How much biotin should you take per day. What is the recommended daily allowance for biotin. Can you consume too much biotin. What are the symptoms of biotin deficiency. Which foods are rich in biotin.

Understanding Biotin: The Essential B Vitamin

Biotin, also known as vitamin B7, is a crucial component of the B-vitamin family. Its primary function revolves around converting the food we consume into energy that our bodies can utilize effectively. Beyond energy production, biotin plays a vital role in maintaining a healthy nervous system.

Many people turn to biotin supplements to enhance the health of their hair, skin, and nails. But what exactly is the optimal daily intake of this vitamin? Let’s delve deeper into the world of biotin to understand its importance and recommended dosage.

Recommended Daily Intake of Biotin

Unlike some other vitamins, biotin doesn’t have a specific Recommended Daily Allowance (RDA). Instead, health professionals use an adequate intake (AI) value as a guideline. For adults aged 19 and older, the AI for biotin is set at 30 micrograms (mcg) per day.

However, this value isn’t one-size-fits-all. Certain factors can influence the amount of biotin an individual needs:

• Age
• Pregnancy status
• Lactation

For instance, lactating individuals are advised to increase their biotin intake to 35 mcg daily to support their body’s increased demands.

Is there a maximum safe dose of biotin?

Interestingly, research has not established a toxic level for biotin intake. Even at high doses, biotin hasn’t shown evidence of toxicity in humans. However, this doesn’t mean that excessive biotin consumption is without consequences.

High doses of biotin, particularly those exceeding 1 mg, can interfere with various laboratory tests. This interference can lead to falsely high or low test results, potentially resulting in misdiagnoses or inappropriate medical care. Notably, biotin supplementation has been found to affect several common tests for thyroid function.

The Impact of Excessive Biotin Intake

While biotin toxicity isn’t a concern, taking too much of this vitamin can still have unintended consequences. As a water-soluble vitamin, excess biotin is typically excreted through urine. However, high doses can interfere with certain medical tests, potentially leading to inaccurate results.

How does biotin affect laboratory tests?

Biotin can interfere with tests that use biotin-streptavidin technology. This interference can cause falsely high or low results in various tests, including:

• Thyroid function tests
• Hormone tests
• Cardiac troponin tests

If you’re taking biotin supplements, it’s crucial to inform your healthcare provider before undergoing any blood tests. This information allows them to interpret your results accurately or recommend temporarily stopping biotin supplementation before testing.

Optimal Timing for Biotin Supplementation

When it comes to taking biotin, consistency is key. As a water-soluble vitamin, biotin isn’t stored in the body for long periods. Your body uses what it needs for the day and excretes the rest through urine. To maximize the benefits of biotin supplementation, it’s important to take it regularly.

Does the time of day matter for taking biotin?

Unlike some supplements that can affect sleep or energy levels, biotin doesn’t cause excitability or drowsiness. This means you can take it at any time of day without worry. Many people find it convenient to take biotin along with their other daily supplements.

If you’re taking biotin alongside fat-soluble vitamins, consider taking it with a meal to enhance absorption. Some individuals prefer taking their supplements in the morning to establish a consistent routine.

Natural Sources of Biotin in Diet

While supplements can be beneficial, it’s important to remember that they shouldn’t replace a balanced, nutrient-rich diet. Many foods naturally contain biotin, making it possible to meet your daily requirements through dietary choices alone.

Which foods are rich in biotin?

Several foods serve as excellent sources of biotin. These include:

1. Organ meats, especially beef liver
2. Salmon and other fatty fish
3. Pork
4. Legumes
5. Nuts, particularly almonds
6. Sunflower seeds
7. Sweet potatoes
8. Eggs (cooked, not raw)

It’s worth noting that food processing techniques can affect biotin content and bioavailability. Generally, obtaining nutrients from whole food sources is preferable to relying solely on supplements.

Recognizing Biotin Deficiency

While biotin deficiency is relatively rare, it can occur under certain circumstances. Understanding the signs and risk factors can help you identify potential deficiency and seek appropriate medical advice.

What are the symptoms of biotin deficiency?

Biotin deficiency can manifest in various ways, including:

• Hair loss
• Dry, scaly skin
• Fatigue
• Swelling at the corners of the mouth
• Sleep disturbances
• Neurological symptoms such as depression, lethargy, and paresthesia

It’s important to note that these symptoms can be associated with various nutritional deficiencies or health conditions. If you’re experiencing these symptoms, it’s crucial to consult a healthcare provider for proper diagnosis and treatment.

