One of the best vitamins out on the market that doesn’t get the publicity it deserves is a coenzyme and Vitamin B, otherwise known as biotin. This water soluble vitamin B compound is known for its ability to boost hair growth, improve skin conditions and amplify cell growth to slow down the natural aging process. If you are looking for a great way to naturally fight your age, while enjoying luminous skin and beautiful long and shiny hair, then getting your proper dose of biotin is key to your on-going healthy diet.

How do I get Biotin?

Biotin is available naturally through a variety of food groups, and while there are a plethora of different foods that can have ample amounts of biotin, the following list packs the most punch for their serving sizes. So if you are looking for a quick list that you can always count on, then check out our top foods containing this wonderful vitamin. For a more comprehensive list of foods containing biotin, check out this great article for more choices 31 Biotin Rich Foods.

biotin_collageOur Top Biotin Rich Food Picks: peanuts, walnuts & almonds, carrots, sweet potato, eggs, onions, oats, tomatoes and salmon.


If you are not into shopping around and want a fast and more convenient way to get your daily dose of biotin, then looking into a well known supplement that offers this vitamin variety may be the right choice for you. Like all supplements it is important that you take the time to research the brand, ingredients and manufacturer to ensure you are getting the highest quality and natural supplements for your diet.

Our top supplement choices are:

  • Vitamin B7 BiotinOmega Boost Biotin for Hair and Nails
  • Natrol Biotin Fast Dissolve
  • Nature’s Bounty Biotin
  • Puritan’s Pride Biotin Supplements

What are the Benefits?

With many different positive attributes to taking biotin, we wanted to cover some of the biggest benefits that this super vitamin has to offer. Our list is based on our own personal research on how this vital nutrient is best used within our body. Biotin, or from the Greek word, “biotos” which means “life or sustenance” is the perfect description for the benefits that this compound offers. So getting down to the basics, what can biotin do for you?Medical Eye Chart With A Checkmark. Good Vision

  • Promote Healthy Hair
  • Repair Cells
  • Improve Skin Conditions
  • Increase Nervous System Functionality
  • Improve Eye Sight
  • Benefit the Liver
  • Promote Healthy Pregnancy

Recommended Daily Amounts

Knowing how much of a good thing to take is key to maintaining a healthy diet and ensuring you are getting the right amount of vitamins and minerals. And including biotin into your diet is no different. It is recommended that the average adult consume between 30 to 100 mcg per day in their diet.

Freshly squeezed juices from organic vegetablesBecause of the water soluble base of this vitamin, there are no known toxicity levels when taking this supplement, but it has been reported that some individuals taking an actual supplement of this vitamin have reported mild side effects such as nausea and digestive problems. If you begin to experience such side effects, then it is suggested to switch your diet to natural foods that supply this compound as opposed to an actual supplement regime.

All in all, unless it is being consumed naturally, biotin is still in it’s infancy stages when it comes to the supplement market. We are learning more and more each day how many over the counter supplements are not up to their full potential. Like all diet programs, finding the right balance of recommended daily amounts, natural food sources and other healthy eating habits are crucial when focusing on getting your proper dose of biotin and other daily recommended vitamins.