Biotin is a type of vitamin ( actually vitamin B7) that is found in many different foods including liver, cauliflower, salmon, carrots, bananas, and yeast. Eggs, soy flour, and nuts are especially high in biotin.
True biotin deficiencies are very rare, occuring in people with epilepsy, smokers, burn victims, and elite athletes. ( no, no, no and definately not me). However diabetics may have an increased need for biotin– and I do have type 2 diabetes.
However biotin is not easily absorbed and even if the daily intake is adequate, your body may not be getting what it needs. Neither the US nor Canada have issued nutritional guidelines for biotin. Accordingly they have estimated daily requirements at 30-100 micrograms.
I made a field trip to my neighborhood vitamin store. When I said I needed biotin for brittle nails, I was immediate shown a selection of products that claimed to benefits both hair and nils. Most of the products were kind of a witches brew of over 20 different ingredients– vitamins, minerals and some things I never heard of. They were all over $25 and contained way too many ingredients for my comfort zone. I walked over to the “B” aisle ( all products starting with letter B) and found a very large selection of plain Biotin that ranged from 300 to 5000 micograms. Prices were alot better too. To avoid overdosing with Biotin, I selected a bottle of 100 tablets of 300mcg. Since daily needs are at the most estimated at about 100 mcg, 300mcg, seemed about right to overcome a nutritional weakness. Price was a comfortable $8. I was a little troubled that when I asked for advice at a vitamin store, I was immediately shown a product that was more than 3X the cost of a better option. My takeaway it that you really need to do your research BEFORE going to buy supplements.
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