Why choose a 5000 µg dose of biotin if there is already enough of it in food?

Biotin (vitamin B7) is indeed present in eggs, nuts, liver, avocado and some other foods. However, its content there is relatively small, and it is difficult to get a dose comparable to 5000 µg from an ordinary diet without special meal planning.

A supplement at such a concentration is usually of interest to those who are specifically looking for biotin — without a broad complex of B vitamins and extra components. This is convenient if a person already takes multivitamins or other supplements and wants to add biotin specifically, without duplicating the other nutrients.

Periods of heightened interest in biotin are often linked to stress, a change of season, restrictive diets or active cosmetic procedures — it is then that people more often pay attention to the condition of their hair and nails and consider a supplement as part of general care.

It is important to understand that a high dose does not mean a quick result. Hair and nails renew themselves according to their natural growth cycle, so changes, if they happen, are not visible straight away. Before starting high doses of vitamins, it is worth consulting a specialist, especially if you take other medicines or supplements.