I decided to do this because Trader Joes started selling Biotin supplements at a really great price. The supplements they sell are 5,000 MCG. I take one a day at night with my multi-vitamin & other supplements. My nails really never seemed to recover completely after I had chemo. They were a mess when I was sick, and did get better, but never got as strong as I was used to, until now. Now they are much stronger than they ever have been in only 3 1/2 weeks!
I have done very little else to my nails to make them grow. I have not even worn clear nail polish. I buffed them to a shine with a 4 way nail buff, making sure the edges stayed smooth. I was also was purposeful about rubbing some coconut oil into my nail beds and cuticles whenever I would use it as a body moisturizer. I have always kept them shaped & buffed nicely, and the cuticle oil is nothing new, so I credit the incredible change in my nails to Biotin.
Biotin is also known for making hair grow faster and stronger. I think I have noticed this. My hair seems stronger and shinier and is definitely growing fast, but my hair really has always grown fast.
You will have to do your own research as far as what dosage you are comfortable taking. I take 5,000 MCG because that is what came in the bottle from Trader Joes, but from what I have read that dose is pretty high. Not that it matters much as Biotin is water soluble and does not stay in our system long.
- Swiss Chard - This green plant is a top producer of biotin. It's also a great part of a healthy salad choice that will provide antioxidants and help balance a diet.
- Carrots - Carrots contain a supply of biotin, as well as beta-carotene, which helps with general eye health.
- Almonds, Walnuts and Other Nuts - A variety of nuts supply the body with biotin, and are a portable way to get proteins and other nutrition into a diet.
- Chicken Eggs - Eggs are a source of biotin, although it's important to note that eating a diet unusually high in egg whites can actually be a catalyst for a biotin deficiency. That's because a specific element in the egg whites binds to the element and prevents it from being distributed properly. It's important to always consider how eggs are added to a diet in order to prevent this kind of vitamin deficiency.
- Goat's Milk and Cow's Milk - In addition to calcium and other healthy items, milks are also a source of biotin for the body.
- Berries and Fruits - Some types of berries, including strawberries and raspberries, can get the body a significant amount of biotin. These fruits also provide antioxidants and health benefits, as part of a natural, whole food approach to eating. Experts recommend buying local and organic when possible.
- Halibut - In addition to being "brain food," this fish also contains large amounts of biotin. Think about adding it as an occasional entree.
- Vegetables - Other vegetables like onions, cucumbers and cauliflower all contain biotin, and are healthy ways to fit this vitamin into meal.