The 10 Best Biotin Supplements of 2021, According to a Dietitian

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Biotin is a B vitamin and it is an essential nutrient, meaning humans must obtain it from food (or supplements). Food sources of biotin include eggs, fish, meat, nuts, seeds, and some vegetables. Required for energy metabolism, biotin plays an important role in many of the body’s enzymatic reactions. Biotin is probably best known for its effect on hair, skin, and nails due to the symptoms that occur when a deficiency is present (brittle nails, rashes, and thinning hair). 

Research to support the use of supplemental biotin for optimal hair, skin and nail health is limited.  It appears that taking supplemental biotin may be of benefit only to those who have diagnosed deficiencies. Although biotin appears to be well-tolerated and non-toxic even at high doses, it still can have undesired effects. That is, at very high doses, it may cause clinically significant falsely high or falsely low laboratory test results. This can lead to an incorrect diagnosis.

As with any supplement, it is always important to consult your healthcare provider before taking any supplement. Biotin supplements come in various forms, including capsules and gummies. Some supplements include biotin as part of a B-complex or mixed into a multivitamin, whereas biotin-only supplements are also an option.

Here, the best biotin supplements:

Final Verdict

Less is more when it comes to supplements unless instructed by your physician. For this reason, Solgar’s Biotin 300 mcg (view at Amazon) or Vitamin Code’s Raw B Complex (view at Amazon) are our two top choices.

What to Look for in a Biotin Supplement

Dose:

Although biotin is water-soluble and does not stay in the body for long, large doses can cause stomach pain, skin rashes, and kidney problems. Large amounts of biotin may be appropriate for those with diagnosed deficiencies; however, if you are looking to take biotin to support general health, it is always wise to update your healthcare provider with what you are taking and be on the lookout for side effects.

Certifications and third-party testing:

It’s important to do your research instead of just picking a product blindly off the shelf. Opt for companies that independently test their products to verify quality and potency. For those with allergies, make sure the label is free of your particular allergen. It is also wise to look for a product with a “certified non-GMO” or “USDA Organic” seal for optimal ingredient integrity.

Additional/complementary nutrients:

Biotin supplements may contain additional ingredients, including complementary nutrients such as other B vitamins or herbs that are thought to promote hair, skin, and nail health. Always check the ingredient list to ensure that all of the ingredients are safe for your individual needs.

Form:

Supplements come in a variety of forms, including liquid, capsule, and gummies. Gummy supplements are a good choice for those who do not like to swallow pills. When shopping for a gummy supplement, pay attention to the grams of sugar per serving; ideally, it is less than four grams per serving and contains no harmful ingredients like food dyes and high fructose corn syrup.

There are biotin supplements available in liquid form. This is another easy to swallow option that is usually free of sugar. For consumers who are comfortable with swallowing supplements, you will find the most variety of options available in soft gel or tablet form.

Price:

Biotin supplements do not have to cost an arm and a leg in order to be effective. Shoppers can find high-quality products that do not break the bank. Pay attention to the number of servings in a bottle as well as the dose when comparing products.  Supplement forms (tablet, capsule, liquid) and complementary ingredients will affect the price of products.

Frequently Asked Questions

• What’s the difference between a biotin-only and a B-Complex supplement?

  There are eight B Vitamins and Biotin is one of them (Vitamin B-7). In general, the B Vitamins work best when taken together as seen in B-Complex supplements or multivitamins. For consumers who are looking to minimize the number of supplements they are taking, it might be wise to choose a B-Complex or Multivitamin that contains about 30 micrograms of biotin per serving. In addition to minimizing the burden of taking supplements, choosing a comprehensive product can minimize the cost.

• What are some contraindications against taking biotin?

  Biotin can interact with certain medications, and some medications can have an adverse effect on biotin levels. Individuals on long-term anti-seizure therapy reportedly have reduced blood biotin concentrations. Consult with your healthcare provider to see if supplementation is right for you if you are taking these medications.

  Very high intakes of biotin may interfere with tests that measure levels of hormones (such as thyroid hormone) and Vitamin D, producing falsely normal or abnormal results.

• I have food allergies. Can I take a biotin supplement?

  Some products are allergy-friendly while others may not be, always double-check ingredients and labels. 

  Finding a supplement that meets allergy-friendly requirements can be hard. Thankfully, gluten-free products are more common than ever however for other dietary restrictions such as wheat, soy, egg, yeast, nut, shoppers will have to check the bottle a bit more closely. Brands like Pure Encapsulations, Klaire Labs, Megafoods, Innate Response, and Garden of Life meticulously test their products for allergens.

What Experts Say

“Many people are aware of biotin for its reputation in promoting healthy hair and strong nails. The fact is, though, very little evidence exists in strong studies indicating that biotin supplementation for hair and nails is actually effective. While small doses of biotin may be safe —and anecdotally effective—large amounts may be harmful. The best route to healthy hair and nails is truly through attention to a healthy, colorful, and balanced diet.” —Kristin Kirkpatrick, MS, RDN

Why Trust Verywell Health?

As a Registered Dietitian, Sydney Greene takes supplement recommendations seriously. Every product has been researched and vetted by her against clinical research, product reviews, and third-party testing websites. These are products she would not only feel comfortable recommending to her clients but would take them herself if needed.  

Biotin – Vitamin B7 | The Nutrition Source

You may recognize vitamin B7 by its popular name of biotin. It is a water-soluble B vitamin found naturally in some foods and also in supplements. Biotin plays a vital role in assisting enzymes to break down fats, carbohydrates, and proteins in food. It also helps to regulate signals sent by cells and the activity of genes. [1]

Recommended Amounts

An RDA (Recommended Dietary Allowance) does not exist for biotin because there is not enough evidence to suggest a daily amount needed by most healthy people. Instead, there is an AI (Adequate Intake) level, which is assumed to ensure nutritional adequacy.

AI: The AI for biotin for men and women 19 years and older and for pregnant women is 30 micrograms daily. Lactating women need 35 micrograms daily.

UL: A Tolerable Upper Intake Level (UL) is the maximum daily dose unlikely to cause adverse side effects in the general population. There is no UL for biotin due to a lack of reports showing negative effects from very high intakes.

Vitamin B7 and Health

Biotin supplements are often glamorized as a treatment for hair loss and to promote healthy hair, skin, and nails. Although a deficiency of biotin can certainly lead to hair loss and skin or nail problems, evidence showing a benefit of supplementation is inconclusive. A handful of case reports and small trials have shown a benefit, but the study designs had weaknesses:

• The diagnoses of the type of hair conditions varied or were not cited at all. Researchers have also noted that certain hair loss conditions like alopecia can resolve spontaneously without treatment, so it is not clear that biotin supplements specifically caused the regrowth. [2]
• The studies did not measure the participants’ baseline blood levels of biotin to see if they were normal or deficient. Some research suggests that biotin supplements may be of most benefit in people who have a deficiency of the nutrient; however, again, there is a lack of studies that have measured biotin levels before and during supplementation to confirm this conclusion. [3,4]
• To date, there is a lack of published studies to suggest that biotin supplements are beneficial for the growth of normal, healthy hair and nails. [2,5]

Despite the inconclusive evidence, biotin supplements remain popular. Between 1999 and 2016, the proportion of supplement users increased by nearly thirtyfold. [6] In November 2017, the U.S. Food and Drug Administration (FDA) issued a warning based on reports of biotin supplements interfering with laboratory blood tests, causing incorrect results. High doses have produced either falsely elevated or decreased blood levels, depending on the test. This has affected lab results of certain hormones, such as thyroid-stimulating hormone and vitamin D, as well as a biomarker for heart attacks called troponin. [7] Case reports of this occurrence showed people taking biotin amounts much higher than the AI level (30 micrograms daily or 0.03 mg) but in doses commonly found in supplements (10-300 mg). Biotin is often added to multivitamins and hair/nail/skin supplements. The FDA recommends that people inform their doctors at each visit of all supplements and doses they are taking.

Food Sources

Signs of Deficiency and Toxicity

Deficiency 

A biotin deficiency in the U. S. is rare, as most people eat enough biotin in a varied diet. Alcoholism can increase the risk of biotin deficiency and many other nutrients as alcohol can block their absorption, and also because alcohol abuse is generally associated with a poor dietary intake. About a third of pregnant women show a mild biotin deficiency despite eating adequate intakes, though the exact reason is not clear. [1]

Symptoms appearing with a biotin deficiency:

• Thinning hair
• Scaly skin rashes around eyes, nose, mouth
• Brittle nails

Toxicity 

No evidence in humans has shown a toxicity of biotin even with high intakes. Because it is water-soluble, any excess amount will leave through the urine. There is no established upper limit or toxic level for biotin.

Did You Know?

Those who frequently enjoy raw eggs in recipes for mayonnaise, Caesar dressing, or eggnog may want to reconsider. A protein in raw eggs called avidin can bind to biotin, preventing its absorption. Cooked eggs are not an issue because avidin is broken down when heated.

