How much biotin do i need a day: Biotin: Supplement Information From WebMD
Biotin: Supplement Information From WebMD
Biotin is a coenzyme and a B vitamin. It is also known as vitamin H. Because biotin is present in so many different kinds of foods, deficiency is rare.
As a supplement, biotin is sometimes used for hepatitis, brittle nails, neuropathy, and other conditions.
Why do people take biotin?
Biotin plays a key role in the body. It supports the health of the skin, nerves, digestive tract, metabolism, and cells. One small study suggested that biotin and other micronutrients helped treat peripheral neuropathy, nerve pain in the extremities that can result from kidney failure or diabetes.
Biotin supplements have been studied as a treatment for a number of conditions. Biotin might decrease insulin resistance and nerve symptoms related to type 2 diabetes. More research needs to be done. Some preliminary evidence suggests that biotin might help strengthen brittle nails. Other uses of biotin — for conditions like cradle cap, hepatitis, hair loss, and depression — are unsupported or untested.
However, most people don’t need biotin supplements. We get biotin in foods naturally. Our bodies also recycle the biotin we’ve already used. Genuine biotin deficiency is quite rare.
Pregnant women sometimes have low levels of biotin, so some take biotin supplements. The benefits and risks aren’t clear.
How much biotin should you take?
The Institute of Medicine has set an adequate intake (AI) for biotin. Getting this amount from diet, with or without supplements, should be enough to support good health.
||Biotin: Adequate Intake (AI)
19 years and up
Depending on your case, your doctor might recommend a higher dose. Even at higher levels, biotin appears to be fairly safe. Researchers don’t know at what dosage biotin might start to pose health risks.
Can you get biotin naturally from foods?
Biotin occurs naturally in many foods. Wheat germ, whole-grain cereals, whole wheat bread, eggs, dairy products, peanuts, soya nuts, Swiss chard, salmon, and chicken are all sources of biotin.
Biotin Daily Dose: How Much Should I Take
Medically reviewed by Mary Lucas, RN Written by Our Editorial Team Last updated 10/01/2020
Biotin, or vitamin B7, is a water-soluble B vitamin that’s a popular ingredient in hair growth and care products.
While biotin isn’t a proven, FDA-approved treatment for preventing male pattern baldness like finasteride or minoxidil, there’s some evidence that it can help to promote healthy hair growth, particularly in people who are biotin deficient.
We’ve covered most of this in our guide to biotin for hair growth and health, which looks at the most current research on biotin’s benefits.
Since biotin is a supplement rather than an FDA-approved medication, there are no guidelines regarding how much to take per day — although there are recommendations from credible sources like the Food and Nutrition Board (FND) at the National Academies of Sciences, Engineering, and Medicine.
This lack of concrete information can make it confusing and difficult to work out how to incorporate biotin into your hair care and hair loss prevention routine.
Below, we’ve looked at the data to work out how much biotin you should take per day for ideal hair health. We’ve also listed some of the risks of taking too much biotin, from side effects to a range of issues biotin can cause with certain lab tests.
hair loss treatment
balding can be optional
How Much Biotin Should You Take?
Currently, there’s no FDA recommended dietary allowance (RDA) for biotin, meaning there’s no widely accepted recommended daily dose.
Biotin is taken from the foods we eat by the microflora of the large intestine. Most people produce enough biotin through their digestive system to avoid the need for supplementation, meaning there’s no essential minimum dose of biotin — only recommended doses.
Because of this, biotin supplementation is usually only necessary if you’ve been diagnosed with a biotin deficiency. However, it’s common and safe to take a small daily dose of biotin to prevent biotin deficiency and potentially promote hair health.
The National Institutes of Health recommends a biotin dose of 20 to 30 micrograms (mcg) per day for teenagers and adults to prevent biotin deficiency.
If you’ve been diagnosed with a biotin deficiency, follow the treatment dose provided by your healthcare provider. Treatment doses of biotin can vary based on a person’s age and the severity of their biotin deficiency.
What’s the Maximum Safe Dose of Biotin?
The Mayo Clinic states that no side effects have been reported for biotin in amounts of up to 10 milligrams (10,000 mcg) per day. This is double the amount of biotin that’s included in our biotin gummy vitamins.
The Office of Dietary Supplements (ODS), part of the National Institutes of Health, reports that studies of even higher doses of biotin, including studies of biotin at doses of 10mg to 50mg per day, have not produced any symptoms of toxicity.
With this said, it’s still important not to take too much biotin.
Unless you’ve been prescribed biotin at a specific dose by your doctor to treat a deficiency, stick to the recommended dose provided by your biotin supplement.
Biotin and Lab Tests
There’s evidence to suggest that high intake of biotin supplements could potentially interfere with several lab tests.
Specifically, daily use of high doses of biotin supplements has been linked to inaccurate readings for lab tests used to measure certain hormone levels, including thyroid hormone. This has resulted in some biotin users receiving test results that falsely indicate hyperthyroidism or Graves’ disease.
Use of biotin supplements has also been linked to falsely low results on troponin tests, which are often used to diagnose stroke, heart attack and other cardiovascular conditions.
Because of this, the FDA recommends healthcare professionals ask patients about their use of biotin if their lab test results are unusual. If you use biotin supplements, it’s important to let your doctor know ahead of time if you’re going to receive any type of blood test.
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 wellbeing.
If you take a biotin supplement such as our biotin gummy vitamins, make sure you don’t exceed the recommended serving size. If you’re concerned about using biotin, or believe that you have a biotin deficiency, contact your doctor for personalized advice and assistance.
grow new hair or your money back
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment.
Clinical Application and DANGERS of High Dose Biotin – Pharmacy Solutions Online
Clinical Application and DANGERS of High Dose Biotin
- High-dose biotin treatment can cause insidiously misleading laboratory results by fully mimicking the typical laboratory pattern of Graves’ disease and sometimes persisting for several days after biotin application 
- A Somewhat Bizarre Case of Graves Disease Due to Vitamin Treatment 
- A Single 10 mg Oral Dose of Biotin Interferes with Thyroid Function Tests 
- High-dose biotin in infants mimics biochemical hyperthyroidism with some commercial assays 
- The FDA has received a report that one patient taking high levels of biotin died following falsely low troponin test results when a troponin test known to have biotin interference was used 
Biotin, also known as vitamin B7, is a water-soluble vitamin often found in multi-vitamins, prenatal vitamins, and dietary supplements marketed for hair, skin, and nail growth. Most people get enough biotin from the foods they eat. However, certain groups are more prone to deficiency, such as patients with a rare genetic disorder called “biotinidase deficiency”, alcohol dependence, and pregnant and breastfeeding women.
Biotin deficiency is very rare in the United States and can cause thinning hair and loss of body hair; brittle nails; a rash around the eyes, nose, mouth, and anal area; skin infection; pinkeye; high levels of acid in the blood and urine; nervous system disorders; and seizures. Symptoms of biotin deficiency in infants include weak muscle tone, sluggishness, and delayed development.
The Food and Nutrition Board (FNB) based its determination of Adequate Intake (AI) for all populations on the amount of biotin in human milk consumed by infants and then used body weight to extrapolate AIs for other groups. Table 1 lists the current AIs for biotin .
High Dose Biotin
Several studies have found no adverse effects of 10–50 mg/day of biotin, even up to 200 mg/day oral or 20 mg/day intravenously when administered to patients with inherited biotin metabolic diseases and acquired biotin deficiency
The recommendations for adequate intake in adults has been estimated to be 30 µg/day ,. This usual dietary intake is not expected to be high enough to affect immunoassays based on the streptavidin-biotin binding. However, patients with inherited metabolic diseases like propionic acidemia, biotinidase deficiency, and patients with parenteral nutrition receive a higher dosage of biotin, with daily oral doses in case of inherited metabolic diseases ranging from 10 to 40 mg per day , . Supraphysiological biotin administration is also used in certain auto-immune conditions aimed at reducing hair loss or fortifying hair and nails (up to 20 mg per day). It is sometimes listed as an unnamed supplement to improve hair, nails, and skin, and is not considered a medication by the patient, therefore not worth mentioning . More recently, very high doses of biotin (300 mg per day) have been used in clinical trials in multiple sclerosis and demyelinating pathologies . Although the therapeutic mechanism for high-dose biotin in biotin-thiamin–responsive basal ganglia disease (BTBGD) remains unknown, high doses of biotin alone (5-10 mg/kg-d) had been used in the successful treatment of this disease .