Who is at risk of biotin deficiency?

Certain groups may be more susceptible to biotin deficiency:

1. Individuals who consume large amounts of raw egg whites
2. Older adults, due to decreased nutrient absorption
3. Pregnant and breastfeeding women, due to increased nutritional demands
4. People with certain genetic disorders affecting biotin metabolism
5. Individuals on long-term anticonvulsant therapy

If you fall into any of these categories, you may want to discuss biotin supplementation with your healthcare provider.

The Role of Biotin in Hair, Skin, and Nail Health

Biotin has gained popularity as a supplement for improving hair, skin, and nail health. While its effectiveness in these areas is still being studied, many people report positive results from biotin supplementation.

How does biotin contribute to hair health?

Biotin is believed to play a role in the production of keratin, a protein that forms the structure of hair. Some studies suggest that biotin supplementation may help improve hair growth and reduce hair loss, particularly in individuals with biotin deficiency.

However, it’s important to note that if you’re not deficient in biotin, taking extra may not necessarily lead to improved hair growth. More research is needed to fully understand biotin’s impact on hair health in individuals with adequate biotin levels.

Can biotin improve skin condition?

Biotin’s role in skin health is tied to its function in fatty acid synthesis. These fatty acids are crucial for maintaining healthy skin. Some people report improvements in skin texture and hydration with biotin supplementation, though scientific evidence is limited.

If you’re considering biotin for skin health, it’s essential to remember that a balanced diet, proper hydration, and good skincare practices are also vital factors in maintaining healthy skin.

Does biotin strengthen nails?

Some studies have shown that biotin supplementation can help strengthen brittle nails. A daily dose of 2.5 mg of biotin for several months has been found to increase nail thickness and reduce splitting in some individuals.

However, as with hair and skin benefits, more research is needed to fully understand biotin’s impact on nail health in people without biotin deficiency.

Biotin Interactions with Medications and Other Supplements

While biotin is generally considered safe, it’s important to be aware of potential interactions with medications and other supplements. Understanding these interactions can help you use biotin safely and effectively.

Which medications can interact with biotin?

Biotin can interact with several types of medications:

• Anticonvulsants: Some anticonvulsant medications can reduce biotin levels in the body.
• Antibiotics: Certain antibiotics may reduce biotin absorption or increase its breakdown in the body.
• Alpha-lipoic acid: This supplement may decrease the activity of biotin.

If you’re taking any medications, it’s crucial to consult with your healthcare provider before starting biotin supplementation.

Can biotin be taken with other vitamins?

In general, biotin can be safely taken with other vitamins. In fact, it’s often included in multivitamin formulations. However, extremely high doses of pantothenic acid (vitamin B5) may compete with biotin for absorption in the intestines.

When taking multiple supplements, it’s always wise to consult with a healthcare professional to ensure you’re not exceeding safe levels of any nutrients.

In conclusion, biotin is an essential vitamin that plays a crucial role in energy production and maintaining overall health. While most people can obtain adequate biotin through a balanced diet, supplementation may be beneficial for certain individuals. As with any supplement, it’s important to use biotin responsibly, be aware of potential interactions, and consult with a healthcare provider before starting any new supplement regimen.

How Much Biotin can you Take Per Day?

Biotin is an important vitamin that serves a number of functions in the body. Read on to learn how much you should get per day.

What is Biotin?

Biotin is one of the eight B vitamins; it’s also known as vitamin B7. Much like the other B vitamins, biotin helps your body convert the food you consume into the energy your body needs to function at an optimal level. It’s also essential for the healthy functioning of your nervous system. Biotin supplements are popularly used to promote hair, skin, and nail health. (We’ll talk more about that below when we discuss symptoms of biotin deficiency.)

How Much Biotin to Take Daily

There’s no recommended daily allowance (RDA) of biotin, and people’s needs tend to vary based on age and whether or not you’re pregnant or lactating. The adequate intake value is considered to be 30 mcg for people 19 years of age and older. If you’re lactating, that number goes up to 35 mcg.

“Remember that biotin is a water-soluble vitamin – your body won’t store it for very long. ”

Maximum Safe Dose

There’s fortunately no evidence that biotin is toxic for people at high intakes. This finding has been borne out by several studies.

However, studies have found that biotin doses above 1 mg can affect lab tests, leading to falsely high or falsely low lab test results. Such incorrect findings can lead to misdiagnoses and inappropriate medical care. Biotin supplementation has also been shown to affect several common tests for thyroid health. So, if you’re taking a biotin supplement, you should be sure to let your doctor know before completing any blood work.

