Foods high in biotin include salmon, Swiss chard, carrots and nuts. Most people do not need to take biotin supplements because the nutrient is readily available in everyday foods.
Biotin is a soluble B vitamin and coenzyme, and is sometimes referred to as vitamin H. The important nutrient supports the nerves, skin, digestive tract and metabolism. Preliminary research suggests that biotin may help reduce insulin resistance and help strengthen brittle nails.
The daily recommendation of biotin for healthy adults is 30 micrograms per day, but breastfeeding women may require more. A health care physician may recommend up to 2 milligrams per day for diabetic patients.