Excess biotin has not been shown to have any toxic effects in humans. However, high plasma biotin (>30 µg/L) can lead to clinically misleading interferences with streptavidin-biotin immunoassays. 
Dangerous Lab Interference causing false-positive/negative
Biotin in blood or other samples taken from patients who are ingesting high levels of biotin in dietary supplements can cause clinically significant incorrect lab test results. High dose biotin may interfere with diagnostic assays that:
- Use biotin-streptavidin technology
- Are commonly used to measure levels of hormones (such as thyroid hormone)
- Measure other analytes such as 25-hydroxyvitamin D, producing falsely normal/abnormal results
The results of many hormonal immunoassays (troponin, natriuretic peptides, therapeutic drug assays, serology tests) may be misleading because of biotin interference. Many non-hormonal immunoassays may also be inaccurate in biotin-treated patients, showing falsely low tumor markers and ferritin levels, falsely high vitamin B12 and folate levels, and falsely negative serologies.  Many immunoassays provide highly inaccurate results if tested less than two days after the ingestion of biotin (seven days for thyroid receptor antibodies). As a result, biotin administration must be discontinued at least two days prior to sampling.
Recent case reports have described lab results falsely indicating Graves disease and severe hyperthyroidism in patients taking 10–300 mg biotin per day, including six children receiving high doses of biotin (2–15 mg/kg per day) to treat inherited metabolic disease. According to the Food and Drug Administration (FDA), a patient with a high intake of supplemental biotin died following a troponin test that gave a falsely low result, because the test was subject to biotin interference.
The FDA advises healthcare providers to ask their patients about any supplements they may be taking that contain biotin and to consider biotin interference as a possible source of error if laboratory test results do not match the clinical presentation of the patient.
Tables 2 and 3 lists current assays that may be impacted by high-dose biotin.
Table 2: Potential some potential errors in hormone testing, due to biotin interference 
Table 3: Assays prone to biotin interference 
What can be done to suspect and overcome these interferences?
The possibility of an analytical artifact may be inferred from various signs :
- Lack of coherence with the clinical presentation; e. g. a thyrotoxic biochemical profile in a patient who is clinically euthyroid. The anomaly may extend to several other endocrine investigations to heighten suspicion of assay interference.
- Comparison of physiologically dependent variables: lack of the usual balance between the hormone and its regulating factor, evoking, for example, the very rare syndrome of inappropriate secretion of TSH.
- Extremely unusual analyte concentration.
- Markedly different results given by different analytical methods: as mentioned above, these analytical errors are method-dependent, because they impact specifically streptavidin-biotin based immunoassays.
One method of biotin neutralization is highly efficient and may be easily performed in any clinical laboratory, either to investigate unexpected hormonal profile, or to prevent artifact for known biotin supplementation. 
Another method enables laboratories to confirm biotin interference in the appropriate clinical setting. Moreover, it enables laboratories to remove the interference and report accurate and reliable results, without the need for patients to withhold beneficial therapy prior to blood tests. 
- National Research Council. Dietary reference intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic acid, Biotin, and Choline. National Academy of Sciences. Washington, DC: National Academy press, 1998:374–89.
- Zempleni J, Wijeratne SS, Hassan YI. Biotin. Biofactors 2009;35:36–46.
- Elston MS, Sehgal S, Du Toit S, Yarndley T, Conaglen JV. Facticious Graves’ disease due to biotin immunoassay interference – a case and review of the literature. J Clin Endocrinol Metab 2016;101:3251–5.
- Khieng V, Stevens C. Vitamin D toxicity? a case study. NZ J Med Lab Sci 2010;64:44–50.
- Seaborg E. Thyroid month January 2016: beware of biotin. In endocrine news. Washington, USA: Endocrine society, 2016:42. Available at: http://endocrinenews.endocrine.org/January-2016-thyroid-month-beware-of-biotin
- Sedel F, Papeix C, Bellanger A, Touitou V, Lebrun-Frenay C, Galanaud D, et al. High doses of biotin in chronic progressive multiple sclerosis: a pilot study. Mult Scler relat Disord 2015;4:159–69.
- Mock, Donald M. “Biotin: from nutrition to therapeutics.” The Journal of nutrition 147.8 (2017): 1487-1492.
- Piketty, Marie-Liesse, et al. “High-dose biotin therapy leading to false biochemical endocrine profiles: validation of a simple method to overcome biotin interference.” Clinical Chemistry and Laboratory Medicine (CCLM) 55.6 (2017): 817-825.
- Piketty, Marie-Liesse, et al. “False biochemical diagnosis of hyperthyroidism in streptavidin-biotin-based immunoassays: the problem of biotin intake and related interferences.” Clinical Chemistry and Laboratory Medicine (CCLM) 55.6 (2017): 780-788.
- Caputo, Marco, and Romolo Dorizzi. “Hyperthyroidism and nutritional supplements: Watch out!”
- Selby C. Interference in immunoassay. Ann Clin Biochem 1999;36:704–21.
- Trambas, Christina, et al. “Depletion of biotin using streptavidin-coated microparticles: a validated solution to the problem of biotin interference in streptavidin–biotin immunoassays.” Annals of clinical biochemistry (2017): 0004563217707783.
- Kummer, Sebastian, Derik Hermsen, and Felix Distelmaier. “Biotin treatment mimicking Graves’ disease.” New England Journal of Medicine 375.7 (2016): 704-706.
- Al-Salameh, Abdallah, et al. “A Somewhat Bizarre Case of Graves Disease Due to Vitamin Treatment.” Journal of the Endocrine Society 1.5 (2017): 431-435.
- Biscolla, Rosa Paula M., et al. “A Single 10 mg Oral Dose of Biotin Interferes with Thyroid Function Tests.” Thyroid 27.8 (2017): 1099-1100.
- Arya, Ved Bhushan, et al. “High‐dose Biotin in Infants Mimics Biochemical Hyperthyroidism with Some Commercial Assays.” Clinical endocrinology (2018).
- Biotin (vitamin B7): Safety communication – may interfere with lab tests
How much biotin can you take in a day?
According to the Mayo Clinic, the recommended dosage for biotin for therapeutic effects is anywhere from 30 mcg to 100 mcg per day for adults and teenagers.
Recommended Daily Doses of Biotin for Specific Conditions
People with neurodegenerative conditions or failing nerve health may benefit from significantly higher doses of D-Biotin on a daily basis.
The reason is that D-biotin supports production of the myelin sheath through the production of fatty acid synthesis. When myelin is damaged, biotin can support key enzymes, prompting the body to produce more myelin. Communication between nerve cells is much easier when there are healthy levels of myelin in the body, and this communication is crucial in supporting nerve health.
In these cases, products such as Myetin® offer as much as 150 mg of biotin in each dose and can be taken twice daily to deliver a total of 300 mg daily.
Worried About Too Much Biotin Daily?
Healthline reports that taking high dose biotin is relatively safe with no downsides. Additionally, doctors have publicly recommended up to 300 mg of biotin daily for specific neurological conditions. Although there is no evidence that biotin interacts with any medication, biotin can result in a false or abnormal result in thyroid levels. Be sure to inform your healthcare provider that you are taking high dose biotin prior to having lab tests performed.
In further research, the Institute of Medicine did not identify an upper level for biotin dosing. Since your body does not store excess biotin, it is excreted naturally by the kidneys.