Can You Take Too Much Biotin?

Biotin is a water-soluble vitamin, which means that any excess biotin will be disposed of through the urine. That said, as mentioned above, taking biotin can affect lab values. Be sure to consult a medical professional before adding any new supplements to your routine.

Should You Take Biotin in the Morning or Night?

To get the most out of your biotin supplement, consistency is the key. Remember that biotin is a water-soluble vitamin – your body won’t store it for very long. Your body uses the water-soluble vitamins it needs for the day, and gets rid of the rest through your urine. So, if you want biotin to have its desired effect, you should be sure to take it on a daily basis.
The good news is that biotin leads to neither excitability nor drowsiness, so you’re fine to take it any time of day. You may want to take it whenever you’re taking the rest of your supplements, just so you remember. Many people like taking their supplements first thing in the morning. If you’re taking biotin along with some fat-soluble vitamins, you may want to take it with a meal.

Foods that Have Biotin

It’s important to remember that vitamin supplements are no substitute for a nutrient-dense, healthy diet. Biotin also happens to be richly available in a variety of food options. Some of these options include:

• Beef liver and organ meats
• Salmon
• Pork
• Legumes
• Almonds
• Sunflower seeds
• Sweet potatoes

And these options are really just scratching the surface! Talk to your doctor or a registered dietitian about working more biotin into your diet. As always, you’ll want to be mindful of food-processing techniques that might make it harder for your body to absorb the biotin in these foods. Getting nutrients from natural sources is the best way to go.

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Symptoms of Biotin Deficiency

Biotin deficiency happens to be rare. When it does happen, it’s usually caused by consuming raw eggs – the avidin found in raw egg whites binds to the biotin, thus making it unavailable for the body to absorb. Since our bodies have a harder time absorbing nutrients as we age, it’s also possible for older adults to experience a deficiency. Pregnant and breastfeeding people may also be at risk of a deficiency, due to the increased demands on the body.

Some symptoms of biotin deficiency include hair loss, dry skin, fatigue, swelling at the corners of the mouth, and struggles with sleep. It’s important to note, however, that these symptoms aren’t exclusively the province of a single nutrient deficiency; there can be several different causes. If you suspect you have a nutrient deficiency, you should talk to your doctor about confirming your nutritional status through lab work.

The Bottom Line

Most people are able to get enough biotin from their diets alone. Adequate intake for all adults 19 years of age and older is considered to be 30 mcg daily, though that number goes up to 35 mcg for people who are pregnant or breastfeeding. Some signs of biotin deficiency include hair loss, dry skin, fatigue, swelling at the corners of the mouth, and struggles with sleep. Biotin supplements are commonly used to promote hair, skin, and nail health.
Biotin is considered safe at higher doses, but studies indicate that taking too much biotin can interfere with various lab results. If you’re having blood work done, be sure to discuss your biotin supplementation with your doctor.

You can take your biotin supplement whenever you want, day or night; the key is to stay consistent with your routine.

How to take biotin for hair growth

In the crowded wellness field of vitamins and nutritional supplements, you may or may not have heard of biotin. Also known as vitamin B7, or vitamin H, biotin helps the body convert proteins, fats, and carbohydrates you ingest into energy. In recent years biotin has become popular because some people claim that taking extra biotin can help slow hair loss, strengthen thinning hair, or even regrow lost hair. It’s a claim that, if true, would ensure a huge market for this particular pill.

Half of men experience noticeable hair loss—scientifically known as androgenetic alopecia or male-pattern baldness—by the age of 50, according to the Cleveland Clinic. About 70% of all men will lose hair at some point in their lives. Women aren’t immune to hair loss either. Some estimates suggest that 50% of women will experience hair loss, with the prime cause also being androgenetic alopecia (called female pattern hair loss in women). The condition is estimated to affect about 30 million women in the U.S. alone.

RELATED: Why is my hair falling out?

Does biotin really work for hair growth?

Although it’s easy to find numerous websites touting biotin for hair regrowth (as well as a way to improve skin and brittle nails), the official word from the National Institutes of Health Office of Dietary Supplements is that “there is little scientific evidence to support these claims,” and “more research is needed before biotin can be recommended for any of these conditions. ” 

“We used to think that biotin worked for hair growth, but the science is more contradictory now,” says Sandra Marchese Johnson, MD, FAAD, a board-certified dermatologist at Johnson Dermatology in Fort Smith, Arkansas. “Research shows there is no to limited benefit.” 

