyderabad
(200+ Patients)
Dr. Rupam Manna
Radiation Specialist Oncologist
4 Years • MBBS MD(RADIO THERAPY)
Barasat
Diab-Eat-Ease, Barasat
Dr. Sreeparna Roy
Obstetrician and Gynaecologist
8 Years • MBBS , MS (OBSTETRICS & GYNAECOLOGY), Fellowship in Infertility, Endoscopy & Ultrasonography), Fellowship in Laparoscopy & Hysteroscopy,DRM
Kolkata
Dr Utsa Basu Clinic, Kolkata
Dr. Navin Srinivasan
Gynaecological Oncologist
9 Years • MBBS, MS DNB(OBS-GYNAE), MCH (GYNAE ONCOLOGY)
Bengaluru
Apollo Clinic Mahadevapura, Bengaluru
Dr. Priyanka Srivastava
Medical Oncologist
15 Years • MBBS, MD, DrNB Medical Oncology, Fellowship (Medical Oncology) , PMCC, UOT Canada.
Ahmedabad
Apollo Hospitals Gandhinagar, Ahmedabad
Consult a Top Gynecologist
Dr. Sai Lakshmi Daayana
Gynaecological Oncologist
18 Years • MBBS, MRCOG
Hyderabad
Apollo Hospitals Jubilee Hills, Hyderabad
(200+ Patients)
Dr. Rupam Manna
Radiation Specialist Oncologist
4 Years • MBBS MD(RADIO THERAPY)
Barasat
Diab-Eat-Ease, Barasat
Dr. Sreeparna Roy
Obstetrician and Gynaecologist
8 Years • MBBS , MS (OBSTETRICS & GYNAECOLOGY), Fellowship in Infertility, Endoscopy & Ultrasonography), Fellowship in Laparoscopy & Hysteroscopy,DRM
Kolkata
Dr Utsa Basu Clinic, Kolkata
Dr. Navin Srinivasan
Gynaecological Oncologist
9 Years • MBBS, MS DNB(OBS-GYNAE), MCH (GYNAE ONCOLOGY)
Bengaluru
Apollo Clinic Mahadevapura, Bengaluru
Dr. Priyanka Srivastava
Medical Oncologist
15 Years • MBBS, MD, DrNB Medical Oncology, Fellowship (Medical Oncology) , PMCC, UOT Canada.
Ahmedabad
Apollo Hospitals Gandhinagar, Ahmedabad
