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Biotin how much daily. Biotin Daily Intake: Essential Guide to Dosage, Benefits, and Food Sources

How much biotin should you take daily. What are the recommended biotin dosages for different age groups. Can you consume too much biotin. What are the best food sources of biotin.

Understanding Biotin: The Essential B Vitamin

Biotin, also known as vitamin B7, is a crucial nutrient that plays a significant role in our body’s functions. It’s involved in cellular energy metabolism and supports nervous system function. But what exactly does this mean for our health.

Biotin helps our body convert the food we eat – fats, proteins, and carbohydrates – into the energy our cells need to function properly. This process is known as energy metabolism. Additionally, biotin contributes to maintaining healthy skin, nails, and hair.

While most people obtain adequate biotin from their diets, some may wonder if they should supplement their intake. To answer this question, it’s essential to understand the recommended daily intake and the potential benefits of biotin supplementation.

Recommended Daily Intake of Biotin

How much biotin should you consume daily? The recommended daily intake varies depending on age and life stage. Here’s a breakdown of the average daily recommended amounts:

  • Adults (19+ years): 30 mcg
  • Teenagers (14-18 years): 25 mcg
  • Children (9-13 years): 20 mcg
  • Children (4-8 years): 12 mcg
  • Children (1-3 years): 8 mcg
  • Infants (7-12 months): 6 mcg
  • Infants (0-6 months): 5 mcg

For pregnant women, the recommended intake remains at 30 mcg, while breastfeeding women are advised to consume 35 mcg daily. These levels support the basic functions that require biotin in the body, including metabolism of carbohydrates, proteins, and fats.

Biotin Supplementation: Benefits and Safety

Is biotin supplementation necessary, and are there any risks associated with high doses? While most people get enough biotin from their diet, some individuals may benefit from supplementation.

Biotin supplements are generally considered safe, even at higher doses. Clinical studies have used doses as high as 5,000 mcg per day for up to two years without reporting adverse effects. In fact, the Food and Nutrition Board hasn’t established an upper limit for biotin intake due to the lack of reported adverse events.

However, it’s crucial to note that biotin supplementation may interfere with certain laboratory tests, particularly those measuring thyroid hormone levels. Always inform your healthcare provider if you’re taking biotin supplements, especially before undergoing any lab tests.

Who Might Benefit from Biotin Supplementation?

While biotin deficiency is rare in the United States, certain groups may be at higher risk of not getting enough biotin:

  • Pregnant and breastfeeding women
  • Individuals with alcohol dependence
  • People experiencing symptoms like brittle nails or thinning hair

If you fall into one of these categories or suspect you might have a biotin deficiency, consult with a healthcare professional before starting any supplementation regimen.

Timing of Biotin Intake: Morning or Night?

Does it matter when you take biotin? The short answer is no. Biotin is a water-soluble vitamin, which means our bodies don’t store it. Instead, they use what they need and excrete the rest through urine daily.

You can take biotin either in the morning or at night. The key is consistency. Regular intake over time is more important than the specific time of day you consume it. Whether you’re getting biotin from food sources or supplements, aim for a consistent daily intake to maintain adequate levels in your body.

Biotin-Rich Foods: Natural Sources to Boost Your Intake

If you’re looking to increase your biotin intake through diet, numerous delicious foods are rich in this essential vitamin. Here are some excellent sources of biotin:

  1. Beef liver (cooked, 3 ounces): 30.8 mcg (103% of Daily Value)
  2. Egg (whole, cooked): 10.0 mcg
  3. Salmon (3 ounces): 5 mcg
  4. Pork chop (3 ounces): 3.8 mcg
  5. Sweet potato (1/2 cup): 2.4 mcg
  6. Almonds (1/4 cup): 1.5 mcg
  7. Sunflower seeds (1/4 cup): 2.6 mcg
  8. Spinach (1/2 cup cooked): 0.5 mcg

Incorporating a variety of these foods into your diet can help ensure you’re meeting your daily biotin needs naturally.

Signs of Biotin Deficiency: When to Be Concerned

While biotin deficiency is rare, it’s essential to recognize the signs that might indicate a deficiency or a nutrient gap. Some symptoms to watch out for include:

  • Thinning hair or hair loss
  • Brittle nails
  • Skin rashes or red, scaly skin
  • Fatigue
  • Depression
  • Tingling in the extremities

If you experience any of these symptoms persistently, it’s advisable to consult with a healthcare professional. They can help determine if biotin deficiency is the cause and recommend appropriate steps to address it.