Related

B Vitamins
Vitamins and Minerals

References

1. National Institutes of Health; Office of Dietary Supplements. Biotin: Fact Sheet for Health Professionals. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/. Accessed 6/10/19.
2. Walth CB, Wessman LL, Wipf A, Carina A, Hordinsky MK, Farah RS. Response to: “Rethinking biotin therapy for hair, nail, and skin disorders”. Journal of the American Academy of Dermatology. 2018 Dec 1;79(6):e121-4.
3. Lipner SR. Rethinking biotin therapy for hair, nail, and skin disorders. Journal of the American Academy of Dermatology. 2018 Jun 1;78(6):1236-8.
4. Lipner S. Reply to:“Response to ‘Rethinking biotin therapy for hair, nail, and skin disorders’”. Journal of the American Academy of Dermatology. 2018 Dec 1;79(6).
5. Patel DP, Swink SM, Castelo-Soccio L. A review of the use of biotin for hair loss. Skin appendage disorders. 2017;3(3):166-9.
6. Li D, Rooney MR, Burmeister LA, Basta NE, Lutsey PL. Trends in Daily Use of Biotin Supplements Among US Adults, 1999-2016. JAMA. 2020 Aug 11;324(6):605-7.
7. S. Food and Drug Administration. The FDA Warns that Biotin May Interfere with Lab Tests: FDA Safety Communication. https://www.fda.gov/medical-devices/safety-communications/fda-warns-biotin-may-interfere-lab-tests-fda-safety-communication Accessed June 10, 2019.

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The contents of this website are for educational purposes and are not intended to offer personal medical advice. You should seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The Nutrition Source does not recommend or endorse any products.

How Much Biotin Should I Take For Hair Growth?

Medically reviewed by Kristin Hall, FNP Written by Our Editorial Team Last updated 1/21/2021

Your hair goes through a natural cycle of growth consisting of three phases. Roughly 90 percent of your hair is in the growth phase at any given time with the rest either in a period of transition or rest. After these three phases have been completed, the old hairs are shed to make way for new growth.

The cycle of hair growth continues throughout your life.

Though the phases themselves remain the same, their length or the number of hairs in each phase can change. 

Hormonal changes, chronic stress, and medications or medical conditions can cause the hair to move to the next phase prematurely, which can result in hair loss or thinning hair.

Hair loss is often considered primarily a male issue, but it is estimated that over 50 percent of women will experience noticeable hair loss in their lives. 

In fact, female-pattern hair loss (androgenetic alopecia) affects 30 million women in the United States alone. 

The good news is treatment options exist.

Topical treatments like minoxidil have been approved by the FDA for female-pattern hair loss but if you’re not quite ready to make that jump, you may want to try a natural supplement like biotin.

Below we’ve compiled the information you need to know to determine whether biotin is the hair growth remedy you’ve been looking for. Read on to learn what biotin is, whether it works for hair growth, and how much you should take. We’ve also reviewed its safety and potential side effects.

What Is Biotin?

Biotin is a water-soluble B vitamin, though it is sometimes known as vitamin H. This nutrient plays a role in helping the body convert food into fuel by metabolizing carbohydrates and breaking them down into glucose. 

Along with other B complex vitamins, biotin is required for healthy hair, skin, and eyes — it’s also important for healthy nervous system function.

It is quite rare to be deficient in biotin, as many foods contain biotin. Some of the richest food sources of biotin include eggs, meat (including organ meats), fish, nuts, and seeds.

Symptoms of biotin deficiency may include dry skin, hair loss, fatigue, swollen tongue, dry eyes, insomnia, and depression.  

Biotin deficiencies may be seen in patients taking long-term antibiotics or antiseizure medications and people with digestive diseases like Crohn’s that interfere with the absorption of nutrients.

hair loss treatment for women

choices to help keep your hair healthy and full

Does It Work for Hair Growth?

Biotin has become a popular over-the-counter supplement for hair growth, available in tablets as well as gummies. The real question, however, is whether it actually works.

There is limited evidence to suggest increased biotin intake promotes hair growth, but several studies show that it may strengthen the hair and help reduce shedding. Stronger hair means less breakage which, combined with reduced shedding, could help your hair look thicker or fuller even if you don’t actually experience any additional growth.

For some women, that’s more than enough.

In one 2015 study, women with thinning hair were given an oral supplement that contained biotin and several other ingredients or placebo twice daily for 90 days.  

At the end of the study, participants taking the supplement with biotin and other ingredients experienced not only a reduction in hair shedding, but significant hair growth in the areas affected by hair loss.

A 2017 review of previous research found 18 cases of biotin use for changes in hair and nails. In all cases, the researchers found that patients receiving biotin had an underlying pathology for poor hair or nail growth. All of those cases showed clinical evidence for improvement with biotin supplementation.

Though there are a few small studies that show promising results, the National Institutes of Health (NIH) has concluded that there is insufficient evidence to rate the effectiveness of biotin for the treatment of hair loss.

What we’re trying to say is: the research behind biotin, although promising, is scarce, and much more research is needed before it can be said definitively how beneficial biotin is for hair growth.

How Much Should You Take?

Because biotin deficiency is fairly rare, the U. S. Food and Drug Administration (FDA) has not established a recommended dietary allowance for biotin. 

That said, the Food and Nutrition Board of the Institute of Medicine has set recommended daily intake for adults over 19 years of age at 30mcg.

In most cases, you can meet that 30mcg recommendation through your daily diet. 

The thing you need to remember about biotin is that it is a water-soluble vitamin which means the body doesn’t store it. 

In order for it to be effective, it needs to be consumed and you need to take it daily. It could take several months to notice the effects of supplemental biotin and the results will only last as long as you continue to take the biotin.

Safety and Side Effects

Before you start taking nutritional supplements, it’s a good idea to talk to your healthcare provider. 

Even natural supplements have the potential to cause side effects and over-supplementation with certain vitamins and minerals can lead to health problems.

Many healthcare professionals caution against taking supplements unless you have a specific nutritional deficiency.

Fortunately, there is no evidence that biotin is toxic in humans at high intake levels. Even studies involving daily intakes up to 50mg per day failed to produce symptoms of toxicity.

Though biotin hasn’t been shown to have any risk for adverse effects, daily use hasn’t been tested for safety in pregnant women, nursing mothers, or children. 

If you have a medical condition or you’re taking medication, talk to your healthcare provider about the potential risks for side effects and drug interactions before taking biotin supplements. It’s always better to be safe than sorry.

The Takeaway

If you’re experiencing hair loss or hair thinning, biotin supplements could help. 

Research suggests that increasing your biotin intake between 2mg and 5mg per day could improve the strength and thickness of your hair. 

Just keep in mind that it isn’t an approved treatment for hair loss — it may simply help protect and improve the appearance of the hair you already have.

After starting a biotin supplement routine, you can expect to start seeing a difference in about three to four months. Results may vary depending on the amount and type of biotin you’re taking.

You can find biotin at most drug stores and in any vitamin shop. When shopping for biotin supplements, check the dosage and serving recommendations. Biotin supplements generally range from 1,000mcg to 10,000mcg per serving, though some formulations may require you to take multiple tablets to reach the recommended serving size.

If you start to experience any negative reactions when taking biotin supplements, stop taking it immediately and talk to your healthcare provider.

This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.

Everything You Need to Know

We’ve all seen it on our feeds: An influencer with an impossibly thick and shiny head of hair, who took to the caption to attribute their enviable locks to a bottle of biotin supplements.

Over the last few years, biotin has exploded in popularity, sought after for its purported ability to boost the health of nails, skin, and of course, hair. As with many things on social media, however, the reality of the situation is not so simple. While biotin—a member of the vitamin B family—is an important part of a balanced diet (and, as such, plays a role in hair health), there is not sufficient evidence to back the use of biotin supplements in those without deficiencies.

We spoke to BosleyMD certified trichologist Gretchen Friese and Dr. Angela Phipps, DO, ABHRS, medical advisor to HairClub, to learn more about what biotin can—and can not—do for your hair. Read on for what they had to say.

Biotin for Hair

Type of ingredient: A water-soluble vitamin that’s a part of the vitamin B family

Main benefits: Can improve hair health—including shine, volume, and scalp coverage—says Friese.

Who should use it: While there is some research to suggest increased biotin can improve hair strength, there is little proven data to support biotin supplementation for hair regrowth. Those experiencing hair loss should consult with a hair loss specialist instead.

How often can you use it: “Increasing your biotin intake between 2 mg and 5 mg per day may improve the strength and thickness of your hair,” says Friese.

Don’t use with: “Most people can take biotin supplements without any negative effects, but minor side effects are possible,” says Phipps, including nausea, diarrhea, and cramping.

Benefits of Biotin For Hair

Biotin, also known as vitamin B-7, is an essential nutrient that is most often found naturally in food; biotin-rich foods include cereals (wheat and oats), vegetables (like spinach and mushrooms), and rice. “Biotin converts glucose from carbohydrates into energy for the body and aids amino acids in carrying out normal bodily functions,” says Phipps.

For anyone on Instagram, however, biotin is perhaps most famous for its purported ability to pump up hair and nails. Biotin “is well known for its positive effects on hair including growing stronger thicker strands,” says Friese. “Stronger hair is less likely to break off at the ends, promoting and protecting length.”

Phipps says that biotin improves the infrastructure of keratin, a basic protein that makes up hair, skin, and nails, “but beyond that, researchers aren’t really sure what biotin’s role in hair or skincare is. There is some research to suggest that increased biotin intake can improve overall hair quality, including thickness and shine.”

Emphasis on the “some,” however. While biotin plays a role in healthy hair, skin, and nails, the efficacy of biotin supplementation—beyond the biotin you get from simply eating a balanced and nutritious diet—is up for debate. “If you aren’t getting enough biotin, you may experience hair loss,” says Phipps. “However, a deficiency is rare. In most cases, the biotin you get from your diet is enough for you to reap the health benefits it offers.”

“Research on the effects of biotin on hair growth is insufficient in my opinion,” she continues. “To date, there’s only limited evidence to suggest that increased biotin intake may help promote hair growth. In reviewing studies, evidence is inconclusive that biotin influences hair growth as supplements taken contain not only biotin but other ingredients as well. The improvement in hair growth cannot be attributed to the biotin alone.”

Who Should Use Biotin for Hair Health?