Deirdre Hooper, MD, cofounder of Audubon Dermatology in New Orleans adds: “Although some very small studies have shown some improvement in hair or nail diseases with biotin supplementation … several studies have shown biotin to interfere with many blood tests, including thyroid and cardiac function tests.”

Not everyone is so down on biotin, however. A 2019 article from the Cleveland Clinic claimed that dermatologists have quietly prescribed biotin as a hair loss treatment for many years, even though the research hasn’t proved its health benefits. Why? Because some believe it works and it is not known to be harmful.

How much biotin should you take?

The recommended amount of biotin you need each day is up for debate and is thought to depend on your age. Newborn babies need just 5 micrograms (mcg) daily, while adults should be getting at least 30 mcg, and breastfeeding women should shoot for 35 mcg or more. Since biotin is found in many foods, “it would be unusual for anyone to be low in biotin,” Dr. Johnson says. 

Dr. Hooper adds: “For adults, biotin intake of 30 mcg per day is easily achieved through a well-balanced diet including biotin-containing foods, such as meat, eggs, fish, nuts, seeds, and certain vegetables like sweet potatoes, spinach, and broccoli.” This highlights that a person eating a well-rounded diet does not need biotin supplementation. 

If you choose to supplement, biotin can be taken by itself or along with other B-complex vitamins in multivitamin form. Most of the websites touting biotin for hair growth recommend taking 2-5 milligrams (2,000-5,000 mcg) of biotin in supplement form each day, and many supplements are sold under the name Biotin 5000, indicating a 5000 mcg (5 mg) size. This is far more than doctors recommend, although for most people the extra biotin shouldn’t present any health problems. No toxicity of excess biotin intake has been described. 

“It is a B vitamin, so it is difficult to overdose on it—most people will urinate out what they do not need,” says Johnson. “With that said, I suggest not taking more than the daily recommended dose of 30-100 mcg per day for an adult.”

In rare cases, people may suffer from biotin deficiency (not enough biotin) due to a genetic error of metabolism, a bacterial imbalance in the gastrointestinal tract, or the use of certain medications, including antiepileptics—such as carbamazepine, phenytoin, and phenobarbital—and the acne treatment isotretinoin. Older adults, heavy drinkers, smokers, and malnourished children are also more likely to have low levels of biotin. Usually, symptoms of biotin deficiency are treated with a 5,000 mcg supplement regardless of the cause. 

Although biotin can interfere with some blood tests (including troponin, digoxin, ferritin, testosterone, brain natriuretic peptide, and progesterone). According to the Mayo Clinic, “no side effects have been reported for biotin in amounts up to 10 mg (10,000 mcg) per day. ” Even so, numerous websites claim that too much biotin can weaken the immune system, impact the neurological system, contribute to high blood glucose levels, and cause digestion problems or skin rashes. If you are taking biotin as a supplement and notice any of these symptoms, contact a doctor. It is also suggested to stop biotin supplementation 72 hours before bloodwork is drawn so that the results are more accurate.

Best biotin for hair growth

If you’ve spoken with a healthcare provider and decided to take a biotin supplement as part of your hair care regimen, you may be aware that the market is flooded with biotin supplements that all make the same claims. How can you tell which ones are the best? The answer depends on what you’re looking for specifically and what you consider important.

Based on reviews, if you just want biotin without any other vitamins or nutrients, Meribin High Potency Biotin, a 5,000 mcg capsule, is a trusted name. Customers say another good, inexpensive choice is Nature’s Bounty Biotin Softgels, which come in 5,000 mcg and 10,000 mcg sizes. If you’re looking for a little less biotin, some recommend trying Solgar Biotin, a 3,000 mcg tablet that is vegan, non-GMO, and gluten free. If you want something you can chew on, people like Vitafusion Biotin gummies, which are 5,000 mcg and naturally blueberry flavored with no high-fructose corn syrup. 

In many cases, biotin is packaged together with other ingredients in a multivitamin or hair growth supplement. These can be aimed at boosting B-vitamin levels across the board or promoting healthier hair, skin, and nails. One of the most popular hair-health supplements on the market is Country Life Maxi-Hair Plus, which contains 5,000 mcg of biotin along with vitamins A, C, and E, calcium, folate, zinc, and more. Users say a good choice for a B-vitamin booster is Garden of Life Vitamin Code Raw B-Complex, which contains 325 mcg of biotin and other vitamins derived from raw, organic fruits and vegetables.