As with any change to your health regimen, if you have questions about what type of daily dose of biotin is right for you, it’s best to consult your doctor or medical care professional for a consultation. However, products like Myetin® are available without a prescription.
Vitamins and minerals – B vitamins and folic acid
There are many different types of vitamin B.
This section has information on:
- thiamin (vitamin B1)
- riboflavin (vitamin B2)
- niacin (vitamin B3)
- pantothenic acid
- vitamin B6
- biotin (vitamin B7)
- folate and folic acid
- vitamin B12
Thiamin (vitamin B1)
Thiamin, also known as vitamin B1, helps:
- the body break down and release energy from food
- keep the nervous system healthy
Good sources of thiamin
Thiamin is found in many types of food.
Good sources include:
- some fresh fruits (such as bananas and oranges)
- wholegrain breads
- some fortified breakfast cereals
How much thiamin do I need?
The amount of thiamin adults (aged 19 to 64) need is:
- 1mg a day for men
- 0.8mg a day for women
You should be able to get all the thiamin you need from your daily diet.
Thiamin cannot be stored in the body, so you need it in your diet every day.
What happens if I take too much thiamin?
There’s not enough evidence to know what the effects might be of taking high doses of thiamin supplements each day.
What does the Department of Health and Social Care advise?
You should be able to get all the thiamin you need by eating a varied and balanced diet.
If you take supplements, do not take too much as this might be harmful.
Taking 100mg or less a day of thiamin supplements is unlikely to cause any harm.
Riboflavin (vitamin B2)
Riboflavin, also known as vitamin B2, helps:
- keep skin, eyes and the nervous system healthy
- the body release energy from food
Good sources of riboflavin
Good sources of riboflavin include:
- fortified breakfast cereals
- plain yoghurt
UV light can destroy riboflavin, so ideally these foods should be kept out of direct sunlight.
How much riboflavin do I need?
The amount of riboflavin adults (aged 19 to 64) need is about:
- 1.3mg a day for men
- 1.1mg a day for women
You should be able to get all the riboflavin you need from your daily diet.
Riboflavin cannot be stored in the body, so you need it in your diet every day.
What happens if I take too much riboflavin?
There’s not enough evidence to know what the effects might be of taking high doses of riboflavin supplements each day.
What does the Department of Health and Social Care advise?
You should be able to get all the riboflavin you need by eating a varied and balanced diet.
If you take supplements, do not take too much as this might be harmful.
Taking 40mg or less a day of riboflavin supplements is unlikely to cause any harm.
Niacin (vitamin B3)
Niacin, also known as vitamin B3, helps:
- the body release energy from food
- keep the nervous system and skin healthy
Good sources of niacin
There are 2 forms of niacin: nicotinic acid and nicotinamide. Both are found in food.
Good sources of niacin include:
How much niacin do I need?
The amount of niacin you need is about:
- 16.5mg a day for men
- 13.2mg a day for women
You should be able to get all the niacin you need from your daily diet.
Niacin cannot be stored in the body, so you need it in your diet every day.
What happens if I take too much niacin?
Taking high doses of nicotinic acid supplements can cause skin flushes. Taking high doses for a long time could lead to liver damage.
There’s not enough evidence to know what the effects might be of taking high daily doses of nicotinamide supplements.
What does the Department of Health and Social Care advise?
You should be able to get the amount of niacin you need by eating a varied and balanced diet.
If you take niacin supplements, do not take too much as this might be harmful.
Taking 17mg or less of nicotinic acid supplements a day, or 500mg or less of nicotinamide supplements a day, is unlikely to cause any harm.
Pantothenic acid has several functions, such as helping the body to release energy from food.
Good sources of pantothenic acid
Pantothenic acid is found in varying amounts in almost all vegetables, wholegrain foods and meats, but good sources include:
- liver and kidneys
Breakfast cereals are also a good source if they have been fortified with pantothenic acid.
How much pantothenic acid do I need?
No amount has been set in the UK for how much pantothenic acid you need.
You should be able to get all the pantothenic acid you need from your daily diet, as it’s found in many foods.
Pantothenic acid cannot be stored in the body, so you need it in your diet every day.
What happens if I take too much pantothenic acid?
There’s not enough evidence to know what the effects might be of taking high daily doses of pantothenic acid supplements.
What does the Department of Health and Social Care advise?
You should be able to get all the pantothenic acid you need by eating a varied and balanced diet.
If you take supplements, do not take too much as this might be harmful.
Taking 200mg or less a day of pantothenic acid in supplements is unlikely to cause any harm.
Vitamin B6, also known as pyridoxine, helps:
- the body to use and store energy from protein and carbohydrates in food
- the body form haemoglobin, the substance in red blood cells that carries oxygen around the body
Good sources of vitamin B6
Vitamin B6 is found in a wide variety of foods, including:
- poultry, such as chicken or turkey
- some fish
- soya beans
- some fortified breakfast cereals
How much vitamin B6 do I need?
The amount of vitamin B6 adults (aged 19 to 64) need is about:
- 1. 4mg a day for men
- 1.2mg a day for women
You should be able to get all the vitamin B6 you need from your daily diet.
The bacteria that live naturally in your bowel are also able to make vitamin B6.
What happens if I take too much vitamin B6?
When taking a supplement, it’s important not to take too much.
Taking 200mg or more a day of vitamin B6 [LK2] can lead to a loss of feeling in the arms and legs known as peripheral neuropathy.
This will usually improve once you stop taking the supplements.
But in a few cases when people have taken large amounts of vitamin B6, particularly for more than a few months, the effect can be permanent.
The effect of taking vitamin B6 at doses between 10 and 200 mg is unclear. So there’s not enough evidence to say how long these doses could be taken for safely.
What does the Department of Health and Social Care advise?
You should be able to get the vitamin B6 you need by eating a varied and balanced diet.
If you take vitamin B6 supplements, do not take too much as this could be harmful.
Do not take more than 10mg of vitamin B6 a day in supplements unless advised to by a doctor.
Biotin (vitamin B7)
Biotin is needed in very small amounts to help the body make fatty acids.
The bacteria that live naturally in your bowel are able to make biotin, so it’s not clear if you need any additional biotin from the diet.
Biotin is also found in a wide range of foods, but only at very low levels.
What happens if I take too much biotin?
There’s not enough evidence to know what the effects might be of taking high daily doses of biotin supplements.
What does the Department of Health and Social Care advise?
You should be able to get all the biotin you need by eating a varied and balanced diet.
If you take biotin supplements, do not take too much as this might be harmful.
Taking 0.9mg or less a day of biotin in supplements is unlikely to cause any harm.
Folate and folic acid
Folate is a B vitamin found in many foods. The manmade form of folate is called folic acid.
Folate is also known as folacin and vitamin B9.
- the body form healthy red blood cells
- reduce the risk of birth defects called neural tube defects, such as spina bifida, in unborn babies
A lack of folate could lead to folate deficiency anaemia.
Good sources of folate
Folate is found in small amounts in many foods.
Good sources include:
- brussels sprouts
- leafy green vegetables, such as cabbage, kale, spring greens and spinach
- chickpeas and kidney beans
- liver (but avoid this during pregnancy)
- breakfast cereals fortified with folic acid
How much folate do I need?
Adults need 200 micrograms of folate a day. A microgram is 1,000 times smaller than a milligram (mg). The word microgram is sometimes written with the Greek symbol μ followed by the letter g (μg).
There are no long-term stores in the body, so you need to eat folate-containing foods frequently.
Most people should be able to get the amount of folate they need by eating a varied and balanced diet.
If you’re pregnant or could get pregnant
If you’re pregnant, trying for a baby, or could get pregnant, it’s recommended that you take a 400 microgram folic acid supplement daily until you’re 12 weeks pregnant.
Folic acid supplements need to be taken before you get pregnant, so start taking them before you stop using contraception or if there’s a chance you might get pregnant.