Biotin and Beauty: Impact on Hair, Skin, and Nails

One of the most popular reasons people turn to biotin supplements is for its potential benefits for hair, skin, and nails. But does biotin really live up to its reputation as a beauty vitamin?

Biotin plays a crucial role in the production of keratin, a protein that’s essential for healthy hair, skin, and nails. While more research is needed to fully understand the effects of biotin supplementation on these areas, some studies have shown promising results:

  • Hair Growth: Some research suggests that biotin supplementation may help improve hair growth in individuals with biotin deficiency or certain medical conditions affecting hair health.
  • Nail Strength: A few studies have found that biotin supplements may help strengthen brittle nails and improve their appearance.
  • Skin Health: While biotin is important for maintaining healthy skin, more research is needed to determine if supplementation provides significant benefits for skin appearance or health in individuals without a deficiency.

It’s important to note that if you’re already getting enough biotin from your diet, additional supplementation may not provide noticeable benefits. As always, consult with a healthcare professional before starting any new supplement regimen.

Biotin Interactions: What You Need to Know

While biotin is generally safe, it’s crucial to be aware of potential interactions with medications and other supplements. Here are some important considerations:

Medications

Biotin may interact with certain medications, including:

  • Anticonvulsants: Long-term use of anticonvulsant medications may lower biotin levels in the body.
  • Antibiotics: Some antibiotics may interfere with biotin absorption or production in the gut.

Laboratory Tests

As mentioned earlier, biotin supplementation can interfere with various lab tests, particularly those measuring thyroid hormone levels. This interference can lead to falsely high or low results, potentially affecting medical diagnoses and treatment decisions.

If you’re taking biotin supplements, inform your healthcare provider before undergoing any lab tests. They may recommend stopping biotin supplementation for a period before the tests to ensure accurate results.

Other Nutrients

Biotin works synergistically with other B vitamins and certain minerals. For optimal absorption and effectiveness, consider the following:

  • B-Complex Vitamins: Taking biotin as part of a B-complex supplement can ensure a balanced intake of all essential B vitamins.
  • Chromium: Biotin may enhance the effectiveness of chromium in regulating blood sugar levels.

Remember, a balanced diet rich in a variety of nutrients is usually the best approach to meeting your nutritional needs.

Choosing the Right Biotin Supplement

If you’ve decided to supplement with biotin, how do you choose the right product? Here are some factors to consider:

Dosage

Biotin supplements come in various dosages, ranging from 1,000 mcg to 10,000 mcg or more. While high doses are generally considered safe, start with a lower dose and consult with a healthcare provider to determine the appropriate amount for your needs.

Form

Biotin supplements are available in several forms:

  • Tablets
  • Capsules
  • Gummies
  • Liquid

Choose a form that you find convenient and easy to take consistently.

Quality

Look for supplements from reputable manufacturers that follow Good Manufacturing Practices (GMP). Third-party testing for purity and potency can provide additional assurance of quality.

Additional Ingredients

Some biotin supplements may include other nutrients or herbal extracts. Consider whether these additional ingredients align with your health goals and needs.

Remember, while supplements can be beneficial, they should not replace a balanced diet. Always prioritize getting nutrients from whole foods whenever possible.

In conclusion, biotin is an essential nutrient that plays a crucial role in various bodily functions. While most people get enough biotin from their diet, certain individuals may benefit from supplementation. By understanding the recommended daily intake, potential benefits, and food sources of biotin, you can make informed decisions about your nutritional needs. As always, consult with a healthcare professional before starting any new supplement regimen to ensure it’s appropriate for your individual health circumstances.

How Much Biotin Per Day is Recommended? | Nature Made®

Oct 11, 2021
General Beauty

Quick Health Scoop

  • Vitamin B7 (better known as biotin) is an essential nutrient that are involved in cellular energy metabolism and supports nervous system function
  • It’s recommended adults ages 19 and over consume 30 mcg of biotin each day 1
  • Biotin is generally considered safe at 2500 mcg and higher
  • Biotin can be consumed from food or a dietary supplement either in the morning or at night, the important thing is to regularly consume enough of this vital B vitamin 
  • A biotin deficiency is rare1

If you’ve ever looked into nutrients to support healthy hair and skin, or a supplement like nail hair skin gummies, you’ve probably heard of Biotin. Biotin (or vitamin B7) is an essential B vitamin found in many foods that is involved in cellular energy metabolism and nervous system function. Another familiar B vitamin is folic acid, known as vitamin B9. Energy metabolism is how the body turns the fats, proteins, and carbohydrates that you eat into the cellular energy your body needs to function properly.1 Biotin also contributes to the maintenance of healthy skin, nails, and healthy hair.2 So, the answer to “how much biotin should I take” really depends on what you’re looking for.

