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

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Biotin Dosage: How Much Should I Take Per Day?

You’re probably here because you Googled “vitamins for healthy hair and nails. ” And you know what? We’re proud of ya. There’s no shame in your game, bud. That said, biotin is probably quickly becoming part of your new vocabulary — as it should be.

Here’s what we know: biotin plays an important role in the growth of your hair, nails and other parts of your body. Since it’s not an FDA-approved medication (it falls in the “supplement” bucket), there’s no official recommended daily dose for biotin. 

Despite that, there’s some reliable info from the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine on how much biotin you should take daily for hair health, as well as the risks of side effects that might come from taking excessive amounts of biotin. 

Ready to hear more? Let’s start with the obvious question of what, exactly, this biotin stuff is.

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What is Biotin?

The simplest explanation we can offer is that biotin is a specific class of B vitamin. 

Biotin, or vitamin B7, is an essential vitamin that’s found in many of the foods we eat every day. It plays a major role in several important processes within your body, including the production of enzymes that allow you to break down carbohydrates and fats. 

Your body also relies on biotin for processes like cell signaling, histone modification and the regulation of your genes.

Most people take in sufficient amounts of biotin through their diet. As we said above, it’s found in many common foods, making it an easy vitamin to consume via your diet. You can find biotin in milk, egg yolks, and many meat and seafood products.

Good sources of biotin include:

• Beef liver

• Salmon

• Pork

• Tuna

• Sunflower seeds

• Sweet potato

• Almonds

• Spinach

• Tuna

• Broccoli

There are also small amounts of biotin in plain yogurt, oatmeal, whole wheat bread, bananas, apples and other types of fresh fruit.

However, a small percentage of people — in particular, pregnant or breastfeeding women, people who use alcohol frequently and individuals with biotinidase deficiency — are at risk of developing biotin deficiency.

Some medications, such as anticonvulsants, can also affect biotin production and contribute to biotin deficiency.

How Much Biotin Should I Take Per Day? 

If you’ve been scrolling to find the answer to “How much biotin should I take,” it’s a tough one to pin down — but you already know that. Currently, there’s no FDA-recommended dietary allowance (RDA) for biotin, meaning there’s no widely accepted recommended daily dose. 

The National Institutes of Health recommends a biotin intake of 20 to 30 micrograms (mcg) per day for teenagers and adults to prevent biotin deficiency.

However, this is a total biotin intake that includes all sources of biotin, such as common foods and cooking ingredients. 

Biotin is absorbed from most foods by the microflora of the large intestine. Most people produce a sufficient amount of biotin via their digestive system to avoid any need for biotin supplements, meaning there’s no essential minimum dose of biotin — only recommended ones. 

Because of this, biotin supplementation is usually only necessary if you’ve been diagnosed with a biotin deficiency, or if your diet doesn’t provide an adequate intake of biotin. 

However, it’s common and normal to take a small daily dose of biotin to prevent biotin deficiency and potentially promote hair health. 

Symptoms of biotin deficiency include:

• Thinning hair

• Alopecia (hair loss) on the body

• Scaly, red skin near body openings

• Paresthesias (burning or prickling sensations)

• Lactic acidosis

• Conjunctivitis

• Skin infections

• Hallucinations

• Depression

• Brittle nails

• Lethargy

In children and infants, biotin deficiency may cause lethargy, developmental delays and a lack of muscle tone (referred to as hypotonia).

If you’ve noticed any of the symptoms above and think a biotin deficiency may be the cause, it’s important to let your healthcare provider know.

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How Much Biotin is Too Much? 

Can you overdose on biotin? Not exactly. 

According to the Office of Dietary Supplements, which is a part of the National Institutes of Health, there’s no evidence that biotin is toxic to humans. Studies have found that biotin doesn’t produce adverse effects even at doses of 10 to 50mg per day. So for people asking “Is 5000 mcg of biotin too much,” the answer is: no, it’s within safe parameters. 

However, taking too much biotin may reduce the accuracy of certain blood tests — a topic we’ve discussed more below. It’s also wasteful, as there’s no evidence that very high doses of biotin offer any additional health benefits. 

So when you start going further and asking “Is 10,000 mcg of biotin too much” though, you’re just doubling the higher end of safe dosage — for no reason. 

Unless you’ve been prescribed biotin at a certain dose by your healthcare provider (for example, to treat a biotin deficiency), it’s best to stick to the recommended daily dose listed on your biotin supplement. 

How Much Biotin for Hair Growth?

Biotin dosage for hair loss isn’t something the scientific community has pinned down and, as you may have noticed, there are a lot of questions about whether or not a supplement is necessary.  

Generally speaking, as long as you’re below the range for adverse effects, any dosage will be safe and any source of biotin will promote hair growth the way it’s supposed to. Talking with a healthcare provider can help you make these decisions for your individual needs, but we think 300 mcg (the amount in our Biotin Builder Gummies) is a safe everyday volume for someone who wants to make sure they don’t become deficient.

For more information, check out our blog, Biotin For Hair Growth: A Solution For Balding Men?

What Lab Tests Does Biotin Interfere With? 