Other popular choices for hair growth include:

• Zhou Hairfluence, which has 5,000 mcg of biotin, collagen, hydrolyzed keratin, and other essential vitamins
• Code Age hair vitamins, which contain 10,000 mcg of biotin and other hair-healthy ingredients
• MegaFood Skin, Nails & Hair, which has 300 mcg of biotin and a special support blend made from organic plants.
• Nutrafol, which has 3,000 mcg of biotin, selenium, iodine, and vitamin C, A, and D
• Viviscal, which has 120 mcg of biotin and a proprietary marine complex of amino acids

Home remedies for hair growth

Whether you’re taking biotin or not, there are a number of things you can do at home to help give you healthy hair. Perhaps the best place to start is with changes to your diet or lifestyle. Eating foods like salmon, tuna, and walnuts that are rich in omega-3 fatty acids can improve hair health. Avoiding cigarettes can eliminate the damage that smoking does to your hair. And if you blow dry your hair or use hot styling tools, you should know that heat is a common cause of dry, brittle hair. 

“Avoid trauma to your hair,” Dr. Johnson advises. “Keep your scalp happy with antidandruff shampoos and non-waxy conditioners, and do all of the things that promote overall health: sleep, limit stress, eat well, hydrate, exercise. ”

Massaging your scalp will increase blood flow to your scalp, which can help encourage hair growth. You can do this with just your fingers, or you can massage in creams or oils. Aloe vera can help unblock clogged hair follicles, and coconut oil, fish oil, or castor oil can make your hair more lustrous. Essential oils like rosemary oil, geranium oil, and lemon oil may help hair grow, and even onion juice can stimulate hair regrowth and treat conditions like alopecia areata (patchy hair loss)—as long as you can stand the smell.

To pamper your hair with something special, try a hair mask made with egg yolks and olive oil (or cinnamon and olive oil). Mix the ingredients together and apply them to your hair for 30-45 minutes before showering. And on a day-to-day basis, be gentle with your hair when you brush it or style it.

Some medications have been shown to contribute to hair loss, including blood pressure and cholesterol medicines, certain antidepressants, and hormone-related medicines like birth control and testosterone. If you are taking any of these medications, consult your doctor before stopping their use, and if simpler measures don’t work, ask your doctor about medications that have been proven to help regrow hair.

“Minoxidil is a great tool with lots of science to back it up,” says Hooper. “Many forms of hair loss will improve with minoxidil.” Hooper recommends using the stronger, more effective 5% solution rather than the 2% solution, unless the 5% solution irritates your skin or “if you notice hair growing where you don’t want it to be, like on your face.”

When to see a doctor for hair loss

If you notice sudden hair loss, make an appointment to see a doctor right away. Sudden hair loss can be a sign of an underlying medical condition like thyroid disease, ringworm, menopause, or pregnancy. Hair loss can also be a sign of a reaction to a medication used to treat cancer, high blood pressure, arthritis, depression, or heart problems.

If you are losing your hair gradually or noticing more scalp than you used to, and you have any concerns about it, contact a dermatologist sooner rather than later. Hair loss can be permanent, so the earlier you start treating it, the more likely you are to have better results.

“A board-certified dermatologist is the expert at diagnosing and treating hair loss,” says Dr. Hooper. “Hair loss is complex and often has a combination of causes. Your dermatologist will talk to you about how much hair you have lost, examine your scalp, skin, and nails, and possibly do blood work or a biopsy to help diagnose your issue and create a treatment plan.”

Vitamin B7 for hair: what it contains and how to take it

Vitamin B7 will help you cope with such problems as hair loss, slow growth, increased activity of the sebaceous glands and even dandruff.

Most hair problems are due to biotin deficiency. But besides hair, it also supports healthy skin and promotes nail growth.

What dosage of vitamin B7 to choose?

Typically, biotin is produced in the following dosages: 1,000 mcg, 5,000 mcg, and 10,000 mcg.

When choosing a product by dosage, you should pay attention to the condition of your hair.
If you plan to take biotin as a preventive measure, then 1,000 mcg will be sufficient. A dosage of 5,000 micrograms is already more suitable for treatment.
If the situation is critical, then perhaps the dosage of 10,000 micrograms is just for you.

If you don’t find the 10,000 mcg product you’re looking for, you can purchase a 5,000 mcg supplement and take a double serving.

What form of release B7 to choose?

Despite the fact that there is not much difference in what form to take biotin, manufacturers take this issue seriously enough to please the consumer.