While biotin can potentially make strands stronger and shinier, Phipps says that there isn’t much proven scientific data to suggest that biotin supplementation can help with hair regrowth. “If you’re experiencing hair thinning or hair loss, it is best to see a hair loss specialist.”

Making sure you’re getting enough biotin in your diet, however, can potentially help prevent thinning in the first place. (Though again, deficiencies are pretty rare.) “Biotin can help maintain the health of your nervous system, which is important for healthy hair growth and prevention of hair loss,” says Friese. “It can also fight inflammation.”

“Although more research is needed to assess its effects on hair growth, biotin does have several proven benefits,” adds Phipps. “For example, biotin is one of several B vitamins that support a healthy metabolism.”

How to Use Biotin for Hair

While most people can take biotin supplements without any adverse reactions, Phipps says that it’s best to pay a visit to your doctor before adding any supplements to your daily routine. “You may already be getting the biotin you need through your diet, so talk with your doctor about the best option for you. They may recommend certain dietary changes or a biotin supplement. Be sure to follow any dosage guidelines that they provide.”

“When we aren’t getting all of our vitamins from the foods we eat is when we need to take supplements,” adds Friese. “You can maintain a healthy biotin level by eating meat, eggs, fish, seeds, nuts, and some vegetables like spinach, broccoli, and sweet potatoes. ”

If your doctor gives you the green light for supplements, you can find pure biotin at most drug stores and almost all vitamin stores. Phipps says it’s crucial to read all the fine print. “Although the Food and Drug Administration regulates dietary supplements, it’s important to read the packaging carefully and only purchase from a supplier you trust.” And make sure to follow the doctor’s orders: “If you’re taking a supplement, it’s important that you take it daily or as your doctor instructs you to.”

Phipps notes that while most people can take biotin without any negative side effects, some people may experience nausea, cramping, or diarrhea. (Though “You may be able to reduce your risk for side effects by taking your supplement with food,” she says.) If you have any unusual symptoms while taking a supplement, stop using it immediately and be sure to make an appointment with your doctor ASAP.

Trends in Daily Use of Biotin Supplements Among US Adults, 1999-2016 | Complementary and Alternative Medicine | JAMA

Over-the-counter biotin supplements, especially in high dosages (≥5 mg/d, or 166-fold greater than the dietary recommendation of 30 μg/d), are widely available and marketed as having health benefits such as stimulating growth of hair and nails. The US Food and Drug Administration (FDA) issued a safety communication in 2017 warning that high-dosage biotin supplement use may interfere with laboratory test accuracy.¹ To understand the potential clinical implications of high-dosage biotin supplement use, we characterized the prevalence and trends in use of 1 mg/d or greater and 5 mg/d or greater of biotin among US adults from 1999 to 2016. A biotin dosage of 1 mg/d or greater was chosen because lower dosages (<1 mg/d) are unlikely to interfere with laboratory tests; a dosage of 5 mg/d or greater was studied because biotin supplements for hair and nail growth often contain 5 mg/d or more.

Repeated cross-sectional surveys from the nationally representative National Health and Nutrition Examination Survey (NHANES) were used to assess trends in self-reported biotin supplement use of 1 mg/d or greater and 5 mg/d or greater from 1999 to 2016 (9 survey cycles). In each cycle, NHANES sampled noninstitutionalized US residents through a complex, stratified, multistage probability sampling design with certain populations overrepresented (overall response, 74%).² Participants provided informed consent.² Because the data are publicly available and anonymized, the University of Minnesota considered the study exempt from ethics review.

Daily supplement intake during the past 30 days was queried via in-person interviews, and participants were asked to show supplement bottles to aid in reporting.² Mean total daily biotin supplement intake was calculated, including biotin in multivitamin/multimineral formulations. For the present analysis, we excluded participants who were younger than 20 years, were pregnant, or had inadequate supplement information.

Statistical analysis was performed using Stata version 14.1 (StataCorp). The prevalences of biotin supplement use of 1 mg/d or greater and 5 mg/d or greater were calculated overall and by subgroups (ie, sex, race/ethnicity, and age category). Prevalence estimates and 95% CIs were weighted to be nationally representative and are reported as percentages. Linear and quadratic P values for trends were calculated across all 9 survey cycles by modeling survey cycle as a continuous variable. A 2-sided P < .05 was used as the threshold for statistical significance.

The number of participants in each survey cycle ranged from 4580 to 6145 (Table). The overall self-reported prevalence for 1 mg/d or greater biotin use increased from 0.1% (95% CI, 0.0%-0.5%) in 1999-2000 to 2.8% (95% CI, 1.9%-3.9%) in 2015-2016 (linear P < .001 for trend) (Table). Biotin use of 5 mg/d or greater was not reported before 2007-2008; the overall prevalence for 5 mg/d or greater increased from 0.1% (95% CI, 0%-0.2%) in 2007-2008 to 0.7% (95% CI, 0.5%-1.0%) in 2015-2016 (linear P < .001 for trend). Notable increases in prevalence were reported among women and older adults (≥60 years) for both 1 mg/d or greater and 5 mg/d or greater. In 2015-2016, the prevalences for 1 mg/d or greater and 5 mg/d or greater among women aged 60 years or older were 7.4% (95% CI, 4.6%-11.6%) and 2.3% (95% CI, 1.1%-4.7%), respectively.

Among US adults, the prevalence of self-reported biotin supplement use of 1 mg/d or greater and 5 mg/d or greater increased, particularly among women and older adults. While prevalence of use was still quite low, these findings are concerning in light of the 2017 FDA safety communication that described the potential of biotin interference to cause inaccurate laboratory results, including falsely low troponin results that could lead to missed or delayed myocardial infarction diagnoses.¹ In this context, high-dosage biotin supplement use among older women is particularly worrisome because cardiac events are frequently missed in this population.³ A prior NHANES study, which examined the prevalence of biotin supplement use of greater than 0 mg/d from 1999 to 2012, reported that use was stable in this period. ⁴ The present analysis, which reports increasing trends of biotin supplement use from 1999 to 2016, provides more recent data and investigates biotin intake at thresholds that may interfere with laboratory results (ie, ≥1 and ≥5 mg/d).⁵ Study limitations include self-reported biotin use and poor precision due to small numbers of biotin users in some subgroups.

Corresponding Author: Danni Li, PhD, Department of Laboratory Medicine and Pathology, University of Minnesota, 420 Delaware St SE, MMC 609, Minneapolis, MN 55455 ([email protected]).

Accepted for Publication: April 30, 2020.

Author Contributions: Dr Rooney had full access to all of the data in the study and takes responsibility for the integrity of the data and the accuracy of the data analysis.

Concept and design: Li, Basta, Lutsey.

Acquisition, analysis, or interpretation of data: Li, Rooney, Burmeister, Lutsey.

Drafting of the manuscript: Li.

Critical revision of the manuscript for important intellectual content: All authors.

Statistical analysis: Rooney, Lutsey.

Administrative, technical, or material support: Li, Lutsey.

Supervision: Li.

Conflict of Interest Disclosures: Dr Li reported receipt of honoraria and other remuneration from Abbott Diagnostics and Diasorin. No other disclosures were reported.

Funding/Support: Dr Rooney was support by training grant T32HL007779 from the National Heart, Lung, and Blood Institute.

Role of the Funder/Sponsor: The National Heart, Lung, and Blood Institute had no role in the design and conduct of the study; collection, management, analysis, and interpretation of the data; preparation, review, or approval of the manuscript; or decision to submit the manuscript for publication.

Disclaimer: The findings and conclusions in this report are those of the authors and do not necessarily represent the views of the National Institutes of Health or the US Department of Health and Human Services.

2.Ahluwalia
 N, Dwyer
 J, Terry
 A, Moshfegh
 A, Johnson
 C.  Update on NHANES dietary data: focus on collection, release, analytical considerations, and uses to inform public policy.   Adv Nutr. 2016;7(1):121-134. doi:10.3945/an.115.009258PubMedGoogle ScholarCrossref

What Is a Safe Dosage of Biotin?

Keep your nails, skin and hair healthy by eating a variety of foods containing biotin.

Image Credit: ratmaner/iStock/GettyImages

Biotin is a vitamin that your body needs to stay healthy and is easily obtained from a well-balanced diet. Although biotin deficiency is rare, it can develop if you have an underlying medical condition, are taking certain medications or are pregnant. As a dietary supplement, biotin is claimed to treat many conditions, including hair loss, brittle nails and skin conditions, but taking more than the recommended dosage may not be effective.

Tip

The adequate intakes for biotin are 30 micrograms for adults over 18 years and pregnant women and 35 micrograms for breastfeeding women.

Biotin, also known as vitamin H or B7, is an essential vitamin that helps your body break down fatty acids and metabolize carbohydrates and protein for energy. You can get biotin from the food you eat, and it’s also produced in your intestines. Biotin is vital for the ​health of your bones, skin and nails,​ as well as for keeping your ​liver and nervous system​ functioning properly. During pregnancy, biotin is especially important for ​normal fetal development.​

Since biotin is water soluble, you need to include foods in your daily diet that contain the vitamin. To ensure you get enough biotin, eat a ​variety of foods​ and choose from some of the following good sources of biotin:

• Meat, fish and organ meats, such
  as liver
• Egg yolks
• Cheese and cow’s milk
• Seeds, nuts and legumes
• Certain vegetables such as cauliflower,
  sweet potatoes, spinach, carrots, mushrooms and broccoli
• Whole grains, including rice and
  wheat germ
• Some fruits such as apples,
  bananas and tomatoes

What Causes Biotin Deficiency?