This is to help prevent neural tube defects, such as spina bifida, in your baby.
Some women have an increased risk of having a pregnancy affected by a neural tube defect and are advised to take a higher dose of 5mg of folic acid each day until they’re 12 weeks pregnant.
This is important and unlikely to cause harm, as it’s taken on a short-term basis, but speak to your doctor first.
Get more advice about vitamins and minerals during pregnancy, including who should take a higher dose of folic acid.
What happens if I take too much folic acid?
Taking doses of folic acid higher than 1mg can mask the symptoms of vitamin B12 deficiency, which can eventually damage the nervous system if it’s not spotted and treated.
This is particularly a concern for older people because it becomes more difficult to absorb vitamin B12 as you get older.
What does the Department of Health and Social Care advise?
The Department of Health and Social Care recommends that folic acid supplements are taken by all women who are pregnant or could get pregnant.
Women who cannot get pregnant and men should be able to get all the folate they need by eating a varied and balanced diet.
If you’re taking folic acid supplements, it’s important not to take too much as this could be harmful.
Taking 1mg or less a day of folic acid supplements is unlikely to cause any harm.
Vitamin B12 is involved in helping the body:
- make red blood cells and keeping the nervous system healthy
- release energy from food
- use folate
A lack of vitamin B12 could lead to vitamin B12 deficiency anaemia.
Good sources of vitamin B12
Good sources include:
- some fortified breakfast cereals
How much vitamin B12 do I need?
Adults (aged 19 to 64) need about 1.5 micrograms a day of vitamin B12.
If you eat meat, fish or dairy foods, you should be able to get enough vitamin B12 from your diet.
But as vitamin B12 is not found naturally in foods such as fruit, vegetables and grains, vegans may not get enough of it.
Read about the vegan diet for nutrition information and advice.
What happens if I take too much vitamin B12?
There’s not enough evidence to show what the effects may be of taking high doses of vitamin B12 supplements each day.
What does the Department of Health and Social Care advise?
You should be able to get all the vitamin B12 you need by eating a varied and balanced diet.
If you take vitamin B12 supplements, do not take too much as this could be harmful.
Taking 2mg or less a day of vitamin B12 in supplements is unlikely to cause any harm.
Page last reviewed: 03 August 2020
Next review due: 03 August 2023
Biotin – an overview | ScienceDirect Topics
Biotin, also known as vitamin B7 or vitamin H, is an essential vitamin because it acts as a cofactor for five biotin-dependent carboxylases that play critical roles in the intermediate metabolism of gluconeogenesis, fatty acid synthesis, and amino acid catabolism.1 Pharmacology and pathophysiology of biotin have been discussed in Chapter 2. The daily requirement of biotin is only 30 μg for both men and women, while daily biotin requirement is much less in infants and children (Table 3. 1). Many foods including organ meat such as liver, meat, eggs, fish, seeds, nuts, and certain vegetables such as sweet potatoes contain biotin. Although there is no nationally representative estimate of biotin intake in the United States, the average biotin intake from food in Western population has been estimated to be 35–70 μg/day.2
TABLE 3.1. Biotin Requirements in Humans
|Age||Daily Biotin Requirement in Both Men and Women (μg)|
|Birth to 6 months||5|
|19+ years (adults)||30a|
Based on Biotin fact sheets for health professionals. National Institute of Health: Office of Dietary Supplement.
Like other members of the vitamin B complex, biotin is water soluble and not toxic. Multivitamin formulations usually contain approximately 30 μg biotin. Nutritional biotin deficiency is rare but healthy pregnant women may experience marginal biotin deficiency without showing any symptoms. As a result, biotin supplement in pregnant women is not recommended as a routine therapy. However, there is a recent trend to take megadoses of biotin for healthy hair growth, skin, and nails. People often take 5–10 mg of biotin supplement per day for such purposes. Biotin in higher doses may be needed to treat congenital biotin deficiency. Biotin in 100–300 mg dosage per day is used for treating symptoms of multiple sclerosis.
Although normal intake of biotin from diet, taking multivitamin supplements containing biotin, or intake of biotin supplement containing less than 5 mg of biotin per day have no impact on biotin based immunoassays, taking biotin supplement at higher dosages (5–10 mg per day) or pharmaceutical dosage of biotin (100–300 mg/day) may impact clinical laboratory test results using immunoassays that utilize biotinylated antibodies. Usually high concentration of biotin falsely increases test results using competitive immunoassays but falsely lower test results using sandwich immunoassay format. Wrong diagnosis of hyperthyroidism due to false elevated levels of free thyroxine and free triiodothyronine but false lower levels of thyroid-stimulating hormone has been documented in the literature. FDA reported death of a person due to falsely lower troponin values as a result of biotin intake that caused missed diagnosis of myocardial infarction. Please see Chapter 4 for an in-depth discussion on the effect of biotin in clinical laboratory test results using biotin-based immunoassays.
Biotin supplements particularly at large dosages have become increasingly popular, as approximately 15%–20% people in the United States consume biotin-containing supplements.3 As mentioned in Chapter 4, retail sales of biotin supplements grew more than 260% between 2013 and 2016. The total sales are probably much higher because the Nelson Food Drug sales data do not include sales from wholesale warehouses. This chapter focuses on why people take high-dose biotin supplement and if there is any scientific data to support the claim that biotin supplement is helpful for healthy hair, nails, and skin. In addition, multiple publications indicate beneficial roles of biotin in improving quality of life in patients suffering from multiple sclerosis. Moreover, biotin may also be helpful for maintaining healthy glucose levels in type 2 diabetic patients, as well as improving lipid profile and reducing weight. Biotin may also have favorable effects on immune function and may reduce hypertension. All these potential benefits of biotin are discussed in this chapter.
What is Biotin? – Food Insight
Biotin (pronounced BYE-oh-tin) is a water-soluble vitamin that our bodies need to provide us with energy and maintain the health of our hair, nails and skin. Originally called vitamin H, biotin is now classified as one of the B vitamins (B7) and has gained commercial popularity for its proposed benefits for healthier hair and nails.
BIOTIN AND HEALTH
Biotin is used as a cofactor for enzymes that break down carbohydrates, proteins and fats. It also aids in gene expression, nervous system function and endocrine activity in the pancreas, thyroid and adrenal glands.
In a 2007 study published by The American Journal of the Medical Sciences, biotin was shown to lower fasting blood glucose levels in people with type 2 diabetes mellitus when combined with chromium picolinate, the supplement form of chromium. Biotin proved to be effective in improving regulation of blood sugar levels through enhancing the function of insulin-producing cells in the pancreas.
Biotin is widely promoted for its ability to enhance the health of our hair, nails and skin. According to the American Academy of Dermatology, getting adequate amounts of biotin through food or supplements may improve nail care and help to grow and thicken hair. A systematic review of biotin’s effects on hair and nail growth provides evidence for “clinical improvement in patients who had an underlying pathology for poor hair or nail growth. ” However, there is a lack of sufficient evidence for biotin supplementation in healthy individuals.
Humans can’t store biotin, so eating biotin-rich foods daily is important for getting the adequate amounts needed for gene regulation and metabolism. The adequate intake (AI) for biotin in adults ages 19 years and older is 30 micrograms (mcg) per day from all sources, including foods and supplements. Children and teenagers are recommended to consume anywhere from 5 to 25 mcg/day, and breastfeeding women are advised to get 35 mcg/day. When biotin is used for hair and nail care, it is typically consumed in the form of a dietary supplement. The FDA has issued a warning that too much biotin from dietary supplements has been found to interfere with certain lab tests, so it’s important to consume close to the recommended amounts and use any supplements with the approval of a health care provider.