Learn More: Vitamins for Energy

Most people get an adequate intake of biotin from their diets alone.1 But if you want to make sure you’re getting enough of this important nutrient, or if you’re looking to increase your daily biotin intake, here are some key questions answered and a few guidelines to help you get started. 

How Much Biotin To Take Daily 

For adults ages 19 and over, the average daily recommended amount for biotin is 30 mcg.1 At this dosage, it supports all the basic things your body needs biotin for like metabolism of carbohydrates, protein and fats.

Biotin is also beneficial for your hair and skin health. Even lower dosages of this nutrient can have a positive impact if you’re not getting enough from your diet or if you have a biotin deficiency (which is rare in the United States). 

How Much Biotin Per Day Do I Need?3

Age

Male

Female

Pregnancy

Lactation

Birth to 6 months

5 mcg

5 mcg

7–12 months

6 mcg

6 mcg

1–3 years

8 mcg

8 mcg

4–8 years

12 mcg

12 mcg

9–13 years

20 mcg

20 mcg

14–18 years

25 mcg

25 mcg

35 mcg

35 mcg

19+ years

30 mcg

30 mcg

30 mcg

35 mcg

Learn More: What is Biotin Good For?

Can You Take Too Much Biotin?

Not really! Even at higher dosages, excess biotin has not been shown to cause any harm. 1 Biotin has been used in clinical studies and in the clinical setting in doses as high as 5 mg/day (5,000 mcg/day) for up to two years. Because reports of adverse events were lacking when the Dietary Reference Intakes (DRI) were established by the Food and Nutrition Board in 1998, there was no tolerable Upper Level (UL) established for biotin.8 But if you’re taking a biotin supplement, always follow the instructions on the label, and consult with your physician if you are taking medication or planning to undergo lab testing. Stop use if you notice any adverse reactions.1

That said, consuming a biotin supplement may cause false results in some lab tests, such as tests that measure thyroid hormone levels.1

Should I Take Biotin At Morning Or At Night?

You can take biotin either in the morning or at night. The important thing here is consistency. 

Biotin is a water soluble vitamin, meaning that our bodies don’t really store biotin. They use what they need and flush out the rest on a daily basis, through our urine.4

So, it doesn’t really matter when you consume biotin or take your biotin tablet, so long as you consume enough regularly, over time. 

Learn more: When Is The Best Time To Take Vitamins?

How Do I Know If I Need More Biotin?

Most people get enough biotin from their diets alone. Certain populations, however, may struggle more than others to get enough biotin. These include:

  • Pregnant or breastfeeding women1,5
  • People with alcohol dependence1

While a biotin deficiency is rare in the United States, it is possible to have a biotin “nutrient gap.” A nutrient gap can occur when your dietary intake of biotin is lower than the minimum recommended amount, in this case lower than 30 mcg.6 Over time, if this gap continues, it can turn into a nutrient deficiency.6 If you experience symptoms, such as brittle nails, thinning hair or hair loss, you may have a biotin deficiency. 1

Learn More: What is Biotin Deficiency?

What Are Some Food Sources of Biotin?

If you’re looking to increase your biotin intake, you’re in luck! Biotin is found in lots of different and delicious foods. Here are just a few examples:3,5

Biotin Rich Foods

How Much Biotin Per Serving

Percent Daily Value

Beef liver, cooked, 3 ounces 

30.8 mcg

103

Egg, whole, cooked

10.0 mcg

33

Salmon, pink, canned in water, 3 ounces

5.0 mcg

17

Pork chop, cooked, 3 ounces

3.8 mcg

13

Hamburger patty, cooked, 3 ounces

3.8 mcg

13

Sunflower seeds, roasted, ¼ cup ODSHP

2. 6 mcg

9

Sweet potato, cooked, ½ cup ODSHP

2.4 mcg

8

Almonds, roasted, ¼ cup ODSHP

1.5 mcg

5

Tuna, canned in water, 3 ounces

0.6 mcg

2

Spinach, boiled, ½ cup

0.5 mcg

2

Broccoli, fresh, ½ cup

0.4 mcg

1

Cheddar cheese, mild, 1 ounce

0.4 mcg

1

Milk, 2%, 1 cup

0.3 mcg

1

Plain yogurt, 1 cup

0.2 mcg

1

Oatmeal, 1 cup

0.2 mcg

1

Banana, ½ cup

0.2 mcg

1

Shop Biotin Supplements

The Bottom Line

If you want to know how much biotin to take, start with what you’re looking for. Most people have a normal biotin level from their diets alone, as the average daily recommended amount of biotin is a mere 30 mcg for adults 19 and over. But biotin is also generally considered safe and tolerable even at higher dosages.1, 7 You can consume biotin or take a biotin supplement at morning or at night, the key here is that you regularly get enough of this nutrient. 