If you’re healthy, it’s easy to get sufficient biotin from your diet when combined with the amount made by your body. However, certain circumstances can create a risk for a deficiency of biotin, including hereditary conditions such as:

• ​Biotinidase deficiency​ — an inherited metabolic disorder that can cause biotin
  deficiency. It restricts the body’s ability to produce enough
  enzymes needed to release biotin from dietary proteins during digestion.
  Biotinidase deficiency usually occurs in infants within the first few months of
  life or in later childhood, causing an impaired immune
  system and susceptibility to bacterial and fungal infections, says the Linus Pauling Institute.

• ​Holocarboxylase synthetase (HCS) deficiency​ — a rare genetic disorder that usually affects newborns. The body is unable to use biotin
  efficiently, resulting in severe symptoms that may end in seizures and coma.

Other ​lifestyle, dietary, medical and physical conditions​ may also contribute to risk of biotin deficiency. Some of these include:

• ​Eating raw egg whites​ — egg whites can bind to biotin in your intestine, keeping it from being absorbed. If you ate two or more uncooked egg whites daily
  for several months, you could develop a biotin deficiency.
• Being ​pregnant,​ which increases your need for biotin. Biotin is important
  for normal embryonic growth, making it a critical nutrient during pregnancy. At
  least one-third of women develop a biotin deficiencies during pregnancy.
• Infant ​consumption of breast milk​ with low amounts of biotin
• Prolonged ​intravenous feeding​ without biotin supplementation
• Inflammatory
  bowel disease or other ​gastrointestinal tract disorders​ that impair biotin
  absorption
• ​smoking cigarettes​
• ​Alcohol​ dependence or use of intravenous drugs
• ​Anti-seizure medications​ for epilepsy
• Suffering certain kinds of ​liver disease​,
  such as cirrhosis
• Receiving ​kidney dialysis​
• Being severely or chronically ​malnourished​
• Using ​antibiotics​
• Being ​diabetic​

Symptoms of Biotin Deficiency

Although rare, a biotin deficiency is often characterized by “biotin-deficient facies” with a ​facial rash​ around the eyes, nose, mouth and anal area and unusual facial fat distribution. Some other symptoms of a deficiency in biotin that can have adverse health effects, include:

• ​Thinning hair​ or loss of body hair
• ​Skin infections​, including eczema
• ​Brittle, splitting nails​
• ​Neurologic symptoms​ such as depression, lethargy, hallucinations, numbness and tingling of the
  extremities
• ​Lack of coordination and seizures​
• ​In infants​ ​— weak muscle tone​, sluggishness and ​delayed development​

What’s a Safe Biotin Dosage?

Although there’s no recommended dietary allowance (RDA) established for biotin, the National Institutes of Health has listed the ​daily adequate intake​ (AI) for biotin daily requirements, dependent on your age:

• Infants, birth to 6 months — ​5 micrograms​
• Infants, 7 to 12 months — ​6 micrograms​
• Children, 1 to 3 years of age — ​8 micrograms​
• Children, 4 to 8 years of age — ​12 micrograms​
• Teens, 14 to 18 years of age — ​25 micrograms​
• Adults, 19 years and older — ​30 micrograms​
• Breastfeeding women — ​35 micrograms​

​Read more​: Biotin & Breast-feeding

Prescribed high therapeutic doses of biotin are often administered in amounts that exceed the recommended intake. For example, to treat ​biotinidase deficiency​, oral supplementation with ​5 to 10 milligrams​ of biotin daily is often prescribed.

Treatment for ​holocarboxylase synthetase (HCS) deficiency​ often requires pharmacologic doses of biotin, which can be ​10 to 80 milligrams​. To ​correct a biotin deficiency​ in adults and infants, the dosage might be up to ​10 milligrams.​

​Read more:​ Can You Take Biotin While Pregnant?

Over-the-Counter Supplements

If you have a biotin deficiency or are pregnant or breastfeeding, supplements may be beneficial and are available in many forms. Some multivitamin and multimineral supplements, as well as some B-complex supplements contain biotin. Oral supplements containing biotin come in tablet, capsule, liquid and powder form. Standard preparations are available in dosages of ​250, 300, 500​ and ​1,000​ (extended release) ​micrograms​.

Be sure to consult with your doctor before taking biotin supplements as they can interfere with some lab tests and give ​false readings,​ such as with thyroid hormones. Otherwise, there’s ​very little risk​ associated with taking biotin supplements because they’re not associated with toxicity or overdose.

For ​skin health​, MedlinePlus says that biotin, used in a product containing ​0.0001 to 0.6 percent biotin​, is likely safe. ​Topical applications​ in liquid and shampoo forms, to prevent hair loss, contain dosages ranging from ​0.002 milliliter​ per 1 milliliter to ​.06 milliliters​ per 100 milliliters.

Some of the ​alternate names​ for biotin that may appear on supplement labels are:

• Biotina
• Biotine
• Biotine-D
• Coenzyme R
• D-Biotin
• Vitamin B7
• Vitamin H
• W Factor

​Read more​: Signs of Too Much Biotin in Your System

Biotin is often promoted to help with ​hair loss​ or to improve the health of your hair, ​skin and nails. ​ But evidence from most scientific research does ​not​ support biotin as effective for treating hair loss or nail and skin conditions, except in people born with deficiencies or who have certain medical conditions. One example reported from NIH says that high doses of biotin may improve a rare hair disorder in children or skin rashes in infants deficient in biotin.

A study, published in Skin Appendage Disorders in 2017, found clinical improvement from biotin supplements in patients with an ​underlying medical condition​ causing poor hair or nail growth. Administering a biotin dosage of ​2,500 or 3,000 micrograms​ per day improved nail strength and hardness. Researchers noted that individuals who had a ​biotin deficiency​ caused by genetic factors or diseases, such as brittle nail syndrome, may experience some positive results from biotin. However, the conclusion did not confirm that high-dose biotin supplements provide benefits to healthy individuals.

Taking high-dose biotin supplements may interfere with many different blood tests, causing false results. This may lead to missed or incorrect diagnoses. The low biotin dosage in most multivitamins are not likely to interfere with blood tests, but consult with your doctor to be sure.

Before taking biotin, talk to your health care provider, because many drugs may interact with biotin, including prescription and over-the-counter medicines, vitamins and herbal products. Taking biotin and pantothenic acid (vitamin B5) together or alpha-lipoic acid and biotin together can cause a reduction of your body’s absorption ability.

Certain prescription medicines can lower your blood level of biotin, and may require an adjustment to your dosage. If you take any medications that are changed by the liver, biotin may lessen their effectiveness, according to MedlinePlus.

Vitamin B7 | What is Biotin?

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What Is Vitamin B7?

Vitamin B7, more commonly known as biotin, is a water-soluble nutrient that is part of the B vitamin family. B vitamins help support adrenal function, help calm and maintain a healthy nervous system, and are necessary for key metabolic processes. Biotin is essential for the metabolism of carbohydrate and fat.

Why Is Vitamin B7 Necessary?

Biotin has vital metabolic functions. Without biotin as a co-factor, many enzymes do not work properly, and serious complications can occur, including varied diseases of the skin, intestinal tract, and nervous system. Biotin can help address high blood glucose levels in people with type 2 diabetes, and may be helpful in maintaining healthy hair and nails, decreasing insulin resistance and improving glucose tolerance, and possibly preventing birth defects. It plays a role in energy metabolism, and has been used to treat alopecia, cancer, Crohn’s disease, hair loss, Parkinson’s disease, peripheral neuropathy, Rett syndrome, seborrheic dermatitis, and vaginal candidiasis.

What Are The Signs Of A Vitamin B7 Deficiency?

Biotin deficiency is rare. Daily requirements are relatively small, food sources of biotin are abundant, and the body efficiently recycles much of the biotin it has already used. However, long-term use of certain anti-seizure medications, prolonged oral antibiotic use, intestinal malabsorption, intravenous feeding, and eating raw egg whites on a regular basis can lead to biotin deficiency. Symptoms of biotin deficiency include seborrheic dermatitis, dry skin, brittle hair/hair loss, fatigue, intestinal tract issues, muscle pains, and nervous system issues.

How Much Vitamin B7 Does An Adult Need?

The U.S. Food and Nutrition Board of the National Academy of Science’s Institute of Medicine recommends a daily adequate intake (AI) of 30 mcg in adults 19 years and older. The recommended daily AI for pregnant women is 30 mcg, and 35 mcg for breastfeeding women. Dr. Weil recommends 50 mcg, as part of a B-complex that contains a full spectrum of B vitamins, including thiamin, B12, riboflavin and niacin.

How Much Does A Child Need?

The U.S. Food and Nutrition Board of the National Academy of Science’s Institute of Medicine recommends a daily AI of 5 mcg daily for infants ages 0-6 months; 6 mcg daily for infants ages 7-12 months; 8 mcg daily for children 1-3 years of age; 12 mcg daily for children ages 4-8 years; 20 mcg daily for children 9-13 years; and 25 mcg for adolescents. Dr. Weil recommends 40 mcg as part of a daily children’s multivitamin, but you should always consult with your pediatrician before beginning any supplements.

How Do You Get Enough Vitamin B7 From Foods?

Most healthy individuals who are not pregnant get adequate amounts of biotin through the diet. Foods rich in biotin include organ meats, barley, brewer’s yeast, fortified cereals, corn, egg yolks, milk, royal jelly, soy, and wheat bran. Avocado, bread, broccoli, cauliflower, cheeses, chicken, fish, legumes, mushrooms, nuts, pork, potatoes, and spinach also provide biotin. Find more information about B vitamin foods from our infographic.

Are There Any Risks Associated With Too Much Vitamin B7?