Adequate Intakes for Biotin
|Birth to 6 months||5 mcg||5 mcg|
|7 to 12 months||6 mcg||6 mcg|
|1–3 years||8 mcg||8 mcg|
|4–8 years||12 mcg||12 mcg|
|9–13 years||20 mcg||20 mcg|
|14–18 years||25 mcg||25 mcg||30 mcg||35 mcg|
|19+ years||30 mcg||30 mcg||30 mcg||35 mcg|
*Adapted from the Food and Nutrition Board of the National Academies of Sciences, Engineering and Medicine Dietary Reference Intakes
Biotin deficiency is very rare. However, there are a few populations who may be more susceptible to deficiency, including:
- Women who are pregnant or breastfeeding. They have increased needs and most prenatal vitamins don’t contain biotin.
- People with diagnosed biotinidase deficiency, a rare genetic disorder in which the body cannot process biotin. It is easily treated if it’s recognized in the first few weeks of life.
- People with alcohol dependency. Alcohol inhibits biotin absorption.
- People regularly consuming raw eggs (a dietary practice that is not recommended by many organizations for food safety reasons). Uncooked eggs contain a protein called avidin that binds with biotin and prevents its absorption. Avidin is denatured by the cooking process, so eating cooked eggs does not put a person at risk for biotin deficiency.
FOOD SOURCES OF BIOTIN
Food sources of biotin include red meat, eggs, nuts, seeds and some vegetables. Animal-based protein sources like beef liver, chicken liver, salmon and eggs have a high biotin content. It’s also found in smaller amounts in vegetables such as broccoli, sweet potatoes and spinach and in many types of nuts and seeds. Although dairy products are a source of animal protein, they contain only small amounts of biotin. Biotin is also widely available in supplement form.
|Food||Serving Size||mcg Biotin per Serving|
|Beef liver, cooked||3 ounces||30.8|
|Egg, cooked||1 whole||10.0|
|Salmon, pink, canned in water||3 ounces||5.0|
|Pork chop, cooked||3 ounces||3.8|
|Sunflower seeds, roasted||¼ cup||2.6|
|Sweet potato, cooked||½ cup||2.4|
|Almonds, roasted||¼ cup||1.5|
|Spinach, boiled||½ cup||0.5|
|Broccoli, raw||½ cup||0.4|
|Plain yogurt||1 cup||0. 2|
*Table adapted from the NIH Biotin Health Professional Fact Sheet. The U.S. Department of Agriculture’s (USDA’s) National Nutrient Database does not list the biotin content of foods or provide lists of foods containing biotin.
Interested in learning the basics of other food, nutrition and health topics? Check out other articles from our “What Is” Series.
This blog post was written by Rachel Miller, dietetic intern with the IFIC Foundation, with contributions by Ali Webster, PhD, RD.
90,000 7 beneficial properties of biotin | Weekly PHARMACY
Biotin is one of the B vitamins, also known as vitamin B 7 . The RDA for biotin is 5 mcg for babies, 30 mcg for adults, and up to 35 mcg for breastfeeding.
Biotin deficiency is rare. However, some populations, such as pregnant women, may experience mild forms of it. Eating raw eggs can also lead to a biotin deficiency, but this requires eating raw eggs for a long time. The fact is that raw egg whites contain the protein avidin, which binds to biotin and prevents its absorption. Avidin is inactivated during egg preparation.
Biotin is found in a wide variety of foods, which is why its deficiency is rare. Foods that are particularly good sources of biotin: meat (especially liver and kidneys), yeast, egg yolks, cheese, legumes such as soy and peanuts, herbs, cauliflower, mushrooms. In addition, gut bacteria produce some biotin.What are the health benefits of biotin?
- Plays a key role in macronutrient metabolism. In particular, it plays an important role in energy production by supporting the activity of a number of enzymes involved in the metabolism of carbohydrates, fats and proteins. Thus, biotin-containing enzymes help initiate the process of gluconeogenesis, activate reactions that are important for the production of fatty acids and the breakdown of amino acids.
- Essential for nail health. Biotin supplements are believed to strengthen nails.Brittle nails are estimated to affect about 20% of the world’s population. Biotin may be beneficial for brittle nails. Thus, in one study, 8 people with brittle nails received 2.5 mg of biotin per day for 6-15 months. As a result, nail thickness increased by 25% in all 8 participants. The brittleness of the nails has also decreased. In another study of 35 people with brittle nails, consuming 2.5 mg of biotin per day for 1.5-7 months improved nail health in 67% of the participants. However, to confirm the results obtained, more research is needed in this area.
- Important for hair condition. Biotin is believed to promote hair growth and health, but there is insufficient evidence to support this theory. However, biotin deficiency is associated with hair loss, so in individuals with biotin deficiency, its use may benefit the condition of the hair. Whether biotin improves hair growth in healthy people remains to be seen.
- Plays an important role during pregnancy and breastfeeding. During pregnancy and lactation, the daily requirement for biotin may increase.Up to 50% of women may suffer from a lack of biotin during this period. This is believed to be due to its more rapid breakdown in the body during pregnancy. In addition, the main cause for concern is that animal studies have shown that biotin deficiency during pregnancy can cause birth defects in offspring. However, you should consult your healthcare professional before taking biotin while pregnant or nursing.
- Able to lower blood glucose levels in patients with diabetes. Some evidence suggests that blood levels of biotin may be lower in people with diabetes than in healthy people. Several placebo-controlled studies have shown that biotin supplementation combined with chromium can lower blood glucose levels in some patients with type II diabetes.
- Important for the skin . People with biotin deficiency can experience skin problems and suffer from the appearance of red scaly rashes. Some studies also indicate that biotin deficiency is associated with the development of seborrheic dermatitis.However, there is no evidence that biotin supplementation is beneficial to the skin of individuals without biotin deficiency.
- Plays a role in the treatment of multiple sclerosis. High doses of biotin are used in the treatment of multiple sclerosis. A pilot study in 23 patients with progressive multiple sclerosis showed some improvement in over 90% of people taking high doses of biotin. More research in this area is needed to confirm the findings.
Based on materials from www.medicalnewstoday.com
Remaining news and statutes
How to choose biotin
Over the course of several years of our work , we are often faced with the question of customers: “You have such a large assortment, how can I understand what is right for me, how to make the right choice?” .Our answer may disappoint you a little: “It is not always possible to get to the” point “the first time. The thing is that each organism is unique and perceives in a special way any substance that comes to it. Nevertheless, in practice, there are still some conditional guidelines from which one could build on when making a choice.
First, try to figure out why you decided to try biotin. What kind of problem do you want to solve with it? What result do you want to achieve?
If you want to improve the condition of your hair, give it a healthy shine, accelerate its growth, strengthen it, then it is better to choose biotin with a dosage of 2500 – 5000 mcg.If you have any serious problems in the form of hair loss, growth problems, hair has become thinner or brittle for some reason, then here you need to pay attention to biotin with a dosage of 5000 to 10000 mcg, depending on the complexity of the problem and from how long ago it was formed.
Biotin and the individual characteristics of your body
The individual characteristics of your organism are also important. If, for example, you have allergies, other negative reactions to food or multivitamins, you often suffer from all the possible side effects of drugs and vitamins described in the instructions, but still feel the need to try biotin, then the best the choice in this situation would be Swanson Biotin at 5000 mcg (5 mg).It is the most harmless in composition of all biotins on the market today. Thanks to its extremely simple yet effective composition (biotin, rice flour and gelatin), it reduces the likelihood of a negative reaction to it to almost zero. This biotin is also often prescribed for children, precisely because of its decent dosage and safe composition. As a last resort, it can also be taken 2 capsules per day to obtain the maximum effect that biotin is capable of.
Maximum dosage of biotin
It should also be borne in mind that the maximum daily dosage of biotin per day is 10,000 mcg. Given this information, it should be understood that, for example, when taking biotin at a dosage of 5000 mcg, over time it can actually be taken 2 capsules per day, thus increasing the daily dosage in this way to 10,000 mcg. In this case, biotin with a dosage of 7500 mcg can be consumed only 1 tablet per day, since a larger number of tablets will lead to an excess of the maximum daily dosage.
