Biotin or Vitamin B7 is an important coenzyme, for five carboxylase enzymes, which helps break down food, including carbohydrates, fats & protein to generate energy and promote healthier growth of cells. It alleviates multiple skin and hair problems. Generally, pregnant and breastfeeding women are recommended to consume biotin supplements.
We know that vitamin B is one of the most sought-after micronutrients through supplementation. But is B7 something to be worried about? If it is, then do we have vegan sources of biotin to supplement our diet? Are vegetarian biotin efficient and vegan biotin gummies reliable? Let’s dive in to find answers to our question.
What is Biotin?
The word “biotin” is derived from the ancient Greek word “biotos,” meaning “life” or “sustenance.” Also identified with the name “Vitamin H”, Biotin is a vitamin B complex member. Biotin is required in very small amounts to help our body break down fat. It helps convert food into energy.
Moreover, it assists to metabolize carbohydrates and has an impact on the body’s utilization of proteins. The bacteria found in our bowel can produce biotin naturally and given that we need sparse amounts of biotin, obtaining it additionally from the diet is worth scrutinizing!
What is the purpose of Vegan Biotin?
Since a proper intake of 30 to 100 micrograms (mcg) of biotin per day should suffice for adolescents and grown-ups, biotin deficiency is rare. The best sources of biotin are primarily animal-based. The liver in animals, eggs, salmon, and pork are rich sources of biotin. This may draw some people into feeling that vegans could be at risk of deficiency.
Some studies have confirmed that 30% of pregnant women may suffer a minor deficiency, which might persist while breastfeeding, yet whether supplementation shall benefit or not is unclear. Unless you have some genetic disorder or consume alcohol excessively, there is no reason why you may suffer major biotin deficiency.
Thus being said, there are substantial claims that getting more biotin can regulate your blood sugar, keep your skin, hair, eyes, liver, and nervous system healthy and help pregnant moms facilitate their babies’ embryonic growth. Association with cell development and growth also makes biotin a key player in how the body uses and transfers carbon dioxide.
5 Best Vegan Biotin Supplements
Suppose you are under strict monitoring of nutrition. In that case, physicians suggest you going for supplementation that solely provides you with what you genuinely require- be it any amino acid or micronutrient like Biotin. Now Supplements are most widely trusted across the world for the company’s integrity.
NOW’s Extra Strength Biotin Supplement offers 10 mg/10,000 mcg vegan biotin capsules with the same brand value. These vegetarian biotin capsules have promoted the health of hair, skin and nails in many customers. With consistent supplementation management, you can support amino acid metabolism and normal immune function through NOW Supplements.
Ingredients: Rice Flour, Cellulose (capsule), Silica and Stearic Acid (vegetable source).
- Purely made of Vegan Biotin.
- Non-GMO, Kosher, Halal.
- No Soy, Egg, Dairy, Nut or Gluten.
- Boosts metabolic activity and immunity.
- GMP Quality Assured.
- Rather larger in size.
- Have a strange after taste.
- Some customers have reported breaking out.
- Not for dedicated vegan, processed in a facility that processes non-vegan items.
Gummies are a great way to avoid swallowing pills for supplementation. Not only do MaryRuth’s pectin-based Biotin gummies contain a high potency of Biotin, but they also offer other vital vitamins to promote hair growth, healthier skin & stronger nails.
One bottle of Mary Ruth’s supplement includes 60 gummies of Goji Berry. They contain biotin, B12 vitamin, zinc, B9 vitamin and a traditional Chinese Medicine, Fo-Ti extract that can help develop healthier skin and hair. These gummies do not have sugar, which might concern persons monitoring blood sugar levels. Each serving size of 2 gummy chews contains 5000 mcg of Biotin.
Ingredients: Organic Non-GMO Vegan Isomalto-oligosaccharides (VitaFiber ™), Purified Water, Vegan Erythritol, Vegan Pectin, Citric Acid, Fruit Powder (Strawberry, Blueberry, Raspberry, Tart Cherry, Pomegranate, Cranberry and Blackberry), Natural Goji Berry Flavor, Sodium Citrate, Black Carrot Color, Stevia Leaf Extract and Sunflower Oil.
- Sugar-free delicious gummies.
- Easy chew and swallow.
- Organic Non-GMO and allergen-free.
- Organic and Vegan-friendly ingredients.
- Healthy skin, nails and metabolism.
- Very few serving per bottle.
- Sugar alcohols may cause indigestion in intolerant people.
SR’s Biotin supplement infused with cold-pressed Organic Coconut Oil offers 10,000 mcg of the nutrient. This is strictly meant for those who have complications in biotin absorption. Though generally, biotin overdose is not fatal. Since Biotin is water-soluble, the excess of it is flushed out through urine.
However, some have reported mild side effects like breaking out, digestive troubles and nausea. When starting with biotin supplements, you may encounter any of these scanty side effects, but it would be wise to visit the physician if the symptoms persist. The supplement claims to be the only Vegan Certified & Non-GMO Project Verified Biotin Softgel Capsule available.
Ingredients: Organic Virgin Coconut oil, Non-GMO Rice Bran Wax, Veggie Softgel Capsule (Non-GMO modified Tapioca Starch, NonGMO vegetable glycerin and Purified water)
- Biotin 10,000mcg.
- Cost-Effective than many supplements.
