How much biotin should you take daily. What are the benefits of biotin for hair, skin, and nails. Which foods are rich in biotin. Is it possible to take too much biotin.

Understanding Biotin: The Essential B Vitamin

Biotin, also known as vitamin B7, is a crucial nutrient that plays a vital role in our body’s functions. It’s involved in cellular energy metabolism and supports the nervous system. But what exactly does biotin do for our bodies?

• Helps convert food into energy
• Supports healthy hair, skin, and nails
• Aids in nervous system function
• Contributes to protein, fat, and carbohydrate metabolism

While biotin deficiency is rare in the United States, ensuring an adequate intake is essential for optimal health. Let’s delve deeper into the recommended daily intake and how you can incorporate this vital nutrient into your diet.

Recommended Daily Intake of Biotin

The recommended daily intake of biotin varies depending on age, gender, and life stage. For most adults, the general recommendation is straightforward.

How much biotin should adults consume daily? The recommended dietary allowance (RDA) for adults aged 19 and over is 30 mcg per day. This amount is sufficient to support basic bodily functions and maintain overall health.

Biotin Intake Recommendations by Age and Life Stage

As we can see, the recommended intake increases with age and during pregnancy and lactation. This is due to the increased metabolic demands during these life stages.

The Benefits of Biotin for Hair, Skin, and Nails

Biotin has gained popularity in the beauty industry due to its potential benefits for hair, skin, and nails. But does it live up to the hype?

Can biotin improve the health of your hair, skin, and nails? While more research is needed, some studies suggest that biotin supplementation may help improve the strength and appearance of hair and nails, especially in individuals with biotin deficiency.

• May promote hair growth and reduce hair loss
• Could improve nail strength and reduce brittleness
• May contribute to healthier, more radiant skin

It’s important to note that while biotin is often marketed for these benefits, the scientific evidence is still limited. Many people with adequate biotin intake may not see significant improvements from additional supplementation.

Biotin-Rich Foods: Natural Sources of Vitamin B7

While supplements are available, incorporating biotin-rich foods into your diet is an excellent way to ensure you’re meeting your daily requirements. What foods are high in biotin?

• Organ meats (especially liver)
• Eggs
• Nuts (almonds, peanuts, walnuts)
• Seeds (sunflower seeds, chia seeds)
• Sweet potatoes
• Spinach
• Broccoli
• Bananas
• Mushrooms
• Avocados

Here’s a closer look at the biotin content of some common foods:

By incorporating a variety of these foods into your diet, you can easily meet your daily biotin requirements without the need for supplements.

Biotin Supplements: When and How to Take Them

While most people get enough biotin from their diet, some may choose to take supplements. If you’re considering biotin supplementation, it’s important to understand the best practices.

When is the best time to take biotin supplements? Biotin is a water-soluble vitamin, meaning your body doesn’t store it. You can take biotin supplements at any time of day, but consistency is key. Choose a time that works best for your routine and stick to it.

Guidelines for Biotin Supplementation:

• Follow the dosage instructions on the supplement label
• Consult with a healthcare provider before starting any new supplement regimen
• Be aware that biotin supplements may interfere with certain lab tests, particularly thyroid function tests
• If you’re pregnant or breastfeeding, consult your doctor before taking biotin supplements

Remember, while biotin is generally considered safe, it’s always best to get nutrients from a balanced diet whenever possible.

Biotin Safety: Can You Take Too Much?

One common question about biotin is whether it’s possible to consume too much. Is there a risk of biotin overdose?

Biotin is generally considered safe, even at high doses. No Tolerable Upper Intake Level (UL) has been established for biotin due to a lack of reported adverse effects. Clinical studies have used doses as high as 5,000 mcg per day for up to two years without significant side effects.

However, this doesn’t mean you should take excessive amounts of biotin. High doses of biotin can interfere with certain laboratory tests, potentially leading to false results. This is particularly concerning for tests that measure thyroid hormone levels.

Potential Side Effects of Excessive Biotin Intake:

• Interference with lab test results
• Skin rashes (in rare cases)
• Digestive upset

While biotin toxicity is rare, it’s always best to stick to the recommended dosage unless otherwise advised by a healthcare professional.

Recognizing Biotin Deficiency: Signs and Risk Factors

Biotin deficiency is rare in developed countries, but it can occur in certain populations. How can you tell if you might be deficient in biotin?