Biotin and other vitamins
Clients often ask , is it possible to combine the intake of biotin with any multivitamins . This is not forbidden at all, moreover, if multivitamins contain other B vitamins, vitamin E, OMEGA-3, then taking such drugs together with biotin will only improve the effect of taking it. However, when combining different multivitamins, one rule should be observed: the total amount of biotin in all drugs taken should not exceed 10,000 mcg per day.
Biotin and problem skin
It is worth noting that if you are a “happy owner” of problem skin prone to acne and inflammation, then when taking any dose of biotin per day, you must increase the amount of pure water consumed per day to the maximum that you are capable of. It is also recommended to give up coffee and sugar at the time of admission, or at least reduce their use as much as possible. This is completely optional, but it can enhance the benefits of biotin supplementation.
How to choose a biotin dosage based on your weight
You also need to pay attention to your current weight, because it is obvious that the same dosage of biotin will be perceived differently by a person weighing 40 kg and those who weigh 1.5-2 times more. For this reason, at the first “acquaintance” with biotin, people with a weight not exceeding 40-45 mg are preferable to count as a maximum not 10,000 mcg, but 7500 mcg of biotin per day.
Your results from taking biotin
As we have already noted, biotin, like any other substance or vitamin, affects each organism in a different way, in this regard, when taking biotin, you should very carefully monitor your own results, and already based on them it will be possible to understand whether whether it is necessary to continue taking it, whether it is worth increasing the dosage, or, conversely, reducing it and drinking biotin only to maintain the effect obtained for a certain amount of time, which can also be determined only independently, based on their own results.
If you have failed, and biotin did not satisfy all your needs, it turned out to be not as effective for you as you expected, do not despair. It is most likely that your body is deficient in some other vitamin or trace element. In this case, , you can resort to complexes based on biotin . Alternatively, continue to try other monovitamins, for example, a B complex, vitamin E, or fish oil. Also iron, zinc can be useful, from amino acids L-cysteine and L-methionine can give good results.
The specialists of our site are always ready to help you when you make a choice for the first time, evaluate your results during or after taking biotin, or decide on a further choice.
PLEASE NOTE: The body of each person is individual and has its own characteristics, therefore, before choosing and taking biotin, we advise you to consult with the appropriate specialist.
You can contact us in any way convenient for you.
TEST: Will help to choose biotin
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90,000 Biotin for hair – a great helper for growth and health
Biotin belongs to the group of water-soluble vitamins from the B family. It is also called vitamin H. The human body needs biotin, which is involved in the breakdown of many nutrients to form energy reserves. In addition, this trace element takes care of the health of the skin, hair and nails.
Lack of biotin in the human body is expressed in hair loss, the appearance of a scaly red rash on the skin. It is extremely rare to find a deficiency of this substance, since we get it from food and this is quite enough to meet the daily requirement.
Some people seek to increase their biotin intake in the hope that this will provide additional benefits. But that won’t happen.
Further in the article we will consider how much biotin a person needs, what foods contain it, what side effects it has, and whether it is possible to take special supplements with this vitamin.
Research on the effects of biotin on hair health
The main constituent protein of human hair, nails and skin is keratin, and biotin is designed to improve its infrastructure throughout the body. However, scientists cannot give a clear and precise answer about the benefits of biotin in skin and hair care.
Scientists have conducted very little research on biotin and its effect on hair growth, and today only sporadic evidence of the beneficial effect of the vitamin on active hair growth can be found.
A 2015 study in women with thinning hair consisted of a marine protein supplement and a placebo pill for 90 days. At the same time, the participants took pictures of the affected skin areas, and counted the number of hair that fell out after washing.
Those women who took the marine protein supplement reported that they had hair growth in the affected areas.
In 2012, a similar study was conducted with the same positive results.
Recommendations for the use of biotin
Because biotin deficiency is extremely rare, the FDA does not have a specific RDA. Indicators can vary and take into account the age factor, sex of the person and his general health.
Experts recommend dosage for biotin intake:
- from 10 years old and older it is important for all people to consume from 30 to 100 mcg per day;
90,011 babies under 3 years old are given from 10 to 20 mcg;
90,011 children from 4 to 6 years old need 25 mcg;
90,011 children from 7 to 10 years old need 30 mcg;
90,011 pregnant and lactating women need an increased dose of biotin.
It is better to consult a specialist or attending physician about taking biotin in order to determine the dosage and rules for the use of the microelement. The doctor is obliged to prescribe to his patient the optimal portion that will bring maximum benefit. In addition, adhering to a special diet, the body will be saturated with biotin in the right amount.
Foods high in biotin
The average person, along with the consumption of food in most cases, consumes the daily value of biotin.However, in case of a lack of this vitamin in the body, it can be replenished with the help of the following foods with a high content of this trace element:
- liver, kidneys and other internal organs of animals;
- egg yolk;
- walnuts, almonds and peanuts;
- legumes and soy products;
90,011 cereals, raw or parboiled;
Thermal processing of foods can reduce the amount of vitamin H in foods, therefore it is recommended to choose foods that have undergone minimal processing. It is important to take into account that absolutely in every product the content of this element may be different, therefore, before purchasing the above products, you should pay attention to the concentration of biotin in them.
For those who believe that the amount of biotin in common food is insufficient, the most effective way to increase the volume of this trace element in the blood is the use of specialized dietary supplements.These supplements can be purchased without a prescription from your healthcare professional.
It is worth noting that each pharmaceutical company produces supplements with different amounts of biotin, therefore, before purchasing such products, you should first familiarize yourself with its composition indicated on the package.
In most cases, taking biotin supplements does not cause any side effects, however, excessive use of vitamin H can cause:
- stomach cramps;
- upset stomach.
Taking food supplements at the same time as meals can reduce the risk of unwanted effects.
Before using specialized preparations with a high content of vitamin H, it is recommended to consult with your doctor about their effectiveness and daily intake.
Other Benefits of Biotin
Improving hair growth is one of the main benefits of biotin. However, this statement requires a number of additional studies.
In addition, the trace element also improves metabolism, converts glucose into energy, and also improves the absorption of amino acids used to support most body functions. Scientists also claim that the use of this trace element can have the following effects:
- eliminate inflammatory processes;
- restore cognitive function;
- to lower blood sugar levels;
- Reduce bad cholesterol and increase good cholesterol.
Risks associated with the use of biotin
Despite the fact that adding foods high in biotin to the diet does not pose any risks to the human body, it is recommended that you consult with your doctor before using them. Due to the fact that the body of each person has individual characteristics, the doctor must conduct some tests and establish an individual intake rate for this vitamin, as well as familiarize the patient with possible side effects.
Due to the fact that this trace element is one of the water-soluble vitamins, its excess is flushed out of the body during urination. However, taking large amounts of biotin can cause a rash, which is a good reason to see a doctor.
To confirm the excess of this substance, the doctor will conduct tests for:
- low levels of vitamins B6 and C;
- low insulin levels;
- high sugar levels.
If an excessive intake of biotin is confirmed, the doctor will advise you to reduce the dosage of vitamin H.
How long will it take to see the results
The effect of daily consumption will only be noticeable after a few months. Moreover, in order to achieve the effect of taking this trace element, it is necessary to increase the amount of foods consumed per day with a high content of vitamin H to the daily value. At the same time, it is important that the use is daily and in accordance with the recommendations of the attending physician.
Improvement of hair growth, their condition and giving them shine is noted only after 90 days of taking biotin. It should be noted that the use of this trace element has a cumulative effect, and the longer a person uses it, the better the condition of his hair.
In case of deterioration of the hair structure or hair loss, vitamin H should be taken – this is biotin. Scientists say that increasing your daily intake of this trace mineral can improve hair quality and shine.
Most likely, each person consumes the required amount of biotin per day along with food intake, but in case of deterioration of the hair condition, you should consult a doctor who can establish the exact individual rate of biotin and adjust the daily diet.
