What many say about Biotin is that it helps in hair growth. But, not many know that it can also help improve the overall health along with skin and nails.
What is Biotin? How is it Useful?
Biotin is actually a B-complex vitamin, known as Vitamin B7. Some even call it as Vitamin H.
It plays a vital role in the metabolism of cells, amino acids, fats and protein, in addition to producing fatty acids and promoting cell growth.
Its main function is to help the body grow and repair itself.
It is usually prescribed to the pregnant women as it helps in the development of the fetus and also for liver health.
What Foods are Rich in Biotin?
Since Biotin is a water-soluble vitamin, it is not stored in the body. It is usually manufactured by the gut bacteria or either obtained by eating certain foods high biotin or taken as a dietary supplement in the form of Biotin pills/tablets.
- Egg Yolk: A single whole, cooked egg provides up to 10 mcg of Biotin.
- Liver and other meats: A 3 ounce or 85 gms serving of cooked beef liver provides 30 mcg of biotin. Other meats also provide good amounts of this hair growth vitamin.
- Nuts and Seeds: A ¼ cup of roasted Almonds contain 1.5 mcg of biotin. You can also include Peanuts, Walnuts, Pecans and Sunflower seeds.
- Salmon: This fatty fish is high in omega-3s, protein and other vital nutrients. A 3 ounce or 85 gms serving of Salmon contains 5 mcg of Vitamin B7.
- Dairy: Although a bit low, even milk, cheese and plain yogurt contain Biotin. A single ounce or 28 gms of Cheese contains 0.4 mcg and 2% milk contains 0.3 mcg, while a single cup of play yogurt contains 0.2 mcg.
- Sweet Potato: A ½ cup cooked sweet potato provides nearly 2.4 mcg of Biotin.
- Avocados: 1 single Avocado provides 2 to 6 mcg of biotin vitamin.
- Cauliflower: A single cup of cauliflower provides you with 4 mcg of Vitamin B7.
Although, these foods are rich in Biotin or B-complex vitamin B7, it should be noted that the foods must be organically grown or else they do not contain the required amounts of Biotin is consumable form.
One best way to make up for the deficiency is to take the best biotin supplement.
Since, there are various biotin tablet brands available in the market that promise to deliver the best results, it is a bit confusing to choose the worthy supplements brand from the lot.
So, in this article, we’ve reviewed the top 10 biotin supplements available in India that has higher efficiency without any side effects.
Best Biotin Supplements in India for Hair, Skin and Health
1.Wow Biotin Maximum Strength
This is the best quality Biotin supplement in the market with 10000 mcg Biotin and 60 mg Calcium combination in a single tablet.
It is completely free of fillers, binders or additives and helps in the growth and maintenance of your skin, hair and nails.
These Vitamin B7 pills are 100% vegetarian and gluten-free.
You get 60 veg capsules in a single bottle.
2.Zenith Nutrition Biotin
Zenith Nutrition is another reputed supplement brand with good real customer reviews to their credit.
You get 10000 mcg of Biotin per capsule.
The pills are easy to swallow, 100% vegetarian and GMP certified.
It is gluten-free, lactose-free and contains no added sugar or color.
You get 60 capsules per bottle.
3.MuscleXP Biotin Hair, Skin & Nails Complete MultiVitamin
People who are into bodybuilding and fitness industry know this brand very well. They’re known for making good quality products.
So, it is actually a multivitamin supplement with good dosage of Biotin.
You get 10000 mcg of Biotin and 100% RDA of other vital nutrients and amino acids.
A single bottle contains 60 tablets.
4.Now Foods, Biotin
NowFoods is another well-known brand in the market.
You get 5000 mcg per capsule. It supports the metabolism of amino acids and promotes normal immune function in addition to providing you with thick hair, strong nails and healthy skin.
The pills are 100% vegetarian/vegan.
It is gluten-free, lactose-free and produced in a GMP facility.
You get 120 veg capsules in a single bottle.
5.NutrineLife Biotin 10000 mcg
Just like the MuscleXP brand, NutrineLife also manufactures complete multivitamin supplement with 10000 mcg of Biotin in each tablet.
You get all the vitamins, minerals, amino acids and also Grape Seed Extract.
The pills are 100% vegetarian and contains no fillers, binders, artificial ingredients.
They’re also gluten-free, lactose-free, sugar-free, fat-free and cholesterol free.
You get 60 Biotin tablets per bottle.
6.HealthVit Biotin 10000mcg
HealthVit is another good supplements brand in India which provides pure form of Biotin in pills form.
Each tablet contains 10000 mcg of Biotin and regular usage of this supplement helps in promoting healthy hair, skin and nails.
It also helps in metabolizing fats, protein and carbohydrates.
Yo get 60 capsules in a single bottle.
7.Ioth Biotin 10,000 Mcg
These pills come with rapid release liquid Biotin softgels, which make the absorption and distribution process faster.
You get 10000 mcg in a single Biotin tablet.
The pills promote healthy skin, nails and hair. Biotin supports cellular energy production.
They’re made in certified GMP facility and are gluten-free, wheat and dairy free.
You get 60 softgels in a single bottle.
What is the Recommended Biotin Dosage?
There’s no predefined amount or RDA (recommended dietary allowance) for biotin, only suggested adequate intake levels.
Below are a few recommendations based on your age to ensure you are getting enough biotin every day.
- Birth to 12 months: 7 mcg
- 1 to 3 years: 8 mcg
- 4 to 8 years: 12 mcg
- 9 to 13 years: 20 mcg
- 14 to 18 years: 25 mcg
- Above 18 Years: 30 mcg
- During Pregnancy: 30 mcg
- While Breastfeeding: 35 mcg
Lastly, please note that if you’re having any history of health issues or planning for a pregnancy, then please consult your doctor and he will suggest the right dosage according to your requirement. Don’t just blindly consume these Biotin supplements in such cases.