If you’re looking to supplement with biotin, talk to your healthcare professional about which dosages are best for you. If you’re looking to start small, try increasing your biotin intake with foods such as eggs, salmon, cheddar cheese, pork, sweet potatoes, or sunflower seeds.3,5 However you choose to sneak this essential nutrient into your diet is up to you!

Learn More About Vitamins & Supplements:

  • How Much Vitamin D Do You Get From the Sun?
  • Melatonin FAQs Answered
  • Ashwagandha Benefits: How The Herb Helps Reduce Stress
  • Follow @NatureMadeVitamins on Instagram for new product news, healthy tips, and more.

    † These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

     References

    1. National Institutes of Health. “Biotin: Fact Sheet for Consumers.” Office of Dietary Supplements. 2021. Accessed on: June 16, 2022. https://ods.od.nih.gov/factsheets/Biotin-Consumer/
    2. EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA). “Scientific Opinion on Dietary Reference Values for biotin.” EFSA Journal 12.2 (2014): 3580.
    3. National Institutes of Health. “Biotin: Fact Sheet for Health Professionals.” Office of Dietary Supplements. 2021. Accessed on: June 16, 2022. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
    4. MedlinePlus. “Vitamins.” US National Library of Medicine. 2021. Accessed on: October 8, 2021. https://medlineplus.gov/ency/article/002399.htm
    5. Oregon State University. “Biotin. ” Linus Pauling Institute, Micronutrient Information Center. 2015. Accessed on: June 16, 2022. https://lpi.oregonstate.edu/mic/vitamins/biotin
    6. Oregon State University. “Micronutrient Inadequacies in the US Population: an Overview.” 2018. Linus Pauling Institute, Micronutrient Information Center. Accessed on: June 16, 2022. 2018. https://lpi.oregonstate.edu/mic/micronutrient-inadequacies/overview#shortfall-micronutrients 
    7. Council for Responsible Nutrition. “Biotin.” Vitamin and Mineral Safety 3 Ed. 2013. Accessed on: June 16, 2022. https://www.crnusa.org/sites/default/files/files/resources/17-CRNVMS3-BIOTIN.pdf
    8. Harvard School of Public Health. “Biotin – Vitamin B7.” July 2019. Accessed June 16, 2022. https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/

    Sandra Zagorin, MS, RD

    Science and Health Educator

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    Biotin for hair growth: Dosage and side effects

    A biotin deficiency may lead to hair loss, and supplements may aid hair growth in people with this deficiency. But, evidence has not shown that biotin supplements can boost hair growth in those without a deficiency.

    Biotin is an essential B vitamin that helps the body get energy and nutrients from carbohydrates, proteins, and fats.

    Biotin is a critical vitamin for bodily function. Many foods — including egg yolks, nuts, and legumes — contain small amounts of biotin. Bacteria in the large intestine also produce biotin. A person will usually get enough biotin from these two sources.

    However, additional supplementation may be necessary during pregnancy or if a person has a biotin deficiency.

    Some people recommend biotin supplementation to aid hair growth. However, there is no clinical evidence to support its use for this purpose.

    This article will discuss the impact that biotin has on hair growth. It will also look at recommended intakes, possible side effects, and the impact of deficiency.

    Anecdotal claims that biotin can aid hair growth are common, and its popularity among consumers is high.

    However, according to an analysis of available studies, there have not been any clinical trials to support the use of biotin supplementation to improve hair health, except in people born with deficiencies.

    Although some studies have suggested links between biotin deficiencies and alopecia, further analysis has not found conclusive proof of benefit among healthy individuals.

    The Food and Drug Administration (FDA) does not have a daily recommended dietary allowance for biotin. However, according to estimates, an intake of 30 micrograms (mcg) may be adequate.

    The average intake of biotin in Western countries, excluding the United States, is an estimated 35–70 mcg per day.