If side effects occur while taking biotin supplements, the dosage should be reduced and a doctor should be consulted.
1.Biotin. (2010, November)
2. 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, 5 (11), 28–34
3. Glynis, A. (2015, March 10). 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
90,000 products that do not go well with coffee
Everyone has different tastes, but hardly anyone really likes to wash down borsch with a cup of coffee. This is obviously not the best combination. For the rest, we fully admit that espresso can be the “third” in the business lunch “2 courses + drink”. The authors of our blog wondered if all products are eligible to make up a batch of coffee.We want you to take part in the discussion too.
What products lose their beneficial properties due to coffee
Several scientific studies suggest that drinking coffee during or immediately after meals can slow down the body’s ability to absorb certain minerals and trace elements. In particular:
- Calcium. Caffeine may interfere with calcium absorption and increase calcium excretion. These effects are relatively minor for most people, as each cup of coffee causes a healthy person to “lose” only 2 to 3 mg of calcium.But for people who have problems in this area, it is better to drink coffee separately from meals containing calcium (milk, cottage cheese, almonds, etc.).
- Zinc. Coffee contains tannins, which can cause us to stop absorbing zinc completely. This becomes especially noticeable for those with heart problems. So, for those who control zinc levels, it is better to separate the consumption of coffee and sources of zinc (oysters, red meat, poultry, beans and nuts).
- Iron. It comes in two forms in our diet: heme and non-heme. Although we can easily assimilate heme from animal products, plant foods contain only non-heme, which is much worse with. This is why vegans and vegetarians have a harder time. And they should definitely separate the receptions of coffee and iron-containing products, because in this case tannins also “spoil” everything. So peas, nuts, lentils, chickpeas, and soy foods are best eaten separately from coffee.
- Vitamin D . A study published in 2017 found that those who drank more coffee tended to have lower levels of this vitamin. The study is not 100% proof that caffeine always lowers vitamin D, but it is a signal that coffee is best avoided if there are fatty fish, eggs, or beef liver on the table.
Let’s sum up the first part? If you want to enjoy your favorite drink but are concerned about nutritional deficiencies, you should wait at least an hour after eating.
When the taste of the coffee deteriorates due to food
To understand if there are any products that can negatively affect the taste and effect of coffee, we turned to several experts and baristas, including champions in their field. As a result of this survey, it became clear that the number one enemy for coffee is … spices . Yes, we know that they can be successfully added to the Turk, but that is a completely different matter. There we use a very limited amount of a substance that emphasizes and complements the taste of the drink.But if you eat a portion of spicy and spicy food before a cup of espresso, most likely the taste of coffee after that will seem smeared, dim. Not surprisingly, peppery food, garlic or chili can greatly reduce the sensitivity of our taste buds in our mouths.
In second place in terms of the ability to spoil the taste of coffee is wine . We wrote about this a little earlier. Not only does the bright bouquet of wine come into conflict with the aroma of coffee, but these two drinks are also not “friendly” in the context of their impact on our nervous and vascular systems.It is best not to take risks with other types of alcohol.
The third place for incongruity is occupied by … dairy products . Despite the many recipes for coffee with milk and cream, this way of drinking coffee is not suitable for everyone:
- Firstly, coffee lovers agree that any fat-containing additives “hide” the nuances of the taste and aroma of coffee. Yes, cappuccino is popular, as is raff or latte. But this is not about pure coffee, but about coffee cocktails.
- Second, the coffee + dairy combination has an unpredictable effect on the digestive system of different people. For some, adding milk helps reduce the negative effects of caffeine on the stomach (for example, with gastritis), while for others, the same recipe will cause intestinal upset. Here you need to know exactly your individual characteristics.
It seems like it’s time to admit that coffee is an amazing product that leaves a lot of room for experimentation.In matters of its compatibility with other ingredients, you should mainly be guided by your tastes and preferences. And here even borscht with a cup of espresso can come in handy if it brings joy. The main thing is that the borscht is served without garlic, and its duet with coffee does not cause indigestion!
Surely you have experience of notoriously failed combinations of coffee with other products. Shall we discuss, or after our photos will you rather run to lunch?
Biotin on iHerb: 🏆 Top-8 of the best preparations for beauty and health
By Marina Snopkova Read 9 min Updated
Every girl would like to have long luxurious hair, smooth skin and strong nails. Biotin on iHerb can help you achieve your beauty ideal. This supplement compensates for the deficiency of vitamin B7, which has a huge impact on the appearance and health of a person.
Biotin for beauty and health
What is biotin and what are its benefits?
Biotin belongs to the B vitamins. This substance is a strong antioxidant that inhibits the aging process.
In addition, biotin has the following effects on the body:
- Takes part in metabolism and energy production.
- Stimulates hair growth and stops hair loss.
- Strengthens nails, preventing delamination.
- Controls blood sugar levels.
- Heals the skin.
- Helps to assimilate pantothenic and folic acids, as well as B vitamins.
- Participates in hematopoiesis and hemoglobin synthesis.
- Saturates cells and tissues with oxygen.
- Used for the prevention and treatment of multiple sclerosis. According to studies, high dosages of the substance in 90% of cases improve the condition of patients.
During pregnancy and lactation, the need for biotin increases. A significant amount of the substance is spent on the formation of organs and systems of the fetus. Lack of vitamin B7 can lead to a deterioration in the woman’s condition, as well as to anomalies in the baby’s development.
Signs of biotin deficiency
Small amounts of biotin are found in food. In addition, it is synthesized in the gastrointestinal tract. But due to stress, microflora disorders and an unbalanced diet, there is often a lack of vitamin B7, leading to the following symptoms:
- muscle pain;
- nausea and loss of appetite;
- dryness and flaking of the skin, eventually turning into seborrheic dermatitis;
- defeat of the epidermis by fungal infections;
- hair fragility;
- chronic fatigue.
Athletes often suffer from biotin deficiency, as well as women who are addicted to mono diets and take hormonal contraceptives.
How to choose the best biotin on Ayherb?
It is recommended to purchase supplements with biotin on Ayherb not only because of the high quality of the products, but also because of the high dosages that allow you to meet the daily requirement for the substance.
iHerb.com Biotin Catalog
Tablet or Capsule?
On the American online store iHerb you can find dietary supplements containing biotin in the form of capsules or tablets.The cost of tablets is lower, but they are slightly less absorbed than capsules, from which the body gets the most benefit.
But the difference between the release formats is not too big, so you can try both options and choose the best one for yourself.
Biotin capsules 10,000 μg
Ideal composition and concentration
Most biotin supplements contain one active ingredient. In addition to the vitamin itself, only the auxiliary ingredients used to make the capsule shell or tablets should be included in a good preparation.There should be no sweeteners, dyes, preservatives or other chemicals.
The optimal daily dosage of biotin is calculated from the test results. In addition, it depends on the person’s body weight. For example, a woman who weighs less than 50 kg is usually prescribed up to 8,000 mcg of biotin per day. And a man weighing 20-30 kg more may need 10,000 mcg of the substance daily.
Biotin from the iHerb website (photo of the editorial blog)
Rating of biotin supplements
On the Ayherb website, biotin preparations are presented in a wide range, but first of all it is recommended to pay attention to the most effective and popular remedies presented in the rating below.
Biotin 1000 mcg from Now Foods
The supplement is available in the form of capsules, which contain only biotin and such excipients as silicon dioxide, ascorbyl palmitate and gelatin. The preparation does not contain preservatives and GMOs.
One capsule per day with meals for 1000 mg of biotin is sufficient to prevent vitamin deficiency. But those who want to feel significant changes in their health should increase the dose, but under the supervision of a doctor!
Now Foods Biotin 1000 mcg
Biotin 21st Century (10 000 mcg)
A supplement with a higher biotin content is recommended for people who do not feel the benefits of taking lower dosages.The drug can help girls who, due to vitamin deficiency and improper care, have severely deteriorated hair, worsened skin condition and began to exfoliate nails.
