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I recently purchased 100 300mg tablets. How many should I take each day? The bottle says just one.
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I wouldn't take any of 'em.
Back when I was working out like a madman and taking all sorts of supplements, I learned that the B vitamins (of which biotin is one) are best taken in certain proportions as a group. Take too much of one, and the rest don't work so well. I forget what the proportions are offhand, but a good multi-vitamin with the B's ought to have what you need. You'll know you're getting more than you can use when your pee turns yellow.
So, just get a good multi-vitamin and eat reasonably well, and forget the rest.
For a list of foods abundant in B vitamins, check out
http://www.chem.ox.ac.uk/mom/vitamins/vitaminb.html . . . they say:
Good sources of the B Vitamins are eggs, cheese, milk, pulses, wholemeal bread, brown rice, nuts, yeast extract, avocados, cauliflower, cabbage, peas, potatoes, mushrooms, green leafy, vegetable, dates, figs, currants, dried apricots, clementines, and cantaloupe melon.
Good luck,
--Tock