No toxicity has been reported with biotin intake.

Are There Any Other Special Considerations?

Vitamin B7 levels may be affected when taking anti-seizure medications; broad-spectrum oral antibiotics can disrupt the normal intestinal bacteria which make biotin; Isotretinoin (Accutane) may reduce the activity of biotinidase, an enzyme that processes biotin. High doses of pantothenic acid can also lower levels of biotin in the body.

Vitamin H (biotin) – its properties of benefit, the required daily dosage

Vitamin H (biotin, vitamin B7) is a water-soluble vitamin, it is quite resistant to heat treatment and is not subject to oxidation processes, but it is destroyed by prolonged boiling and due to exposure to light. Biotin in 1931 was isolated by the scientist P. Gyordem from egg yolk. In the course of the experiments, it was observed that the consumption of boiled egg yolk restored the skin and hair of the animals. Therefore, the name was given to him “N” – from the German haut, which means “skin”.

The body needs a scanty amount of biotin, therefore it is also called a microvitamin.

The action of biotin

The action of vitamin H extends to the body’s metabolism and the process of transferring carbon dioxide into the blood. It also acts on enzymes and promotes insulin in the process of glucogenesis – the synthesis of amino acids into glucose, leveling blood sugar levels.

Fact: Women need to consume more biotin than men, because the supply of glucose in their bodies is less and quickly consumed.And this, in turn, can cause irritability and depressive states.

Biotin is an aid for the work of B vitamins: it promotes a chemical reaction with purines, which are carriers of hereditary information and is important for the formation of hemoglobin.

Biotin is an important trace element for hair, because by controlling the metabolism of fats, it influences their content in the skin, improving the structure and giving beauty to the hair. Helps to avoid early gray hair and to some extent is able to restore hair loss.Unfortunately for men, baldness caused by hormonal changes cannot be stopped by biotin.

The sulfur content of the biotin formula makes it an ideal vitamin for skin, nails and hair.

Vitamin H may have a positive effect on the healing process of seborrheic dermatitis in young children. For adults, the approach to treatment should be comprehensive with all B vitamins and zinc.

Daily allowance

The daily requirement of vitamin B12 is recommended in the following doses:

• adults, depending on gender, require 150-300 mcg;
• Pregnant women should increase their vitamin intake by about 20-40%.
• Children, depending on gender and age, need 50-150 mcg.

Intake of alcohol and antibiotics has a rather negative effect on the absorption of biotin.

It should also be borne in mind that vitamin B12 becomes active only when interacting with magnesium, so you should take care of their joint intake.

Lack of vitamin H

Lack of vitamin H directly depends on the consumption of fatty foods, foods after heat treatment, alcohol and antibiotics.

The sphere of activity of biotin is mainly physiological processes, therefore the deficiency is manifested “there”.First of all, fatigue, depression, drowsiness and apathy, muscle pain, and insomnia are observed. Hair loss, dandruff become more active, the skin becomes pale and inflamed, a constant feeling of nausea. Subsequently, there may be problems with the level of sugar in the blood, and accordingly there will be a “glucose” starvation of brain cells, which in turn initiates an unstable state of the nervous system, irritability and tantrums.

Although biotin is required by the body in micro doses and it is also synthesized by the beneficial microflora of our intestines, its deficiency can still occur. This is thanks to the modern, disordered way of life. Besides, who can boast of a good condition of the intestinal microflora?

So, it turns out that all our indulgences in the form of an extra cake, fried potatoes for the night (and during the day too), chips and carbonated sugary drinks will certainly affect the appearance and pretty soon. A month of this lifestyle will be enough for our intestinal microflora to “die” and then there will be problems with the skin, its premature aging, hair will begin to fall out.And adding to this alcohol, nicotine, such careless handling of antibiotics (they prefer to treat everything and everyone), then pathogenic organisms will populate the intestines. Biotin will cease to enter the bloodstream, sending the very toxins and decay products there, causing more and more serious complications.

Pathogenic processes begin at the biochemical level – digestion suffers, diarrhea, constant bad breath, weight increases due to metabolic disorders and the accumulation of fats. Naturally, to solve the problem (especially by women), the simplest method is chosen – a diet, thereby depriving the body of obtaining vitamin H from food of animal origin.

So a small trace element can play a bad joke with our body if we take it so lightly.

By the way, fruits practically do not contain biotin, and the substance contained in egg white deactivates the effect of biotin. Therefore, athletes who follow a protein diet (drinking raw eggs in the morning) should carefully consider the recommendation to increase their intake of vitamin H. When heated, this avidin decomposes and cannot be harmful.

Biotin overdose was not observed even with a dose increase of 100 times, even for newborns and pregnant women.

Side effects can occur only with individual intolerance: skin rash, urticaria, shortness of breath.

Sources of vitamin H (biotin)

Sources of biotin are many products of plant and animal origin. In fruits and vegetables, it is in free form, and in animal products it is associated with proteins. But the main role of these products and the correct diet is to create a beneficial microflora in the intestines, which can synthesize the much-needed vitamin H.

Plant sources of vitamin H: tomatoes, soy, nuts, peas, cabbage, mushrooms, yeast, onions, apples, bananas, melons, oranges, etc.

Biotin-rich animal food: liver, heart, meat products, dairy products , eggs, fish, especially seafood.

Indications for the appointment

Indications for the use of biotin:

• Newborn children who have not yet “acquired” a useful microflora. It is worth observing the appearance (hair loss, skin inflammation) and preventing the lack of biotin, which can even cause sudden death in babies.
• Problems with low blood sugar and an imbalance in the nervous system.
• Diseases of nails (fragility, stratification) and hair (thinning, loss, weak structure, early gray hair, fat imbalance).
• Skin diseases – dermatitis, dandruff.
• Mental and emotional disorders, muscle weakness, apathy.
• Forced long-term use of antibiotics and anticonvulsants during hemodialysis.
• The need for parenteral nutrition.

Daily allowance

Required daily allowance: 10-50 μg

Foods containing vitamin h (biotin)

• Beef liver

• Pork liver

• Egg yolk

• Dry egg yolk
• Pressed yeast

Vitamin B7 (Biotin, vitamin H, coenzyme R) – effects on the body, benefits and harms, description

General characteristics of vitamin B7 (Biotin, vitamin H, coesime R)

In 1901Wilders (E. Wildiers) established a substance necessary for the growth of yeast and proposed to call it “bios” (from the Greek word for “life”). In a crystalline form, this substance was isolated for the first time in 1935 by F. Kogl from egg yolk and proposed to call it “biotin”.

Biotin (vitamin B7, vitamin H, coenzyme R) is a water-soluble vitamin. It is of great importance for the processes of skin metabolism (calorizer). It is assumed that biotin, being one of the most powerful catalytic vitamins, has a regulatory effect on the nervous system.

Physical and chemical properties of vitamin B7

Vitamin B7 is a water-soluble element of group B. It is a part of enzymes that regulate protein and fat metabolism, has a high activity. Participates in the synthesis of glucokinase. It is a coenzyme of various enzymes, including transcarboxylases. With the participation of biotin, reactions of activation and transfer of CO ₂ proceed.

Food sources of vitamin B7

The richest in biotin are yeast, tomatoes, spinach, soy, egg yolk, mushrooms, nuts, buckwheat and oatmeal, potatoes, carrots, cauliflower, strawberries and sea buckthorn, cream, sour cream, cottage cheese.Biotin in a living organism is concentrated in the liver and kidneys.

Daily requirement for vitamin B7

The daily requirement of an average adult for biotin is 30-100 mcg.

For details see table:

Gender / Age	Daily requirement, μg
Children 0-6 months	5
Children 7-12 months	6
Children 1-3 years old	8
Children 4-8 years old	12
Adolescents 9-13 years old	20
Adolescents 14-18 years old	25
Adults from 19 years old	30
Pregnant and lactating women	50

Useful properties of vitamin B7

Biotin promotes cell growth, the production of fatty acids is involved in the metabolism of fats, proteins and carbohydrates, in the utilization of other B-complex vitamins.This vitamin is essential for healthy skin and hair. Biotin contributes to the health of sweat glands, nerve tissues and bone marrow. In addition, it helps relieve muscle pain.

Vitamin H also has insulin-like activity. Research has found nine enzyme systems in the body that require biotin to function. Just like vitamin K, biotin produces beneficial intestinal microflora, but the question of the amount of vitamin we get from this source remains controversial.

Taking into account the beneficial properties of the vitamin, it is possible to identify groups of people who most need to replenish it:

• Pregnant women;
• Infants;
• Patients with diabetes mellitus;
• Patients with epilepsy;
• People suffering from mycoses;
• Patients with dysbiosis caused by taking antibiotics.

Harmful properties of vitamin B7

There were no negative consequences when taking vitamin B7, only with individual intolerance (calorizator).In this case, an allergic reaction may develop, manifested in the form of a rash, urticaria.

Assimilation of vitamin B7

Biotin is synthesized by symbiotic bacteria in the intestine, it is also well absorbed from food.

Raw egg white contains a substance called avidin – biotin anti-vitamin. This substance binds biotin and prevents its absorption into the blood. When heated, denaturation (irreversible structural breakdown) of avidin in the egg white occurs, and therefore the cooked eggs do not interfere with the absorption of biotin.

Alcohol impairs the ability to absorb biotin, and therefore chronic alcohol abuse can lead to biotin deficiency.

Oil fats that have been cooked or exposed to air for a long time slow down the absorption of biotin.

Antibiotics, drugs containing sulfur and saccharin also affect the absorption of biotin.