There’s some scientific evidence to suggest that using biotin supplements, even at a moderate dosage, could interfere with certain laboratory tests used to diagnose thyroid disease and other conditions.

Specifically, daily use of supplements that contain biotin has been linked to inaccurate readings for lab tests used to measure levels of thyroid hormone. This has resulted in some biotin users receiving test results that falsely indicate hyperthyroidism or Graves’ disease.

The use of biotin supplements has also been linked to low results on troponin tests, which are often used to diagnose stroke, heart attack and other cardiovascular conditions.

False lab test results can result in misdiagnosis, meaning you may be diagnosed with a medical condition you don’t have and prescribed medication that could negatively affect your health.

To avoid misdiagnosis, it’s important to inform your healthcare provider about any supplements you use, including supplements that contain biotin, before undergoing any type of blood test.

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Understanding Biotin Dosage 

Most sources — including the National Institutes of Health — recommend a total biotin intake of 20 to 30 micrograms (mcg) per day for teenagers and adults.

• You probably don’t need it. If you eat a healthy, balanced diet, you likely consume enough biotin already. However, if you feel worried about potentially becoming deficient in biotin, you can increase your intake with a daily biotin supplement such as our Biotin Gummy Vitamins. 

• You definitely don’t want to overdo it. Biotin supplements are safe and may be effective at treating certain forms of hair loss. However, like with other supplements, it’s important to use them responsibly to make sure you don’t affect your health and well-being. 

• Other treatments may be better for you. Biotin isn’t a proven, FDA-approved treatment for preventing male pattern baldness. If you want solutions with Food and Drug Administration approval and a track record of performance, medications like finasteride or minoxidil offer targeted, effective treatment.

If you’re worried about overusing biotin, or have any questions about using biotin safely, it’s best to talk to your healthcare provider for personalized medical advice and assistance.

11 Sources

Hims & Hers has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references.

1. Ablon, G. (2015, March 25). A 3-month, randomized, double-blind, placebo-controlled study evaluating the ability of an extra-strength marine protein supplement to promote hair growth and decrease shedding in women with self-perceived thinning hair. Dermatology Research and Practice. Retrieved February 24, 2022, from https://www.hindawi.com/journals/drp/2015/841570/
2. Biotin. Linus Pauling Institute. (2022, January 3). Retrieved February 24, 2022, from http://lpi.oregonstate.edu/mic/vitamins/biotin#deficiency
3. Biotinidase deficiency. NORD (National Organization for Rare Disorders). (2019, August 7). Retrieved February 24, 2022, from https://rarediseases.org/rare-diseases/biotinidase-deficiency/
4. Castelo-Soccio, et al. (2017, August). A review of the use of biotin for hair loss. Skin appendage disorders. Retrieved February 24, 2022, from https://www. ncbi.nlm.nih.gov/pmc/articles/PMC5582478/
5. Evidence for supplemental treatments in androgenetic alopecia – jddonline – journal of drugs in dermatology. JDDonline. (n.d.). Retrieved February 24, 2022, from http://jddonline.com/articles/dermatology/S1545961614P0809X/1
6. Glynis, A. (2012, November). A double-blind, placebo-controlled study evaluating the efficacy of an oral supplement in women with self-perceived thinning hair. The Journal of clinical and aesthetic dermatology. Retrieved February 24, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/
7. StatPearls. (2021, September 29). Biotin. StatPearls. Retrieved February 24, 2022, from https://www.statpearls.com/ArticleLibrary/viewarticle/18328
8. Trüeb, R. M. (2016). Serum biotin levels in women complaining of hair loss. International journal of trichology. Retrieved February 24, 2022, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989391/
9. U. S. Department of Health and Human Services. (n.d.). Office of dietary supplements – biotin. NIH Office of Dietary Supplements. Retrieved February 24, 2022, from https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/#h5
10. Saleem F, Soos MP. Biotin Deficiency. [Updated 2022 Mar 2]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK547751/
11. FDA Warns Biotin Dietary Supplements Interfere With Cardiac Troponin Tests. (2019, November 5). Diagnostic and Interventional Cardiology. https://www.dicardiology.com/article/fda-warns-biotin-dietary-supplements-interfere-cardiac-troponin-tests

Biotin in Brief｜ iHerb Blog

The information in this blog has not been verified by your country’s public health authority and is not intended as a diagnosis, treatment, or medical advice.
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Biotin is part of the B vitamin family, even though it can be produced by bacteria in the gut. It is consumed in the production and use of fats and amino acids. Biotin deficiency in adults leads to dry, scaly skin, nausea, anorexia, and seborrhea. Symptoms of biotin deficiency in infants under six months of age are seborrheic dermatitis (crustations on the head), persistent diaper rash, and alopecia (hair loss).

Biotin can strengthen nails and promote healthy hair

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

Biotin improves seborrheic dermatitis

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

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

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

Biotin may improve blood sugar control

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

Usual Dosage

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

Possible side effects

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

Drug Interactions

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

Warnings and Cautions

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

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

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Biotin Recommendations

Biotin Recommendations

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

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

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

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

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

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

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