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

Understanding Biotin: The Essential B Vitamin

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

Biotin helps our body convert the food we eat – fats, proteins, and carbohydrates – into the energy our cells need to function properly. This process, known as energy metabolism, is essential for maintaining overall health and vitality. Additionally, biotin contributes to the maintenance of healthy skin, nails, and hair, making it a popular supplement for beauty enthusiasts.

Why is Biotin Important?

• Supports cellular energy metabolism
• Aids in nervous system function
• Contributes to healthy skin, nails, and hair
• Helps metabolize fats, proteins, and carbohydrates

Recommended Daily Biotin Intake: Finding Your Perfect Dose

The recommended daily intake of biotin varies depending on age, gender, and life stage. For most adults aged 19 and over, the average daily recommended amount is 30 micrograms (mcg). This dosage supports all the basic functions your body needs biotin for, including metabolism of carbohydrates, proteins, and fats.

However, specific life stages may require different amounts. For instance, pregnant and lactating women may need slightly higher doses to support their changing bodies and developing babies.

Biotin Dosage Chart by Age and Life Stage

Is There Such a Thing as Too Much Biotin?

One of the most common questions about biotin supplementation is whether it’s possible to take too much. The good news is that biotin is generally considered safe, even at higher doses. In fact, biotin has been used in clinical studies and settings in doses as high as 5,000 mcg per day for up to two years without significant adverse effects.

The Food and Nutrition Board hasn’t established a Tolerable Upper Intake Level (UL) for biotin due to the lack of reported adverse events. However, this doesn’t mean you should consume biotin supplements indiscriminately. Always follow the instructions on the label and consult with your healthcare provider, especially if you’re taking medication or planning to undergo lab tests.

Potential Interactions and Precautions

• High doses of biotin may interfere with certain lab tests, particularly those measuring thyroid hormone levels
• If you’re taking any medications, consult your doctor before starting biotin supplementation
• Stop use and consult a healthcare professional if you notice any adverse reactions

Timing Your Biotin Intake: Morning or Night?

When it comes to taking biotin, timing is less crucial than consistency. Biotin is a water-soluble vitamin, which means our bodies don’t store it for long periods. Instead, they use what they need and excrete the excess through urine on a daily basis.

This characteristic of biotin means you can take it either in the morning or at night without significant differences in effectiveness. The key is to maintain a regular intake to ensure your body has a consistent supply of this essential nutrient.

Tips for Consistent Biotin Intake

• Choose a time that fits well with your daily routine
• Set a reminder on your phone or leave your supplement in a visible place
• Consider taking biotin with other daily supplements or medications (after consulting with your healthcare provider)
• If you prefer, split your daily dose between morning and evening

Identifying Biotin Deficiency: Signs and Risk Factors

While biotin deficiency is rare in the United States, certain populations may be at higher risk of not getting enough of this vital nutrient. Understanding the signs of biotin deficiency and knowing if you fall into a high-risk group can help you take proactive steps to maintain optimal biotin levels.

Who is at Risk of Biotin Deficiency?

• Pregnant and breastfeeding women
• People with alcohol dependence
• Individuals with certain genetic disorders affecting biotin metabolism
• Those on long-term antibiotic treatments
• People with malabsorption conditions, such as inflammatory bowel disease

Even if you’re not in a high-risk group, it’s possible to have a biotin “nutrient gap.” This occurs when your dietary intake of biotin is lower than the recommended 30 mcg per day. Over time, if this gap persists, it could potentially lead to a deficiency.

Signs of Potential Biotin Deficiency

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

If you’re experiencing any of these symptoms, it’s important to consult with a healthcare professional. They can help determine if biotin deficiency is the cause and recommend appropriate treatment.

Boosting Your Biotin: Natural Food Sources

While supplements can be beneficial, obtaining nutrients from whole foods is often the most effective and balanced approach. Fortunately, biotin is found in a variety of delicious and nutritious foods. Incorporating these into your diet can help ensure you’re meeting your daily biotin needs naturally.

Top Biotin-Rich Foods

Incorporating a variety of these biotin-rich foods into your diet can help ensure you’re meeting your daily needs. For instance, starting your day with a hearty breakfast of eggs and sweet potato, snacking on almonds or sunflower seeds, and enjoying a dinner of salmon or pork chop can significantly boost your biotin intake.

Biotin Supplements: When and How to Use Them

While a balanced diet should provide sufficient biotin for most people, there are situations where supplements may be beneficial. Understanding when and how to use biotin supplements can help you make informed decisions about your health.