- May help to Support Healthy Hair, Skin and nails.
- Soy, Gluten & Carrageenan free.
- No Animal Ingredients, fillers, titanium dioxide and artificial colors.
- 90 day Money Back Guarantee.
- May cause mild side-effects.
- May cause breakouts.
Fast dissolving tablets with fruity taste are almost a boon for those who hate gummies or large capsules. EZ Melts Vegan Biotin supplement produces a pleasant taste upon consumption as if melting in fruition inside your mouth. This also gets absorbed quickly in your body. Yet the best part is- they are formulated in suitable doses that wouldn’t cause breakouts!
Made of all-natural ingredients, this supplement is vegan, gluten-free, sugar-free, and Non-GMO. It assures cell growth for thicker and healthier hair, smoother skin & stronger nails. If you need a subtle boost in metabolism and accelerated breakdown of carbs, fats, and proteins, converting your food into energy- this is the safest to go for.
Ingredients: Biotin, mannitol, modified cellulose, natural flavor and color, citric acid, magnesium vegetable stearate, monk fruit extract, stevia, silica.
- 5000 mcg of biotin.
- Does not break out.
- Non-GMO and organic.
- Fast-dissolving tablets.
- Easily absorbed by the body.
- Contains sugar alcohol.
- Added flavors and color.
Flamingo Vegan Biotin Gummies are easy to chew and taste yummy. With a serving size of 2 gummies per day, you can stay consistent on your supplementation and see results within a month. This promotes hair growth, skin repair, and amino acid metabolism along with all the other benefits that pure biotin is known to offer. Free of gelatin and gluten, these gummies are highly reliable.
When taken along with collagen gummies, these Vegan biotin supplementations can help you recover from postpartum hair loss and dullness in the skin.
Ingredients: Water, Cane Sugar, Corn Syrup, Citrus Pectin, Anthocyanins from Black Carrot, Black Carrot Extract, Natural Strawberry Flavor, Citric Acid, Sodium Citrate, Adipic Acid
- 5000 mcg per gummy.
- Vegan, kosher, Non-GMO.
- Delicious and easy to take.
- Great for prenatal health.
- Customers feel it tastes a little sweeter.
- Dissolves and falls apart easy with one chew.
Vegan Biotin Supplement – Buying Guide
Dosage is the primary reason why you are consuming any supplementation. But remember, it is to manage the deficiency and not to provide a surplus to the body. Before buying, make sure that the supplement has the necessary amount of biotin. The RDA for biotin is somewhere between 30-100 mcg, and it varies according to age.
The bacteria in our guts do produce justifying amounts of biotin for our healthy sustenance. To mitigate biotin deficiency, up to 10mg supplementation can be used. Unless you suffer from a major deficiency, stemming from a strange lifestyle, genetic disorders, or unhealthy levels of alcoholic consumption, you may not require a massive dosage of biotin.
Biotin supplementation is available in various forms- from tablets, capsules, gummies to even liquid. However, not all biotin supplements are certified vegan unless proven through required certifications or registrations. Some solid biotin supplements are thickened using gelatin, which is quite common across the globe, not a vegan option.
Any food material or supplement’s vegan-friendly status cannot be confirmed unless mentioned on the ingredients label. The form of supplements has a direct relation with the cost. Tablets are cheaper than capsules, and the chewable gummies are considerably expensive.
3. Additional Nutrients
Before making a purchase, check the label for clarity on what you are exactly buying- for how much- and what else is inside?
Don’t worry, let me clarify that!
Check if the supplement does offer biotin in generous amounts or not. Are there other ingredients or nutrients in it? If yes, make sure you are not allergic to those ingredients. If the supplement contains soy, avoid it to prevent iodine deficiency. Make sure the ingredients are all organic and vegan.
4. Certification and Testing
Your supplement should be cost-effective, not necessarily cheap. It is important to invest in the supplements offered by reputable companies. They offer great customer service and test their products religiously. You need to also look for certification labels to ensure the product is truly cruelty-free and has not been tested on animals. If you are a dedicated vegan, make sure the product is not processed in a facility that processes non-vegan items.
Biotin supplements need not punch holes in your pocket for it to turn out efficient. Affordable yet highly-effective biotin supplements are very much available in the market. Calculate the cost per mcg of biotin in the supplements while comparing products. Also, pay attention to the number of servings in the bottle or the dose offered by the liquid supplement. The form of the supplement also has a correlation to the price.
Vegan Sources of Biotin
For micronutrients that are hard to obtain or synthesized naturally, it makes sense to rely on supplementation to fill the gaps. But for biotin, which is almost naturally occurring in our bodies or is present in a good diet, it is unlikely to rely heavily on biotin supplements for nutritional needs.
Biotin is richly available in animal-based products, but it is also available in plant-based foods like:
- Sunflower seeds
- Sweet potatoes
- Banana (check vegan status)
- Whole Wheat Bread
To sum that up, you need not go for a supplement to get the RDA of biotin, unless you have a genetic complication to mitigate or issues with absorption or in case you avoid a lot of the foods mentioned above.
We hope you found the answer to the questions that we built our discussion upon. To summarize our journey:
We understood what Biotin is and what is the purpose that it serves. Then we had a detailed look at the five best vegan biotin supplements that may help you grow healthier. Moving ahead, we suggested extra tips to fine-tune your purchase. Hope it was insightful!