Take one tablet daily with food. Do not exceed the recommended dose, or even better – it is recommended to consult a doctor before taking high dosages of biotin.
Biotin 21st Century on iHerb
Popular Biotin from Solgar (300 mcg)
American company Solgar has become known for its high quality dietary supplements.Among girls who care about their beauty, preparations with biotin are especially popular.
After the course of treatment, the hair becomes less brittle, and its growth accelerates. By reducing the activity of the sebaceous glands, the need for frequent shampooing disappears.
Directions for use: As a dietary supplement, 1 tablet 1-2 times daily with food (preferred) or as recommended by your healthcare practitioner. The package contains 100 pieces with a dosage of 300 mcg per tablet.
Solgar Biotin 300 mcg
Natrol Biotin (10,000 mcg)
This drug is called Maximum Strength. A high dosage of biotin allows you to preserve youth and beauty. After two weeks, you can see that the nails have strengthened, the curls have become smooth and elastic, and the complexion has evened out. The dietary supplement helps even with severe forms of alopecia, treats dandruff and makes hair roots less greasy.
Take 1 tablet daily with food. On iHerb you will find a pack of 100 tablets with a large dosage of 10,000 mcg.
Natrol Biotin 10,000 mcg
Country Life High Potency (5000 mcg)
The manufacturer notes that Country Life is suitable for vegetarians. It contains no allergens such as gluten, soy, corn, wheat, milk and yeast. In addition, the product contains no artificial ingredients, GMOs, sugar and salt. For the manufacture of capsule shells, only cellulose is used.
Take 1 capsule daily with food. The Ayherb catalog contains packages of 60 and 120 pieces with a dosage of 5 mg.
High efficiency Country Life
Cosmetics with biotin
Cosmetics with vitamin B7 allows you to provide effective skin, hair and nails care. After all, as you know, biotin acts not only when taken internally, but also when applied externally.
Eucerin Anti-Wrinkle Face Cream Q10
Eucerin Cream is suitable for daily care of sensitive skin. It contains not only biotin, but also coenzyme Q10, which has a positive effect on the skin.After a month of using the cream, mimic wrinkles become less noticeable, the level of moisture in the epidermis increases, and the contours of the face are tightened.
The cream should be applied to a clean face and neck twice a day – morning and evening, avoiding contact with the eyes. If an allergic reaction occurs, the use of the product should be discontinued.
Eucerin Anti-Wrinkle Face Cream Q10
Avalon Organics Thickening Shampoo
Shampoo designed specifically for brittle and dull hair.It returns an attractive look to the curls, prevents their rapid pollution, and activates the growth of new hairs.
In addition to biotin, the shampoo contains the following ingredients:
- cedar and lime bark oil;
- aloe juice;
- grapefruit extract;
- Orange peel extract.
The product must be applied to wet hair, lather with massaging movements and rinse with warm water. In order to quickly achieve a positive result, it is recommended to use shampoo together with a balm from the same series.
Avalon Organics Thickening Biotin Shampoo
Source Naturals Skin Eternal Hyaluronic Serum
Deeply penetrating biotin serum with low molecular weight hyaluronic acid to improve dry and sensitive skin. The product nourishes the epidermis and prevents it from drying out.
Shake the bottle of serum and then apply 1-4 drops of the product on the face and neck. The frequency of application is 1-2 times a day. Due to the fact that the serum is quickly absorbed without leaving a sticky feeling, it can be used under makeup.
Skin Eternal Hyaluronic Serum
Biotin is a beauty vitamin that allows you to achieve a positive effect not only with regular ingestion, but also when used for cosmetic purposes. You can buy proven products with biotin on the Ayherb website, where high-quality products from foreign manufacturers are presented in a wide range.
10 BEST PINK TATTOO DESIGNS – SKINCARE
Tattoos are becoming popular day by day.Previously, tattoos could only be done in black and white, but now you can get a tattoo of any color. Pink is the girls’ favorite color, and p
Tattoos are becoming popular day by day. Previously, tattoos could only be done in black and white, but now you can get a tattoo of any color. Pink is the favorite color of girls, and the popularity of pink tattoos among women is gradually increasing.If you are looking for a nice pink tattoo design to wear, this article can help you.
Today I’m going to show you the top 10 pink tattoos that are popular and used by women to show their feminine side.
Best Pink Tattoos
1. Breast Cancer Symbol Tattoo:
Pink is associated with breast cancer awareness and was started by the Ogan Cancer Foundation. This pink breast cancer symbol tattoo is for you if you are associated with breast cancer and want to spread the word to people.The tattoo features a pink breast cancer symbol as well as an orange flower to make the tattoo more elegant. The tattoo is very feminine and carries a great message.
2. Tattoo with a rose on the shoulder:
Tattoos with roses are really in trend, as they look really stylish. This pink rose shoulder tattoo is very elegant and perfect for anyone who wants a simple yet stylish tattoo design.A pink rose tattoo on the shoulder is done in two inks – pink and purple. There are two roses and they are completely tattooed with pink ink, but purple ink is also highlighted in some places. Violet ink feathering adds texture to the tattoo.
[Read: Footprint Tattoos ]
3. Pink Star Tattoo:
This tattoo features a pink star and is outlined in black ink.The pink and black ink makes it stylish and cute at the same time. This tattoo can be engraved on the leg or even on the arms. The tattoo has one large star and two three small stars that give texture to a cohesive look.
4. Pink Lily Tattoo:
A lily tattoo is a great way to show your feminine side and this tattoo features a large pink lily tattoo. The tattoo is engraved in pink and the stems are green in color.The outline is applied in black ink to make the tattoo look neat. The tattoo is very colorful and will look very good especially on the shoulders.
5. Flower Tattoo:
This tattoo is placed on the back of the head and looks very elegant. The tattoo has pink flowers, a brown stem and green leaves, which makes it very vibrant. The bright shade of pink attracts attention and looks very stylish. The flower has two shades of pink: one is light and the other is deep pink, which makes it look more chic.
[Read: Capricorn Tattoos ]
6. Tattoo Om and lotus:
The lotus symbolizes the rebirth of the soul, realism and clarity, and Om symbolizes peace of mind. These two symbols evoke deep emotions and this tattoo is for those who believe in them. The tattoo features a pink lotus flower and OM is engraved in black ink. The tattoo uses pink, black, yellow and orange, making it vibrant and fun at the same time.
7. Pink Pistol Tattoo:
This pink tattoo is very unusual, as it features a gun in gray ink. The tattoo has a pink bow in the middle making it stylish and chic. This unusual tattoo is for those brave girls who love challenging tasks. The tattoo is outlined in black ink and has pink hues making it colorful and elegant.
8. Pink butterfly tattoo:
Butterfly tattoos are very common and look very cute.This tattoo features a very beautiful pink and black butterfly. The tattoo is made in two shades – pink and black, which makes the look of the tattoo truly elegant. This tattoo can be engraved on ankle, arm or neck as it is small in size.
[Read: Tattoo Sparrow ]
9. Large Lotus Flower Tattoo:
The lotus flower symbolizes realism and this tattoo features a large lotus flower in pink ink.The pink lotus flower has a red tint in the corner, which gives the tattoo texture. The tattoo also features blue water and green stems, making it look more realistic. If you are into tattoos that have symbolic meaning, then this large lotus flower tattoo is for you.
10. Gypsy tattoo:
Gypsy tattoo – a female figure, symbolizes good luck and good fortune. Gypsy tattoos also symbolize femininity and this pink tattoo is a perfect example of gypsy tattoos.This tattoo features a girl, peacock feathers and a pink flower that looks very elegant. The tattoo has pink, blue, green, orange and black ink shades that make it stylish at the same time.
[Read: Tattoos ]
Hope you enjoyed reading this article on pink tattoos. What kind of pink tattoo will you have on your body? Share your thoughts in the comments.