Vitamin B7 deficiency in the body

Biotin deficiency manifests itself in a decrease in blood pressure, a decrease in muscle and vascular tone, inhibition of development and growth, as well as the development of certain mental illnesses.Lack of vitamin B7 can cause metabolic disorders.

With a lack of biotin observed:

• skin lesions;
• pale smooth tongue;
• drowsiness;
• depression;
• muscle soreness and weakness;

90,025 hypotension;

• high levels of cholesterol and blood sugar;
• anemia;

90,025 loss of appetite and nausea;

• Deterioration of hair condition, growth retardation.

Excess vitamin B7 in the body

An overdose of vitamin B7 is a very rare occurrence, since its excess is excreted from the body naturally (calorizer).In rare cases, when taken in large quantities, biotin can increase the frequency of urination and lead to increased sweating. Its excess has a beneficial effect on the growth and strengthening of hair and nails.

Interaction of vitamin B7 (Biotin, vitamin H, coenzyme R) with other substances

Vitamin B7 perfectly integrates with vitamins B5 and B12, B9 and magnesium when taken in moderate doses.

The use of saccharin (E954 sugar substitute), antibiotics and some medicines leads to disruption of the intestines, and as a result, to poor absorption of biotin.

The absorption of biotin is slowed down by the consumption of fats that have been heat treated or exposed to air for a long time.

Preservatives of the E221-E228 group contain sulfur compounds that contribute to the destruction of biotin.

For more information about vitamin B7, see the video clip “Organic chemistry. Vitamin B7-H “

Author: Marina L. (specially for Calorizator.ru)
Copying of this article in whole or in part is prohibited.

Biotin (Vitamin B7) – description of the ingredient, instructions for use, indications and contraindications

Description of biotin

Biotin is a water-soluble vitamin B₇. Sometimes it is called coenzyme R or vitamin H. The compound is involved in the processes of gluconeogenesis and metabolism, it is necessary for the full functioning of the nervous and cardiovascular systems, the gastrointestinal tract.

Attention! Partially biotin is synthesized by the intestinal microflora.But this amount of vitamin is not enough to cover the body’s need for it. Therefore, each person must take care of its intake from the outside: with food or supplements.

Physical and chemical properties

Biotin is readily soluble in water and alcohols. Bad – in fats and ethers. It does not degrade under UV rays, but it is not stable in contact with caustic alkalis.

Effects on the body and norms

Vitamin H is essential for the proper course of energy metabolism.It regulates the level of glucose in the blood, protects against the destruction of brain cells, participates in cell division, supports the normal functioning of the adrenal glands, thyroid gland, and the cardiovascular system. All this is enough to realize its importance for health. However, this is only a small part of its functions.

Vitamin B₇ regulates the course of all reactions in the body, controls the level of enzymes. It is used to improve the effectiveness of the treatment of psoriasis, baldness, depression, eczema, diabetes mellitus, exhaustion, neuropsychiatric disorders.

The need for biotin is calculated individually for each person, based on the amount of calories consumed by him: for 1000 kcal, 100 μg of vitamin is required. On average, it is 300 mcg for men and 250 mcg for women. But here it is important to take into account that most of the compound, provided that the gastrointestinal tract is fully functional, is synthesized in the body. That is, those who do not have health problems need to receive additionally only ⅕ part of the vitamin from the daily requirement.

Biotin deficiency

Biotin is synthesized by the microflora in the intestines and absorbed completely, since it does not come into contact with hydrochloric acid in the stomach.From this it follows that a vitamin deficiency in the body may arise due to an imbalance of microflora. Other reasons for violations include:

• antibiotic intake;
• alcohol abuse;

90,025 taking oral contraceptives;

• strict diet and, as a result, dramatic weight loss;
• biotinidase deficiency, in which the efficiency of B₇ absorption decreases;
• poor diet – biotin is excreted in the urine and is not stored for a rainy day.

With a vitamin deficiency, dermatitis and convulsions are observed, the complexion of the face worsens, hair fragility increases, the level of sugar in the blood rises, chronic fatigue occurs, digestion is disturbed, and mood swings occur. A person may become depressed. Sometimes memory suffers, anemia develops, and early gray hair appears.

An excess of biotin

An excess of biotin in the body is rare as it is excreted in the urine.But an individual reaction to an active substance is possible.

Attention! Long-term use of high doses of coenzyme is fraught with the development of an allergic reaction, increased urination, increased sweating. In this case, you need to immediately interrupt the intake of biotin, start drinking more and take an enterosorbent, for example, activated carbon.

Assessment of the body’s supply

To determine the level of biotin supply to the body, a comparative analysis of its excretion in the urine is carried out.Normally, the amount of excreted vitamin is close to 30-50 mcg.

Food Sources

Biotin is found in foods of both plant and animal origin. These include:

• pork and beef liver;

90,025 beans and soybeans;

90,025 almonds;

90,025 rice bran;

90,025 whole grains;

90,025 egg yolks;

90,025 sardines;

• cauliflower;

90,025 mushrooms.

Attention! The best source of vitamin B₇ is fermented milk products enriched with bifidus supplements. They contain not only biotin, but also the microorganisms necessary to maintain a healthy microflora, on which its natural synthesis depends.

Preventive and curative use

The daily norm of biotin for adults is 20–30 mcg. In some diseases, it can reach 50 mcg. Until the age of 18, it is enough to take 5-12 mcg of the compound.

For prophylaxis, you can take 1 or 2 tablets of a biotin preparation with a dosage of the active substance equal to 5 μg. If you have problems with hair and nails, you can increase the dose to 2.5 mg of the vitamin per day. And with malabsorption – up to 10 mg. The therapeutic dosage of biotin should be determined by a physician. Take it in the process or before meals, with plenty of water.

90,000 Biotin (vitamin H, B7), namely – what is it?

The benefits of vitamins for the human body can hardly be overestimated.They participate in all life processes and ensure growth and development at all age stages. This article will focus on biotin.

Vitamin H, also called biotin or vitamin B7, belongs to the group of B vitamins and is an essential trace element for the normal functioning of the human body. Unlike other vitamins, the body’s need for B7 is relatively small. Nevertheless, some processes in the human body cannot do without biotin.Its main functions are to improve the absorption of carbohydrates and regulate the production of insulin. A sufficient intake of biotin in the body helps to strengthen physical and mental strength, increase vigor and energy, preserve health and youth.

Vitamin H is a transparent crystal, perfectly soluble in alkali, almost insoluble in water. It does not tolerate thermal effects, it is destroyed by boiling. A sufficient amount of biotin is produced by the human intestinal microflora .But for this it is necessary that the intestines be clean of pathogenic microorganisms and decay products, which is virtually impossible in today’s ecology. Therefore, at present, the bulk of vitamin B7 enters the body along with food.

Discovery of biotin

The world learned about biotin only in 1901. Then the scientist Wilderson described this substance in his works. He talked about the fact that it helps the development of yeast bacteria, and called it “bios”, which is from the Greek.means life. Further studies of vitamin B7 were continued by the biologist Beteman in 1916, and laboratory rats helped him in this. The animals were fed raw eggs to provide them with proteins. However, soon, due to such a diet, the rodents began to deteriorate the skin, crawl out wool and deform muscle tissue. The symptoms disappeared as soon as the raw eggs were replaced by boiled yolks. Several years passed before scientists managed to isolate vitamin H from chicken yolks, which became a medicine for rats.It turned out that raw eggs contain a large amount of biotin, but the glycoprotein avidin prevents it from being absorbed normally. But in boiled eggs, this protein substance is absent. But in a free crystalline form, he was able to isolate it from the yolk of a chicken egg with Keglem in 1935. And then this substance was called biotin. In translation it means “necessary for life.”

Cosmetologists call biotin “the source of beauty”. Its molecular structure contains sulfur, which is essential for maintaining the healthy appearance of skin, hair and nails.With enough vitamin B7 in the body, the sebaceous glands work normally, the skin does not become inflamed, does not shine from excess fat, the hair does not fall out, does not quickly turn greasy, the nails remain strong, do not exfoliate.

Combining with the hormone insulin, vitamin H participates in the breakdown of glucose, which is very important for the normalization of blood sugar levels. Therefore, the use of biotin is recommended for people with diabetes. According to medical statistics, almost all patients who regularly take vitamin B7 supplements show positive changes in glucose metabolism.Also, biotin is a participant in the synthesis of hemoglobin, so that the process of hematopoiesis cannot do without it. This vitamin is part of the enzymes that form nucleic acids, muscle tissue and internal organs, promotes cell division and various biochemical reactions. Without vitamin H, carbon dioxide does not leave the body, therefore, respiratory function is impossible. In short, biotin is involved in almost all metabolic processes. Therefore, its deficiency in the body is very noticeable.

Like all B vitamins, biotin is extremely important for the nervous system. It is he who supplies the nerve cells with the main nutrient – glucose. Therefore, with a decrease in the concentration of sugar in the blood, the psyche suffers: irascibility, nervousness, lethargy, sleep disturbances are observed, tantrums become more frequent. It is also possible to note the property of vitamin H to break down proteins and lipids, destroy and remove excess fat accumulations from the body, which is very important for obese people.

What is the daily intake of vitamin H?

The daily intake of biotin is not exactly established, it depends on the age and physical condition of the person.A healthy adult needs to receive daily with food from 30 to 50 mcg of vitamin. Usually food products completely cover this amount, and even exceed it. But pregnant women and nursing mothers require much more substance: from 100 to 120 mcg per day. Also, the need for vitamin H is increased in athletes and people taking antibiotics and hormonal contraceptives. The fact is that these medications disrupt the work of the intestinal sections, where biotin is produced by bacteria.In such cases, additional intake of the vitamin in pharmaceutical form is necessary.

