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Daily recommended biotin: Biotin (Oral Route) Proper Use

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

Oct 11, 2021
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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






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


Egg, whole, cooked

10.0 mcg


Salmon, pink, canned in water, 3 ounces

5.0 mcg


Pork chop, cooked, 3 ounces

3.8 mcg


Hamburger patty, cooked, 3 ounces

3.8 mcg


Sunflower seeds, roasted, ¼ cup ODSHP

2. 6 mcg


Sweet potato, cooked, ½ cup ODSHP

2.4 mcg


Almonds, roasted, ¼ cup ODSHP

1.5 mcg


Tuna, canned in water, 3 ounces

0.6 mcg


Spinach, boiled, ½ cup

0.5 mcg


Broccoli, fresh, ½ cup

0.4 mcg


Cheddar cheese, mild, 1 ounce

0.4 mcg


Milk, 2%, 1 cup

0.3 mcg


Plain yogurt, 1 cup

0.2 mcg


Oatmeal, 1 cup

0.2 mcg


Banana, ½ cup

0.2 mcg


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:

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  • 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.


    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.

    how to take, side effects, dosage

    Now biotin is one of the most popular vitamins for hair. Let’s see if it is really useful, what useful properties and side effects it has, who this supplement is suitable for.




    How to speed up hair growth

    Hair vitamins

    Would you like to try taking biotin to improve the condition of your hair? Then you need to know all its strengths and weaknesses.

    What is biotin?

    Biotin is an organic, water-soluble substance that belongs to the B vitamin family. It is also known as vitamin B7 or H (pronounced “ah” or “ash”). The body needs biotin to convert certain nutrients into energy. In addition, biotin affects the health of hair, skin and nails.

    Lack of biotin leads to hair loss and red rashes on the skin (primarily on the face). However, deficiency of this vitamin is rare: we usually get enough biotin in food. Nevertheless, many girls increase its amount in the hope that h-magic will turn their hair into a luxurious mane – thick and shiny.

    Is it worth it? Let’s figure it out!


    What do the studies say about biotin and hair growth?

    Our hair, nails and top layers of skin are made up primarily of keratin, a special type of protein. The fact that biotin improves their condition has long been known. Even this vitamin got its name due to this property: the German words “Haar” (hair) and “Haut” (skin) begin with H.

    However, studies on the effect of biotin on hair growth are not carried out all that often. There is currently only limited evidence that vitamin H has a similar effect. One of them was conducted in 2015: women who suffered from hair loss were given a supplement containing biotin. After 90 days, it turned out that those who took it, there is an active growth of hair where there used to be foci of hair loss. Similar results were obtained by scientists three years earlier: in 2012.

    Alas, both works have one common drawback: the composition of the supplements that the subjects drank included not only biotin, and therefore it cannot be confidently asserted that it was he who had the effect pleasing women.

    Recommended Daily Intake of Biotin

    Biotin deficiency is rare, so official agencies (e.g., the US Food and Drug Administration) do not report the recommended amount, noting that it varies depending on age, gender and general th state of human health.

    Experts recommend the following daily dosage recommendations:

    • up to 3 years: 10 to 20 mcg;
    • 4 to 6 years: 25 mcg;
    • 7 to 10 years: 30 mcg;
    • over 10 years: 30 to 100 mcg.

    But these are just general tips. To determine how much biotin you need, you should talk to your doctor, who will explain how much of the vitamin you should take to get the most benefit.

    There are two ways to get more biotin: add biotin-rich foods to your diet, or buy a supplement that contains vitamin B7.

    Products that contain biotin

    Biotin is not uncommon. It is included in many products, and therefore adding them to the diet is not difficult even with the most intricate diet. It is found in:

    • organ meats such as liver or kidneys;
    • salmon;
    • egg yolk;
    • sweet potato;
    • nuts – almonds, peanuts and walnuts;
    • soybeans and other legumes;
    • avocado;
    • whole grain products;
    • bananas;
    • cauliflower and broccoli;
    • mushrooms.

    Cooking reduces the effectiveness of biotin, so it’s best to choose foods that can be eaten raw. Do you love walnuts? It’s time for them! And do not forget to read how much biotin is contained in different products – so you can regulate its amount.

    Biotin supplements

    Another way to increase your biotin intake is to buy vitamin B7 supplements. They are available as capsules and tablets, and there will be no need to calculate the dosage, as is the case with products. This is much more convenient than thinking every time at dinner: “So, I ate a salmon steak weighing 200 g, and biotin is in it …”

    Most people can take vitamin B7 supplements without any negative effects. But there are exceptions: there are those who are not lucky enough to face side effects. Problems include nausea, diarrhea, and cramps.

    As you can see, not the most pleasant results! Before taking biotin, be sure to talk to your doctor about the potential risks and benefits of taking biotin, as well as the optimal dosage. Perhaps you just need to follow the instructions in the instructions, but it is possible that you will have to take a different number of capsules than the manufacturers recommend.

    Additional Benefits of Biotin

    According to dermatologist and cosmetologist Anna Sambuk, biotin supports healthy hair and promotes hair growth. “This is an important micronutrient in the normal cycle of the hair follicle,” says the expert. The cycle consists of three phases, and biotin controls the timely transition from one to another. “In addition, biotin is important for the production of collagen, a substance critical for the elasticity and silkiness of hair and healthy nails,” Sambuk adds.

    But biotin is not only useful for this: it also has other proven beneficial properties. For example, biotin is one of several B vitamins that support a healthy metabolism. Biotin converts glucose from carbohydrates into energy for the body and helps amino acids perform their normal functions.

    It is also believed that biotin can:

    • reduce inflammation;
    • improve cognitive function;
    • help lower blood sugar levels in people with diabetes;
    • increase “good” HDL cholesterol and lower “bad” LDL cholesterol.

    Taking Biotin: Risks and Warnings

    Adding more biotin-rich foods to your diet does not carry any risks – unless, of course, a gastroenterologist tells you otherwise, who thinks that you should not lean on beans.

    But if you choose a supplement, then you should consult a specialist. He will tell you how biotin is combined with the medications you are taking, help you choose the daily dosage and warn you about possible side effects.

    Since biotin is a water-soluble vitamin, it is easily excreted in the urine, making overdose unlikely. But if you develop a rash after you start taking the supplement, then by all means contact your doctor.

    How quickly does the effect of biotin appear?

    Be patient – you will have to wait a long time, and you also need to be consistent. Decided to eat more foods with biotin? Add them to your menu daily and in sufficient quantities, and not on a case-by-case basis. Are you taking a supplement? Do not forget about the next capsule after eating, otherwise you will just waste your money.

    Few studies, but note that usually the women who took part were observed for at least 90 days. Sometimes this period was longer – 120 days, that is, four months. So don’t expect curls to instantly transform, because biotin is a vitamin, not a magic spell.

    Have you ever taken biotin?

    Photo: Getty images, Shutterstock

    Biotin recommendation

    Biotin recommendation

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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 (for example, 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 that exceeds 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. After that, you will be able to decide on a further reception based on your own results, which by this time should already appear.

    It is strongly undesirable to take biotin in such doses during pregnancy, breastfeeding, as well as for persons under 14 years of age due to the fact that vitamin B puts a greater burden on the liver.

    If there is any doubt, it is advisable to consult a specialist.

    In the struggle for healthy and long hair and nails, you should not rely on biotin as a panacea for “all adversities.” There is nothing better than a comprehensive approach to solving health and appearance problems. When taking biotin, do not forget about external care, masks and balms, good quality shampoo, you should try to avoid injury to hair and nails, both mechanical and chemical.