Yeah, you get 30 in this bottle!

![](https://cdn.steemitimages.com/DQmZwDAYWJtGavfSfRKy4sGXHhgF1GnTNkyYGNoZUoSzcSV/image.png)

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Only found out the below recently, so I'm into almonds, green veg, and do eat probably 6/8 eggs a week too.

> Biotin is a B vitamin that’s important for maintaining healthy hair, skin, and nails. It’s also important for digestion, metabolism, and healthy brain function. Egg yolks are actually a good source of biotin, though there are other better sources such as oats, mushroom, avocados, Swiss chard, sunflower seeds, peanut butter, cauliflower, soy, berries, almonds, banana, chia, tomatoes, and onions. Egg whites actually cause biotin depletion in the body (which is why many people who eat eggs only eat the yolks.) [here](http://www.onegreenplanet.org/natural-health/reasons-egg-whites-arent-the-healthiest-choice/)

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> Pastured egg yolk is one of the best source of biotin, yet many warn against eggs, for the fact that the egg white contains avidin, a glycoprotein that binds to biotin. The idea is that eating egg whites could potentially lead to a biotin deficiency. However, cooking the egg white will deactivate the avidin, making this a non-issue. (Biotin, on the other hand, is unaffected by cooking.)

> Moreover, if you consume the whole egg (both yolk and egg white) there is more than enough biotin in the yolk to compensate for the avidin binding, making biotin deficiency a highly unlikely outcome of eating eggs. On the other hand, if you regularly consume egg whites only (perhaps tossing the yolk for fear of cholesterol and fats), you really are putting yourself at risk for a biotin deficiency unless you eat a lot of other biotin-rich foods or take a biotin supplement. [here](https://articles.mercola.com/sites/articles/archive/2016/11/21/biotin-deficiency.aspx)

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Oops.  Yeah, should probably drink a few less each day :D