How much biotin do you need per day? 30 to 100 micrograms
Are eggs a good source of biotin? Some fruits, vegetables, dairy products, and whole grains contain biotin. Eggs and some organ meats are good sources of biotin; many nuts, seeds, seafood, and lean meats contain biotin.
Is 10000 mcg of biotin too much? Mayo Clinic states that 10,000 mcg is a safe dose, as no adverse side effects have been noted to date. Reassuringly, even “mega doses” of 300,000 mcg found no side effects in neurological research.
How Much Biotin Is In 1 Egg
One cooked egg provides 10 micrograms of biotin. Dairy is an excellent source of biotin. One cup of reduced-fat milk contains 0.3 micrograms of biotin.