Liquid and lozenges are more bioavailable and available in a variety of flavors.

In reality, it all comes down to personal preference. The most common tablets or capsules will be no worse in their effectiveness.

Can men use biotin to strengthen hair?

Many people think that these supplements are aimed exclusively at women. Actually it is not. Men with baldness, hormonal imbalances, or those who are simply growing a beard can also benefit from taking biotin.

Question price. Is biotin cheap?

Biotin supplementation is relatively inexpensive. On average, B7 for 100 tablets from a top brand will cost around UAH 300-400. At the same time, 100 tablets will be enough for you for 3 months. During this time, you should already see the result from taking the supplement.

Use an integrated approach

Also, it should be noted that if you see that you have an extremely poor
hair condition, then you are unlikely to get by with biotin alone. Therefore, approach this issue more comprehensively.

Biotin is key, but it’s also worth balancing your diet and daily routine. Make sure that meals are regular, full, varied, and that your sleep is healthy, sufficient and sound.

Add collagen, healthy fats and other hair supplements to your diet. In doing so, pay attention to the dosage of biotin (and other key ingredients) discussed earlier.

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Biotin for hair and skin: what is the use and how to take it

B vitamins bring tremendous benefits and have a wide spectrum of action. One of them has recently gained immense popularity. Biotin for hair is known as H, or B7. It is involved in key processes in the functioning of the body.

Biotin is believed to play an important role in maintaining healthy hair, nails and skin. Vitamin is often included in the composition of shampoos and care products. Dietary supplements with B7 are wildly popular with women all over the world. Is biotin really useful and with what you can replenish its reserves in the body, we will consider in this article.

Benefits of biotin for hair

Before taking biotin for hair growth, you need to understand how it affects the cellular structures of the body. Scientific studies have shown the versatile action of the substance.

Benefits of Biotin:

• stimulates the independent production of collagen, which is the main structural unit of hair and nails;
• improves hair structure;
• helps to strengthen hair follicles and nails;
• fights hair loss;
• makes hair shiny and thick;
• normalizes the work of the sebaceous glands, which protects against the appearance of seborrhea.

In addition to the undeniable benefits for hair, biotin affects many processes in the human body:

• affects metabolism;
• regulates genes;
• is involved in the transfer of information between cells;
• converts fats, carbohydrates and proteins received by the body into energy;
• reduces the level of bad cholesterol in the blood;
• reduces inflammation;
• regulates blood sugar;
• improves human cognitive abilities.

Biotin has a beneficial effect on the skin. It increases its elasticity, gives a healthy look, resists the aging process. Biotin is often prescribed for seborrhea, alopecia, dermatitis, psoriasis. It helps to cope with the split ends of the hair, stimulates their growth and prevents the appearance of gray hair.

Is it worth taking biotin against hair loss

Many people start drinking biotin for hair loss only because of large-scale advertising. At the same time, in the scientific world, opinions about the vitamin differ. The thing is that at the moment there are few large-scale studies on the effects of biotin on hair growth.

Scientists confirm the positive effect of the vitamin on the structure of nails, hair follicles and skin in general. However, they do not undertake to claim that biotin is able to completely restore damaged hair. There is absolutely no data on the effect of the vitamin in male pattern baldness. And studies in a female focus group noted changes in the structure and density of hair only after 90 days after starting supplementation.

Our body is able to independently produce biotin with the help of intestinal microflora. However, the substance does not accumulate, so a person needs food with a high vitamin content in the daily diet.

Biotin norm

The average daily allowance for an adult is 30 mcg. Normal levels of biotin in the human body can be maintained effortlessly with a balanced diet.

Dietary supplements are recommended to be taken only on prescription. The standard dosage of biotin in one capsule is 1,000 mcg. There are supplements of 5,000 and 10,000 micrograms. This is hundreds of times more than the body needs. Therefore, you should not take biotin on your own.

Vitamin B7 is water-soluble, that is, in case of an overdose, it will be excreted in the urine. However, this does not always happen. There is a risk of getting cramps, nausea, or indigestion. In addition, a high dosage of biotin distorts blood tests. Doctors may simply not notice the disease due to false data.

However, you should not completely abandon biotin in the form of a supplement. If the doctor diagnoses the problem of vitamin B7 deficiency and prescribes it, then you should drink the prescribed course. For example, biotin at a dosage of 10,000 micrograms may be prescribed for skin diseases and baldness.

Products with biotin

If you want to improve the condition of your hair, then the biotin in the products will be an excellent source of the necessary substance.