    It is rare for a person to have a biotin deficiency, and most people in the U.S. naturally get enough from gastrointestinal bacteria and a balanced diet.

    Can you take too much biotin?

    Most people get adequate amounts of biotin from internal production and diet.

    However, people with biotin deficiencies and those who are pregnant or breastfeeding may require biotin supplementation.

    Healthcare professionals may prescribe a dosage of as little as 5 milligrams per day for a person with a biotin deficiency. However, the range of required supplementation may differ depending on individual circumstances.

    The FDA has warned that biotin might interfere with certain laboratory tests. It stated that samples from people who had consumed high levels of biotin through supplements could provide “clinically significant incorrect” laboratory results.

    The FDA reported an increase in adverse effects due to falsely high or low results. A high concentration of biotin in samples can compromise diagnostic tests in which biotin is a key component.

    This may be the case for tests looking at troponin levels and thyroid function. According to an analysis, most biotin-related false results occur in thyroid disease-related tests.

    Due to the body’s reliance on internal production and dietary intake for biotin levels, anything that causes malnutrition or interferes with gastrointestinal function can contribute to the development of a biotin deficiency.

    The metabolic requirements of pregnancy may also lead to biotin deficiencies in some cases. Medical guidance has also suggested that genetic conditions affecting intestinal bacteria balances may result in biotin production deficiencies.

    Other factors that can contribute to biotin deficiencies include:

    • too much avidin, which is a compound present in foods such as raw eggs that impairs biotin absorption
    • long-term use of anticonvulsant medications
    • gastrointestinal conditions that prevent the absorption of biotin
    • chronic use of alcohol or intravenous drugs
    • isotretinoin, which is an acne medication
    • gastrectomy or partial gastrectomy
    • antibiotics
    • smoking

    Biotin deficiencies are rare, so research into their symptoms is limited. However, a few studies have suggested causal links between biotin deficiency and some conditions.

    For example, a 2016 study found that of female respondents complaining of hair loss, 38% had an underlying biotin deficiency, suggesting a correlation between the two. An animal study also found a correlation between biotin and zinc homeostasis in the skin.

    However, it is essential to note that controlled human tests have not confirmed direct causality for either of these findings and that further research is necessary.

    Some other symptoms of biotin deficiency may include:

    • hair loss
    • confusion or memory problems
    • rashes, especially around the nose and mouth
    • nausea and abdominal cramping
    • muscle pain and cramping

    Foods with a notable concentration of biotin include:

    • egg yolk
    • pork liver
    • oat flakes
    • wheat germ and whole grains
    • nuts and legumes
    • white mushrooms
    • rice
    • spinach and cauliflower
    • cheese, curds, and cow’s milk
    • pork, beef, and chicken
    • salmon
    • apples, bananas, and tomatoes
    • carrots, lettuce, and potatoes

    Various other nutritional supplements could improve hair health. However, human trials have not supported the efficacy of many of these remedies for this purpose.

    Some popular nutrients that may also help with hair growth and thickness include:

    • caffeine
    • fish oils
    • melatonin
    • zinc
    • vitamin A
    • selenium
    • saw palmetto
    • horsetail (Equisetum arvense sp.)
    • vitamin C

    There is no firm scientific evidence to support the use of biotin supplements to improve hair growth unless a person has a specific biotin deficiency.

    Although there is little evidence of direct health consequences of biotin supplementation, excessive intake may interfere with laboratory test results.

    Many other available natural remedies may support hair growth. However, like biotin, many of these are not scientifically proven to have a positive effect.

    It is important for individuals experiencing unexpected or unusual hair loss to speak with a doctor. In most cases, biotin deficiencies are not the cause of hair loss, but they may be a contributing factor.

    Biotin in Brief| iHerb Blog

    The information in this blog has not been verified by your country’s public health authority and is not intended as a diagnosis, treatment, or medical advice.
    Read more

    Biotin is part of the B vitamin family, even though it can be produced by bacteria in the gut. It is consumed in the production and use of fats and amino acids. Biotin deficiency in adults leads to dry, scaly skin, nausea, anorexia, and seborrhea. Symptoms of biotin deficiency in infants under six months of age are seborrheic dermatitis (crustations on the head), persistent diaper rash, and alopecia (hair loss).

