There are a TON of dietary supplements out there containing biotin, that claim to give users healthier hair, skin, and nails. As we discussed above, biotin helps hair grow by helping to provide infrastructure support to the keratin in our cells, but the key is to find supplements that contain enough biotin.
Because Biotin Deficiency is so rare, there is only dosage guidelines or a Daily Value (DV) recommendation that the FDA can give us, instead of a recommended dietary allowance (RDA). For people ages 10 and older, the recommended amount of biotin is 30 -100 mcg (or micrograms) a day. For women that are pregnant and breastfeeding, more biotin may be required as the body is breaking down the vitamin much more rapidly than before. Some studies have even found that 33% – 50% of expectant women are deficient in biotin as they enter the later part of their pregnancy.
Look for supplements that contain AT LEAST your recommended DV amount, if not more like 1 Body's Biotin Supplement that contains a 10,000 mcg dose of high-potency biotin, and try to avoid filler ingredients like magnesium stearate, silicon dioxide, titanium dioxide, starch, microcrystalline cellulose, stearic acid, simethicone, vegetable gum, talc, and propylene glycol.