It should also be noted that in the female body, vitamin H is synthesized in smaller amounts , so the female half needs it more.

What foods contain vitamin H?

Biotin is a fairly common vitamin; it is found in many foods. It can be found in greatest quantities in animal products: pork, beef and chicken, liver and kidneys, milk and its derivatives, sea fish and canned fish.But the leader in vitamin H content is egg yolk.

To quickly increase the level of this vitamin in the body, it is recommended to consume more of the following foods:

• dairy products of sufficient fat content;

90,025 nuts of all kinds;

90,025 boiled eggs;

90,025 legumes, soybeans, brown rice;

• culinary yeast;

90,025 liver and heart;

• sea fish and caviar;
• cauliflower;
• greens, especially spinach, onions;

90,025 most fruits and berries.

Animal products are a good source of vitamin B7, but the problem is that the trace element is in a state associated with proteins, which means that it is poorly absorbed by the body. In addition, avidin in animal protein almost completely destroys biotin. Therefore, it is so dangerous to sit on a protein diet for a long time: it can completely destroy the intestinal microflora. This is especially true for heavyweight athletes. In order for the gut bacteria to produce enough vitamin H for it to be absorbed normally from food, you need to eat a balanced diet and regularly consume fresh vegetables and fruits.It is in plant products that biotin is in a free form that is not bound to proteins, which means it is optimal for intestinal absorption.

For biotin to be absorbed normally , magnesium is needed. Therefore, it is advisable to use these two substances in combination. Also, vitamin H combines very well with vitamins B12 and B9: it helps these microelements to have their effect on the body.

Important point: vitamin B5 blocks the action of biotin, so they cannot be taken at the same time.

How is vitamin H deficiency manifested in the body?

Biotin deficiency is extremely rare in healthy, nutritious and healthy people. Usually this problem overtakes alcoholics and heavy smokers. Also, a lack of vitamin H can manifest itself in people who are forced to use antibiotics and anticonvulsants.

Biotin deficiency affects, first of all, the appearance and mental state. With this pathology, the following symptoms are observed:

• inflammation of the skin and mucous membranes, dermatitis;
• baldness;
• deformation of the nail plates;
• decrease in the level of hemoglobin in the blood, the occurrence of anemia;
• loss of sensitivity of the papillae of the tongue;
• lack of appetite, urge to vomit;
• increase in blood glucose levels;
• the appearance of muscle pain;
• blanching of the skin;
• the occurrence of depression, nervousness, mental disorders;
• Staying in a state of constant drowsiness, lethargy, chronic fatigue;
• a sharp decrease in body weight;
• sleep disturbance.

It is very difficult to determine exactly what the problem is precisely in the lack of biotin, because such conditions can be “disguised” as other diseases.

Can an excess of vitamin H occur?

An excess of biotin never occurs , even when consumed in large quantities with food or medicines. There are no side effects. In rare cases, an allergic reaction may occur, accompanied by a skin rash and shortness of breath.But it does not bear serious consequences and passes quickly.

When is vitamin H needed?

• After treatment with antibacterial drugs that disrupt the normal intestinal microflora.
• For problems with blood sugar levels.
• For increased oily skin and hair.
• Hair loss, thinning and delayed nail growth.
• Decreased appetite, apathy, increased fatigue and sleep problems.
• Alcohol abuse, which interferes with the production and absorption of the vitamin.

Now you know what vitamin B7 (biotin) is.

Vitamin H

Discovery history

Biotin was discovered in 1901 by Wilders, who established a substance for the growth of yeast and called it “bios”, which is from Greek. means life.

Further studies of biotin were continued by biotin biotin in 1916. He fed laboratory rats with raw egg white as the main source of protein, and eventually noticed that the animals were losing hair, skin lesions and muscle dysfunctions.Then he replaced the fresh protein with boiled one, which avoided the onset of the above symptoms.

The fact is that raw eggs are rich in proteins, minerals and vitamins, but they contain a specific protein – avidin, which binds biotin and prevents its absorption in the intestines. If you eat not raw, but boiled eggs, then there is no shortage of biotin, since as a result of thermal denaturation, avidin loses its ability to bind biotin.

In crystalline form, this substance was first isolated by F.Kögl in 1935 from egg yolk and named it “biotin”.

Industrial production began in 1949 thanks to a method developed by Sternbach and Goldberg. They used fumaric acid as starting material, resulting in pure D-biotin corresponding to the naturally occurring compound.

Vitamin H received the name “biotin” from the name of the hypothetical vital factor “bios”, which ensures the growth and reproduction of yeast. Later it turned out that “bios” is a mixture of different vitamins and vitamin-like substances, which were given individual names.And vitamin H “inherited” the historical name of the whole mixture. Biotin is known as vitamin B7, H and coenzyme R. It exists in 8 different forms, but only one of them – D-biotin – is completely biologically active and is found in natural compounds.

What does biotin do?

Biotin is required for 9 enzyme systems to function.

It is involved in the metabolism of carbohydrates, proteins, fats, and is highly active. This vitamin is essential for the immune system, skin (reduces the severity of eczema and dermatitis), and the nervous system.

With the help of biotin, the body receives energy from proteins, fats and carbohydrates. Biotin is needed for the normal functioning of the stomach and intestines, it has a lipotropic effect (it can reduce the accumulation of fat in the liver) and is a growth factor.

Biotin contains sulfur, which is important for the health of skin, nails and hair, which is why it was called the “beauty vitamin”.

It is a vitamin for skin and hair, it prevents hair loss and graying.

According to recent data, biotin plays an important role in carbohydrate metabolism, interacting with the pancreatic hormone insulin.In addition, biotin is involved in the production of so-called glucokinase, a substance that “triggers” glucose metabolism. Glucokinase is produced in the liver, where biotin is stored. This is especially important for diabetics, who have low levels of glucokinase in the liver.

Has insulin-like activity – lowers blood sugar levels. Thanks to biotin supplementation (16 mg per day), doctors are able to significantly improve glucose metabolism in diabetic patients and stabilize blood sugar.

Biotin plays a significant role in the synthesis of glycogen accumulated in the liver and muscles of carbohydrates, as well as in the assimilation of these reserves and in the so-called gluconeogenesis, during which 16 out of 22 amino acids are converted into glucose. This process is critical to maintaining stable blood sugar levels. Therefore, it is necessary to ensure sufficient replenishment of biotin stores.

This vitamin has other tasks as well.

It aids in protein absorption and in metabolism is an important ally of other B vitamins such as folic acid, pantothenic acid and vitamin B12.

Where can you find biotin?

Most biotin is found in beef liver, egg yolk, milk, nuts, and fruits.

How much biotin do you need?

The daily human need for biotin is 30-50 mcg. Biotin deficiency is rare.

Lack and excess of biotin

Biotin deficiency is quite rare. The causes of this vitamin deficiency can be as follows: anacid gastritis, bowel disease, suppression of intestinal microflora, most often associated with the intake of antibiotics and sulfa drugs, estrogen hormones; the use of products containing sulfur compounds as preservatives (E221 – E228) (sulfur dioxide formed when such products are heated, as well as when they come into contact with air).

The main signs of biotin deficiency: first, the skin begins to peel off, then dermatitis develops on the arms, legs, cheeks.

If the content is excessive, biotin has no toxic effect.

Biotin is contained in the following dietary supplements:

Biotin | Tervisliku toitumise informatsioon

The name “biotin” comes from the Greek word “bios”, ie “life”. Biotin is one of the most important vitamins for growth, incl.hours to ensure the growth and renewal of cells. Biotin is a water-soluble compound that was previously also called vitamin H. It belongs to the B vitamins (vitamin B ₇ ). Biotin is important for the life of all known organisms, plants and microorganisms synthesize it, but in animals, incl. in humans, biotin synthesis is insufficient. In foods, biotin is found in free form or in protein bound form.

Biotin is needed:

• for the synthesis of fatty acids and glucose, as well as for the metabolism of some amino acids,
• for the metabolism of proteins, folic acid, pantothenic acid and vitamin B ₁₂ .

There are no data on recommended doses of biotin, but an approximate requirement of 30 mcg per day is required. The best sources of biotin are liver, nuts, almonds, yeast, kale, Kama flour, oatmeal and other grains, and mushrooms. Biotin is found in small amounts in many foods. Many foods have not been tested for biotin at all, so databases list them as 0, even though biotin is actually there.Small amounts of biotin are also produced by the intestinal microflora. The first signs of a biotin deficiency are lack of appetite, muscle pain, dry skin, and insomnia. If the deficit is acute, seborrhea occurs, i.e. excess secretion of the sebaceous glands due to lipid metabolism disorders.

Manifestations of biotin deficiency usually occur only when:

• we are talking about intravenous feeding without biotin supplements,
• the diet consists of large amounts of raw egg white – the protein contains avidin, which binds to biotin and prevents its absorption by the body ( the effect disappears after heat treatment),
• too many antibiotics are taken,
• too much alcohol is used.

Biotin (vitamin B7, H, coenzyme R) – properties and characteristics!

Biotin (Vitamin B7)

Biotin (vitamin B7, H, coenzyme R) is a water-soluble B element that plays an important biological role in the human body.
It is directly involved in the metabolism of fats and proteins, and also promotes the production of glucokinase – an enzyme that regulates carbohydrate metabolism.

Biotin is thought to be an excellent catalyst and has a beneficial effect on the functioning of the nervous system.In the body, this compound is synthesized by the intestinal microflora.
Vitamin B7 properties and health benefits
Regular consumption of foods containing coenzyme R has tremendous health benefits. It controls blood glucose levels, which is extremely important for people with diabetes, and also reduces the risk of developing cardiovascular diseases.
Another important task of this beneficial element is to maintain the health and beauty of hair, skin and nails.It is often called the vitamin of beauty, since it is he who helps to maintain youth for many years. Many people use biotin for hair because it has been proven to be effective against hair loss, hair loss and stunted hair growth.