    Biotin can strengthen nails and promote healthy hair

    Biotin is a popular remedy recommended for strengthening nails and promoting healthy hair. The basis for the use of biotin for this purpose was early research, the results of which were cited in the veterinary literature. Biotin has been shown to increase the strength and hardness of the hooves of pigs and horses. Human studies have shown that biotin supplementation (2500 mcg per day) can lead to a 25% increase in nail plate thickness in patients diagnosed with brittle nails of unknown cause. In addition, up to 91% of patients taking this dose will experience some improvement. The beneficial effects of biotin on hair health may reflect its ability to improve scalp oil metabolism in a manner similar to its effect on seborrheic dermatitis.

    Biotin improves seborrheic dermatitis

    Seborrheic dermatitis is a common condition that can be associated with excessive oiliness (seborrhea) and dandruff. Seborrheic scales can be yellowish, dry or oily. The squamous tubercles may stick together, forming large plaques or spots. Seborrheic dermatitis usually occurs either in infancy (usually between two and twelve weeks of age) or in middle or old age, and can be predicted to recur periodically throughout life.

    In infancy, seborrheic dermatitis is also called scalp crusting. Several case histories demonstrate the successful treatment of crusts on the head with biotin. At the same time, biotin was given either to the mother, if the child is breastfed, or directly to the infant. Biotin has also shown good results in the treatment of persistent diaper rash.

    Adults with seborrheic dermatitis usually do not benefit from treatment with biotin alone, as they probably require all the B vitamins they need to heal.

    Biotin may improve blood sugar control

    Biotin supplementation has been shown to increase insulin sensitivity and improve blood sugar utilization. This improvement is thought to be the result of increased activity of the enzyme glucokinase, an enzyme involved in the absorption of blood sugar by the liver. In one study, taking 8 mg of biotin twice daily resulted in a significant reduction in fasting blood sugar and improved blood glucose control in type I diabetes. managing blood sugar levels and lowering blood triglycerides in patients with type 2 diabetes. Similar effects have been noted with 9mg of biotin per day. A high dose of biotin has also been reported to be beneficial in the treatment of severe diabetic nerve disease (diabetic neuropathy).

    Usual Dosage

    An estimated safe and proper dietary intake of biotin for adults is 30-100 mcg. A typical dosage for strengthening nails and hair is 1,000-3,000 micrograms per day. In the treatment of seborrheic dermatitis, the dosage for nursing mothers is 3000 micrograms twice a day. For non-breastfed infants, the approximate effective dose is 100-300 micrograms per day. In the treatment of diabetes and diabetic neuropathy, doses of 4 to 8 mg twice daily may be used.

    Possible side effects

    Biotin is very safe. No side effects have been reported with biotin supplementation.

    Drug Interactions

    Antibiotics can reduce biotin levels by destroying biotin-producing bacteria in the gut. Biotin acts synergistically with other B vitamins, as well as CoQ10 and carnitine. Alcohol inhibits the absorption and use of biotin.

    Warnings and Cautions

    Diabetics should be careful when taking high doses of biotin (eg, more than 4 mg) because they can lead to low blood sugar, requiring a change in the dosage of insulin or other medications.

    High doses of biotin (eg, more than 3000 micrograms) may also change the results of some laboratory tests. In some cases, this leads to false high or low results. If you are taking high doses of biotin, tell your doctor so that he can take this information into account.

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    It is worth noting that biotin (vitamin H) is a water-soluble vitamin that is produced by our body on its own. Also, biotin is found in a number of products with which it also enters our body. You can also find biotin with a lower content in various preparations, dietary supplements, vitamin complexes.

    To date, there is no consensus on the daily need of the body for biotin, in different sources about the body’s need for biotin varies in a wide range, depends on a number of factors, such as: age, gender, weight, lifestyle and ranges from 50 to 300 mcg.

    In a number of countries (such as the USA) it has long been concluded that biotin is necessary for the health, length and density of hair, but for this it must be taken in a concentration exceeding our daily requirement.

    According to the experience of American users, in order to stop hair loss and accelerate their growth, as well as improve the structure, biotin intake should be started with 5 mg (5000 mcg) per day.

    In case of serious problems: hair loss (especially focal), thinning of their structure, brittleness, especially if these symptoms are accompanied by even minor gastrointestinal diseases, frequent alcohol consumption, unbalanced diet, instability of the nervous system, the daily dose should be increased to 7.5 mg (7500 mcg) or 10 mg (10000 mcg).

    Biotin is recommended to be taken in cycles, but continuous use is not recommended.

    Depending on the dosage, biotin should be taken constantly, one tablet per day for 1 to 2 months, and then take a break for at least 2 weeks.