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Best Biotin Supplements & Biotin Absorption Tips


Biotin is a B vitamin, which means it is a water-soluble vitamin (i.e. the body doesn’t naturally produce biotin so it needs it from foods and supplements). This vitamin plays a vital role in the body’s metabolism of fatty acids, glucose, and amino acids to produce energy. In fact, the word “biotin” comes from the Greek word “biotos” which means “life” and “sustenance”. Let’s break down the benefits of biotin and some of the best biotin vitamins of 2021.

Biotin is an essential nutrient for healthy hair, skin, and nails, and it also has a wide array of other health benefits. Getting sufficient amounts of biotin each day is easier than ever thanks to supplements, but you’ll also find this vitamin in abundance in certain foods.

In this post, we’ll focus on biotin supplements and the need-to-know information about this essential nutrient – what it does, how to take it, and what to look for when you’re choosing a biotin supplement and food options.

Which Foods Contain Biotin?

While biotin supplements are convenient and can fit right at home in a healthy routine, you can also work to fill your plate with biotin-rich foods. Below are some of the best dietary sources of biotin.

  • Legumes like peas, lentils, and beans. These foods contain plenty of protein and fiber, and they’re also rich in micronutrients like vitamin C and fiber. Tasty, affordable, and easy to cook, legumes are one of the most reliable plant-based sources of biotin.
  • Nuts and seeds, including peanuts, almonds, and brazil nuts. High in biotin, nuts and seeds are also good sources of healthy fats and protein. Eating just a small handful of nuts each day gives you a significant portion of your daily biotin needs.
  • Sweet potatoes. These colorful tubers are tasty and versatile, and they’re easy to add to your favorite recipes. They’re also packed with micronutrients, including vitamin A and potassium.
  • Cruciferous vegetables like broccoli and cauliflower also contain plenty of biotin. These vegetables are also reliable sources of several other key nutrients, including vitamins C and A.

How Much Biotin Do Adults Need Each Day?

The recommendation for daily biotin intake for adults is around 30 to 100 mcg per day. It’s fairly easy to get this amount of biotin from food, which makes biotin deficiencies very rare.

What is Biotin?

Biotin is a B vitamin, which means it is a water-soluble vitamin (i.e. the body doesn’t naturally produce biotin so it needs it from foods and supplements). This vitamin plays a vital role in the body’s metabolism of fatty acids, glucose, and amino acids to produce energy. In fact, the word “biotin” comes from the Greek word “biotos” which means “life” and “sustenance”. Let’s break down the benefits of biotin and some of the best biotin vitamins of 2021.

What are the Benefits of Biotin?

The body needs biotin to function correctly, but what does it do for you?

  • Breaks Down Macro-Nutrients: Biotin helps convert food into energy by breaking down fatty acids, glucose, and amino acids,
  • Promotes Hair and Nail Growth: Biotin improves the body’s keratin infrastructure and reduces inflammation. Keratin is the main protein for hair and nail growth.
  • Supports Pregnancy: About 50% of women may have a biotin deficiency during pregnancy because the body breaks down this vitamin faster at this time. 
  • Manages Blood Sugar Levels: Biotin can improve glycemic management that is a problem found in type one diabetics.

Top Biotin Brands

Here’s a list of some of the top-rated and our hand-picked favorites of the best biotin vitamins worth checking out:

  • Klaire Labs Biotin: Klaire Labs specializes in high quality, hypoallergenic supplements. This supplement provides 16,667% of the daily value for biotin per serving.
  • Garden of Life MyKind Organic Plant Collagen Builder: Garden of Life supplements are organic, gluten-free, non-GMO. This supplement promotes collagen synthesis and is 8,333% of the daily value for biotin.
  • Jarrow Formulas Biotin: These supplements are made with veggie caps and are 16,667% of the daily value of biotin.
  • Vitafusion Biotin: With these biotin gummy supplements, you get your band for your buck. In fact, they have no high fructose corn syrup and provide 16,667% of the daily value of biotin.
  • Nature Made Biotin Gummies: United States Pharmacopeia verified Nature Made’s gummy supplements and are 10,000% of the daily value per serving.
  • Olly Hair Softgels: Olly’s may be designed specifically for hair, but each serving contains 10,000% of the DV for biotin, along with vitamin D, folate, vitamin B12, zinc, copper, keratin (https://www.healthline.com/health/keratin), amla fruit extract, and silicon.
  • Life Extension Biotin: Life Extension supplements are vegetarian and non-GMO. They provide 2,000% of the daily value per serving.
  • Carlyle Liquid Biotin: This liquid biotin supplement is vegetarian, non-GMO, sugar-free, and gluten free. Carlyle’s liquid biotin provides 33,333% of the daily for biotin in a single-dropper serving.
  • SolaGarden Naturals Whole Food Biotin: The SolaGarden’s biotin supplement is vegan and organic. Actually, the biotin gets extracted from the Sesbania agati tree, native to South Asia. It provides 1,667% of the Daily Value for biotin per serving.

How Does Absorption Work?

Biotin in food is bound to proteins. Then, these proteins get broken down by enzymes found in the pancreas and the small intestine, freeing the biotin. The biotin is then absorbed by the small intestine. When biotin comes in the form of a supplement it is absorbed slightly differently. There is no saturation. Therefore, with supplements, more biotin actually gets absorbed.

Absorption Tips & Tricks!

  1. Alcoholism can increase the risk of biotin deficiency, and many other nutrients as alcohol can block their absorption.
  2. Raw eggs prevent biotin absorption because a glycoprotein found in raw eggs binds itself to the protein attached to the biotin.
  3. The absorption rate of oral, free-form biotin supplements is generally higher.
  4. Check with your doctor if biotin supplements are right for you. Especially if you are on other types of prescription medication since some medicines can have an adverse effect on biotin

Should You Add Biotin to Your Supplement Routine?

Biotin is essential for the body’s metabolism and cellular function. But, many people do not need to take biotin supplements, but some people are more susceptible to biotin deficiencies or just need the extra boost. The more susceptible groups are those with biotinidase deficiency, pregnant and breastfeeding women, and those with chronic alcohol exposure. Some signs of deficiency are brittle nails, hair loss, and skin rashes, which is why biotin usage is also for healthy hair, skin, and nails. Talk to your doctor if you think you may have any signs of deficiency.


Biotin has plenty of health benefits, being especially famous for supporting hair, skin, and nails, but also playing an important role in metabolizing carbs, fats, and proteins, which is why your body needs this nutrient in the right amounts every day to thrive.

As you’ve learned, biotin deficiencies are pretty rare, so supplementation may not be necessary if you’re getting a decent amount of this nutrient in your diet. That said, if you think you may have a biotin deficiency or you have signs of a biotin deficiency (such as unexplained hair loss or scaly-feeling skin), consult with a healthcare professional — they can run diagnostic testing to help you understand what’s going on, and whether a biotin supplement may benefit you.

To learn more about the nutrients that can help you thrive, make sure to check out the ivee blog. There, you’ll find a wealth of information about vitamins like biotin, as well as wellness-boosting habits and nutrients to implement into your daily routine for optimal wellness.


Biotin – Vitamin B7 | The Nutrition Source | Harvard TH Chan School of Public Health

Biotin - Health Professional Fact Sheet | ODS

Survey of the Effect of Biotin on Glycemic Control and Plasma Lipid Concentrations in Type 1 Diabetic Patients in Kermanshah in Iran (2008-2009) | NCBI

Biotin (Oral Route) Proper Use | Mayo Clinic

Biotin Deficiency - an overview | ScienceDirect

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