When to Consider Biotin Supplements

• If you’re in a high-risk group for biotin deficiency
• When dietary intake is consistently below recommendations
• To support hair, skin, and nail health (under healthcare provider guidance)
• During pregnancy or breastfeeding (consult with your doctor first)

If you decide to use a biotin supplement, it’s important to choose a high-quality product from a reputable manufacturer. Look for supplements that have been third-party tested for purity and potency. The dosage can vary depending on your specific needs, but most over-the-counter biotin supplements range from 1,000 to 10,000 mcg per serving.

Tips for Safe Supplement Use

• Start with the lowest effective dose and increase gradually if needed
• Be consistent with your supplementation
• Inform your healthcare provider about all supplements you’re taking
• Be aware of potential interactions with medications or lab tests
• Monitor for any adverse reactions and discontinue use if they occur

Remember, while biotin supplements are generally considered safe, they’re not regulated by the FDA in the same way as prescription medications. Always prioritize getting nutrients from whole foods when possible and use supplements as a complement to, not a replacement for, a healthy diet.

Biotin and Overall Health: Beyond Hair, Skin, and Nails

While biotin is often associated with beauty benefits, its role in our health extends far beyond promoting lustrous hair, strong nails, and glowing skin. This versatile B vitamin plays a crucial part in various bodily functions that contribute to our overall well-being.

Biotin’s Role in Metabolism

One of biotin’s primary functions is its involvement in metabolism. It acts as a coenzyme for carboxylases, enzymes that assist in the metabolism of fats, proteins, and carbohydrates. This means biotin helps your body convert the food you eat into energy your cells can use.

• Aids in breaking down fats for energy
• Assists in protein metabolism
• Helps convert glucose from carbohydrates into energy

Nervous System Support

Biotin also plays a vital role in maintaining a healthy nervous system. It contributes to the production of myelin, a fatty substance that insulates nerve fibers and allows for efficient nerve signaling. This function is crucial for:

• Proper nerve conduction
• Cognitive function
• Mood regulation

Potential Benefits in Blood Sugar Regulation

Some research suggests that biotin may play a role in blood sugar regulation. While more studies are needed, preliminary evidence indicates that biotin might:

• Help improve glucose tolerance
• Assist in maintaining healthy blood sugar levels
• Support insulin function

It’s important to note that while these potential benefits are promising, biotin should not be used as a substitute for prescribed diabetes medications. Always consult with a healthcare provider before using biotin or any supplement for blood sugar management.

Biotin and Pregnancy

Biotin plays a crucial role during pregnancy, contributing to the healthy development of the fetus. Adequate biotin intake during pregnancy is associated with:

• Proper fetal development
• Reduced risk of birth defects
• Support for the mother’s changing metabolism

Pregnant women often have lower biotin levels, which is why the recommended intake increases during pregnancy and lactation. However, it’s essential to consult with a healthcare provider before starting any new supplement regimen during pregnancy.

Debunking Biotin Myths: Separating Fact from Fiction

As with many popular supplements, there are numerous myths and misconceptions surrounding biotin. Let’s address some of the most common ones to help you make informed decisions about your biotin intake.

Myth 1: More Biotin Always Equals Better Results

While biotin is essential for health, taking mega-doses won’t necessarily lead to better results. Your body can only use so much biotin at a time, and excess is typically excreted in urine. Stick to recommended doses unless advised otherwise by a healthcare professional.

Myth 2: Biotin Supplements Will Instantly Improve Hair, Skin, and Nails

Biotin can contribute to healthy hair, skin, and nails, but results aren’t instant. It may take several months of consistent supplementation to notice significant improvements, and even then, results can vary among individuals.

Myth 3: Biotin Supplements Are Necessary for Everyone

Most people get enough biotin from their diet. Supplements are typically only necessary for those with deficiencies or specific health conditions. A balanced diet rich in biotin-containing foods is often sufficient for maintaining optimal levels.

Myth 4: Biotin Has No Side Effects

While biotin is generally safe, high doses can interfere with certain lab tests, particularly those measuring thyroid function and hormone levels. Always inform your healthcare provider about your biotin intake before undergoing any lab tests.

Myth 5: All Biotin Supplements Are Created Equal

The quality and effectiveness of biotin supplements can vary significantly between brands. Look for supplements that have been third-party tested for purity and potency, and choose reputable manufacturers.

By understanding these common myths, you can make more informed decisions about your biotin intake and use. Remember, while biotin can be beneficial, it’s not a miracle cure-all. A balanced diet, healthy lifestyle, and consultation with healthcare professionals are key to achieving optimal health.

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 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 (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 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. 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 count 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. To enhance the effect of biotin on hair growth and structure, you can also take folic acid and vitamin E together with it.

05/26/2018

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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.

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Hair

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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!

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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, research on the effect of biotin on hair growth is not very common. 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. Through 90 days, it turned out that those who took it have 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,” adds Sambuk.

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 decrease “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.