Consuming a wide variety of healthy foods helps you get the right amount of vitamins, minerals and other nutrients in your diet. Under some circumstances, people are unable to get enough of a specific vitamin through their normal diet and opt to supplement. Biotin is one of eight B vitamins needed to metabolize carbohydrates, fats and proteins and is found in foods such as eggs, pork, avocado, salmon, cheddar cheese and whole-wheat bread. You may choose to supplement biotin if you find it difficult to meet your needs through diet, but discuss it with your doctor first.
High Potency May Not Benefit
Biotin is widely available as a supplement in a number of different preparations. The adequate intake for adults is 30 micrograms per day. Therefore, a 5,000 microgram biotin supplement is very high potency. Scientists have yet to determine the safety of such high-potency individual vitamins. Doctors typically recommend taking B-complex vitamins together rather than individually, but may recommend a high-potency individual B vitamin short-term for severe deficiencies. However, biotin deficiency is rare, according to Oregon State University's Linus Pauling Institute. It's best to take high potency vitamins only under your doctor's supervision.