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.
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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.