Hey all, Biotin is a B vitamin that helps with hair and nail growth. I take 1000mg a day, they come in a bottle of 50 for about $2.00, you can get them at walmart in the vitamin isle.
Here is some info I found about it on the web. Hope this helps!
Description
Biotin is a B-vitamin which assists in metabolism of fats, carbohydrates and protein. Food sources are egg yolk, peanuts, beef liver, milk (10 mcg/cup), cereals, almonds and Brewer’s yeast (which is a popular source for a number of B-vitamin supplements). Biotin functions as a critical component of several enzymes (where it functions as a coenzyme) involved in energy metabolism (such as pyruvate carboxylase). In the intestines, bacteria produce a small amount of biotin, which may be absorbed and contribute to daily needs.
Claims
Strengthens hair and nails
Increases energy levels
Promotes normal cholesterol levels
Reduces blood sugar levels
Theory
Like other B-vitamins, biotin participates in a wide variety of enzymatic reactions (as a cofactor). The primary role of biotin is in the metabolism of fats, proteins and carbohydrates. As such, many claims can be made for biotin simply based on its role as a cofactor. The major benefit of biotin as a dietary supplement, however, is in strengthening hair and nails. In this role, biotin helps form and maintain chemical structures known as "crosslinks" within the main protein found in hair and nails (keratin). Maintenance of these crosslinks helps to promote hair and nail strength.
Scientific Support
Unless you’re eating a lot of raw eggs, it is unlikely that you’ll ever come close to a biotin deficiency – even if your daily biotin intake is marginal. One of the most common stories told to nutrition students is the one about the poultry farmer who ate raw eggs for breakfast and developed one of the few recorded cases of biotin deficiency. Raw eggs contain a protein called avidin that binds biotin and blocks its absorption – but cooking inactivates the biotin-binding properties of avidin
Although biotin recommendations are only in the range of 30-100 mcg/day, higher intakes have been recommended for reducing blood sugar levels in diabetics (5-15 mg/d). For nail and hair strength, daily intakes of 1-3 mg/d are linked to thicker/stronger fingernails in a number of early clinical studies (mostly from 1950-1970).
Safety
Like other water soluble B-vitamins, excess biotin is excreted in the urine and virtually no toxicity is expected.
Value
As a dietary supplement for promoting nail and hair strength, biotin may be an effective approach – especially when combined with additional nutrients such as gelatin, cysteine, and silicon. Biotin is typically included in most multi-vitamin supplements (usually in the 30-300 mcg range), and higher intakes needed to promote nail strength (1-3 mg) are relatively inexpensive.
Dosage
The Daily Value for biotin is 30mcg (micrograms) – and amount that most of us get in a normal diet. Levels needed to promote stronger hair and nails are typically in the 1-3 mg (milligram) range. Diabetics considering using biotin for its reported blood sugar lowering properties should consult with their personal physician before attempting.
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