Biotin regulates the activity of sweat and sebaceous glands and is a reliable assistant in the fight against various dermatological problems such as acne, dandruff, seborrhea and others.

In addition to all this, this substance performs a number of other important functions:

• Eases muscle pain;
• Supports immunity;
• Eliminates the feeling of fatigue;
• Strengthens the nail plate;
• Takes part in the process of blood clotting;
• Promotes the normal functioning of the thyroid gland;
• Improves cognitive functions of the brain;
• Participates in the formation of collagen;
• Takes part in the biosynthesis of hormones;
• Reduces blood cholesterol levels;
• Improves appetite.With all of the aforementioned benefits of vitamin B7, it really does play a key role in maintaining good health and wellness. That is why, it is worth paying special attention to the intake of this element into the body.

As a rule, there are only two options to maintain the optimal amount of this substance.

The first option is to consume as much food as possible containing vitamin B7, the second is to purchase special nutritional supplements, thanks to which you can easily make up for the lack of coenzyme R.Who needs coenzyme R supplementation

The need for additional admission, most often arises in such cases:

• Use of antibiotics;
• Disorders of the intestines;
• Depression;
• Violation of hair growth and hair loss, seborrhea;
• Increased fatigue;
• Loss of appetite and diseases of the digestive system;
• Atherosclerosis, hypertension.
• Alcoholism;
• Epilepsy;
• Diabetes;
• Seborrheic dermatitis;
• Breakage, splitting and hair loss.Biotin supplements will be equally useful for women during pregnancy, since a lack of this substance can cause intrauterine fetal malformations.
But, before using them during pregnancy, it is important to consult a doctor.

Lack, overdose and daily need for biotin

Deficiency of vitamin b7, as a rule, can develop as a result of various diseases of the gastrointestinal tract, while taking antibiotics, as well as the regular consumption of raw eggs containing a substance called avidin, which interferes with the normal absorption of biotin.With a lack of this element, the development of a state of apathy, muscle weakness, constant drowsiness, abdominal pain, nausea, low blood pressure, high blood cholesterol levels, brittle nails, deterioration of hair condition (severe hair loss, growth retardation, dryness and fragility) can be observed, dermatitis and other skin diseases.

A blood test may be needed to accurately identify a B7 deficiency.

As for an overdose, this is a rather rare occurrence, since excess substances are easily excreted from the body in a natural way.But still, in rare cases, excess still occurs and can lead to symptoms such as:

• Frequent urination;
• Increased sweating;
• Acne;
• Diarrhea;
• Nausea.

The daily intake of coenzyme R for adults varies from 30 to 50 mcg, for children – from 10 to 50 mcg. These indicators may vary depending on the physical condition and the actual age of the person. Since, as scientists have found out, the intestinal microflora is able to synthesize the vitamin on its own, it is recommended to regularly eat foods that improve the state of the intestinal microflora.These include fermented milk products, pickled vegetables, fruits, herbs, water.
Most Popular Biotin Supplements
Today the choice of such products is quite wide, and the adequate prices for them make them affordable for almost everyone. But how to choose a good quality supplement and be 100% sure of its effectiveness and transparency of the composition? It is best to give preference to products from time-tested manufacturers trusted by millions.

On the modern market, some of the best products are:

• Biotin 1000 Now Foods – a unique dietary supplement from the American company Now Foods, which is distinguished by safety and excellent quality.The product undergoes thorough quality control at all stages of production.

Biotin 1000 is available in capsule form, each containing an optimal dosage of B7. This complex will help to strengthen the immune system, improve the condition of hair and nails, and increase the elasticity of the skin. It is ideal for people looking to improve their overall health.

• Biotin 10000 Healthy Origins is a high quality capsule formulation ideal for vegetarians and vegans.The product is free of gluten, sugar, soy, artificial flavors and preservatives. With its help, you can maintain a high level of energy, get rid of problems such as dryness, brittle hair or hair loss.

Biotin 10000 Healthy Origins promotes vitality and mental alertness. The package contains 60 vegetable capsules.

• Biotin 5000 from Solgar – in addition to the main component, the product also contains calcium and phosphorus.Regular use of the complex allows you to improve metabolism, strengthen the nervous and immune systems, as well as preserve the beauty, vitality and health of hair and nails.

The complex is made without the use of dyes, preservatives and fragrances. Do you want to choose biotin, the reviews about which are extremely positive? Then this product is exactly what you need!

The Foods-Body.ua catalog contains a huge range of vitamin supplements, among which you can easily find biotin in tablets or capsules.

Foods-body

Biotin (vitamin B7, H, coenzyme R) is a water-soluble element of group B, which plays an important biological role in the human body.

It is directly involved in the metabolism of fats and proteins, and also promotes the production of glucokinase – an enzyme that regulates carbohydrate metabolism.

Biotin is believed to be an excellent catalyst and to have a beneficial effect on the functioning of the nervous system. In the body, this compound is synthesized by the intestinal microflora.

Vitamin B7 properties, health benefits

Regular consumption of foods containing coenzyme R has tremendous health benefits. It controls blood glucose levels, which is extremely important for people with diabetes, and also reduces the risk of developing cardiovascular diseases.
Another important task of this beneficial element is to maintain the health and beauty of hair, skin and nails.

It is often called the vitamin of beauty, because it is he who helps to maintain youth for many years. Many people use biotin for hair because it has been proven to be effective against hair loss, hair loss and stunted hair growth.

Biotin regulates the activity of sweat and sebaceous glands and is a reliable assistant in the fight against various dermatological problems such as acne, dandruff, seborrhea and others.

In addition to all this, this substance performs a number of other important functions:

• Eases muscle pain;
• Supports immunity;
• Eliminates the feeling of fatigue;
• Strengthens the nail plate;
• Takes part in the process of blood clotting;
• Promotes the normal functioning of the thyroid gland;
• Improves cognitive functions of the brain;
• Participates in the formation of collagen;
• Takes part in the biosynthesis of hormones;
• Reduces blood cholesterol levels;
• Improves appetite.

All of the aforementioned benefits of vitamin B7 indicate that it truly plays a key role in maintaining good health and wellness. That is why, it is worth paying special attention to the intake of this element into the body.

As a rule, there are only two options to maintain the optimal amount of a given substance.

The first option is to consume as much food containing vitamin B7 as possible, the second is to purchase special nutritional supplements, thanks to which you can easily make up for the lack of coenzyme R.
Who needs additional intake of coenzyme R

The need for additional intake most often arises in such cases:

• Use of antibiotics;
• Disorders of the intestines;
• Depression;
• Violation of hair growth and hair loss, seborrhea;
• Increased fatigue;
• Loss of appetite and diseases of the digestive system;
• Atherosclerosis, hypertension.
• Alcoholism;
• Epilepsy;
• Diabetes;
• Seborrheic dermatitis;
• Breakage, splitting and hair loss.

Biotin supplements will be equally useful for women during pregnancy, since a lack of this substance can cause intrauterine fetal malformations.

But, before using them during pregnancy, it is important to consult a doctor.

Deficiency, overdose and daily need for biotin

Vitamin b7 deficiency, as a rule, can develop as a result of various diseases of the gastrointestinal tract, when taking antibiotics, as well as the regular consumption of raw eggs containing a substance called avidin, which prevents normal assimilation of biotin.

With a lack of this element, the development of a state of apathy, muscle weakness, constant drowsiness, abdominal pain, nausea, decreased blood pressure, high blood cholesterol levels, brittle nails, deterioration of hair condition (severe hair loss, growth retardation, dryness and fragility ), dermatitis and other skin diseases.

A blood test may be needed to accurately identify a B7 deficiency.

As for an overdose, this is a rather rare occurrence, since excess substances are easily excreted from the body naturally.

But still, in rare cases, excess still occurs and can lead to symptoms such as:

• Frequent urination;
• Increased sweating;
• Acne;
• Diarrhea;
• Nausea.

The daily intake of coenzyme R for adults varies from 30 to 50 mcg, for children – from 10 to 50 mcg. These indicators may vary depending on the physical condition and the actual age of the person.Since, as scientists have found out, the intestinal microflora is able to synthesize the vitamin on its own, it is recommended to regularly eat foods that improve the state of the intestinal microflora. These include fermented milk products, pickled vegetables, fruits, herbs, water.

Most popular biotin supplements

Today the choice of such products is quite wide, and the adequate prices for them make them affordable for almost everyone. But how to choose a good quality supplement and be 100% sure of its effectiveness and transparency of the composition? It is best to give preference to products from time-tested manufacturers trusted by millions.

On the modern market, some of the best products are:

• Biotin 1000 Now Foods – a unique dietary supplement from the American company Now Foods, which is distinguished by safety and excellent quality. The product undergoes thorough quality control at all stages of production.

Biotin 1000 is available in capsule form, each containing an optimal dosage of B7. This complex will help to strengthen the immune system, improve the condition of hair and nails, and increase the elasticity of the skin.It is ideal for people looking to improve their overall health.

• Biotin 10000 Healthy Origins is a high quality capsule formulation ideal for vegetarians and vegans. The product is free of gluten, sugar, soy, artificial flavors and preservatives. With its help, you can maintain a high level of energy, get rid of problems such as dryness, brittle hair or hair loss.

Biotin 10000 Healthy Origins improves vitality and mental alertness.The package contains 60 vegetable capsules.