Signs of biotin deficiency may include:

• Hair loss or thinning
• Brittle nails
• Skin rashes or inflammation
• Fatigue
• Muscle pain
• Neurological symptoms like depression or tingling in the extremities

Who is at risk for biotin deficiency? Certain groups may be more prone to biotin deficiency:

• Pregnant and breastfeeding women
• People with alcohol dependence
• Individuals with certain genetic disorders affecting biotin metabolism
• People on long-term anticonvulsant therapy

If you suspect you might have a biotin deficiency, it’s important to consult with a healthcare provider. They can perform the necessary tests and provide appropriate treatment if needed.

Biotin and Overall Health: Beyond Beauty Benefits

While biotin is often associated with beauty benefits, its role in overall health is much more extensive. How does biotin contribute to your general well-being?

• Supports metabolic function: Biotin is crucial for the metabolism of fats, proteins, and carbohydrates.
• Aids in energy production: It helps convert food into usable energy for the body.
• Supports nervous system health: Biotin plays a role in maintaining the health of nerves.
• Helps regulate blood sugar: Some studies suggest biotin may help improve blood sugar control in people with diabetes.
• Supports fetal development: Adequate biotin is important during pregnancy for healthy fetal development.

These diverse functions underscore the importance of maintaining adequate biotin levels through a balanced diet or appropriate supplementation.

Biotin Interactions: What You Need to Know

While biotin is generally safe, it’s important to be aware of potential interactions with other substances. What should you know about biotin interactions?

Medications that May Interact with Biotin:

• Anticonvulsants: Long-term use of certain anticonvulsants may reduce biotin levels.
• Antibiotics: Some antibiotics may interfere with biotin absorption.
• Alpha-lipoic acid: This supplement may decrease the activity of biotin.

Other Considerations:

• Raw egg whites: Consuming large amounts of raw egg whites can interfere with biotin absorption.
• Alcohol: Excessive alcohol consumption can impair biotin absorption and increase excretion.

If you’re taking any medications or have concerns about biotin interactions, it’s best to consult with a healthcare provider or pharmacist.

Biotin in Special Populations: Pregnancy, Breastfeeding, and Beyond

Certain life stages and conditions may require special consideration when it comes to biotin intake. How does biotin requirement change during pregnancy and breastfeeding?

• Pregnancy: The recommended daily intake increases to 30 mcg during pregnancy.
• Breastfeeding: Lactating women require 35 mcg of biotin daily.

These increased requirements are due to the higher metabolic demands and the need to support fetal development and infant nutrition.

Other Special Considerations:

• Older adults: While the RDA doesn’t change, some older adults may have difficulty absorbing biotin from food sources.
• Athletes: Some athletes and bodybuilders use biotin supplements, believing it may improve performance, though scientific evidence for this is limited.
• Vegetarians and vegans: While many plant foods contain biotin, those following strict plant-based diets should ensure they’re getting enough from diverse sources.

As always, individuals with specific health concerns or dietary restrictions should consult with a healthcare provider or registered dietitian for personalized advice.

The Future of Biotin Research: What’s on the Horizon?

As our understanding of nutrition evolves, so does our knowledge of biotin and its potential benefits. What areas of biotin research are scientists currently exploring?

• Biotin and Diabetes: Some studies suggest biotin may help improve blood sugar control in people with diabetes. Further research is needed to confirm these findings and understand the mechanisms involved.
• Neurological Health: Researchers are investigating the potential role of biotin in supporting neurological health and preventing cognitive decline.
• Cancer Research: Some preliminary studies are exploring whether biotin might play a role in cancer prevention or treatment, though much more research is needed in this area.
• Biotin and Gut Health: Scientists are studying the relationship between biotin and the gut microbiome, which could have implications for overall health and disease prevention.

While these areas of research are promising, it’s important to remember that more studies are needed before any definitive conclusions can be drawn. As always, maintain a balanced diet and consult with healthcare professionals for personalized advice.

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

Oct 11, 2021
General Beauty

Quick Health Scoop

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

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

Learn More: Vitamins for Energy

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

How Much Biotin To Take Daily 

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

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

How Much Biotin Per Day Do I Need?3

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 women^1,5
• 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

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:

Follow @NatureMadeVitamins on Instagram for new product news, healthy tips, and more.

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

 References

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

Sandra Zagorin, MS, RD

Science and Health Educator

You Might Like

Sign Up For More insights From Nature Made

Receive the Latest News and Special Offers

Biotin – Vitamin B7 | The Nutrition Source

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

• Beef liver
• Eggs (cooked)
• Salmon
• Avocados
• Pork
• Sweet potato
• Nuts, seeds

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.

Last reviewed March 2023

Terms of Use

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 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.

Tags:

Hair

vitamins

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!

ADVERTISING – CONTINUED BELOW

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

Blog
Top selling
Product sets

• Main page
• Sports and nutrition articles

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.