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Side effects of biotin vitamin: Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews

Overview, Uses, Side Effects, Precautions, Interactions, Dosing and Reviews


Biotin (vitamin B7) is a vitamin found in foods like eggs, milk, and bananas. Biotin deficiency can cause thinning of the hair and a rash on the face.

Biotin is an important part of enzymes in the body that break down substances like fats, carbohydrates, and others. There isn’t a good test for detecting low biotin levels, so it’s usually identified by its symptoms, which include thinning hair and red scaly rash around the eyes, nose, and mouth.

Biotin is used for biotin deficiency. It is also commonly used for hair loss, brittle nails, and other conditions, but there is no good scientific evidence to support these uses. Biotin supplements might interfere with some lab tests. Talk with your doctor if you are taking biotin supplements and need to have any blood tests.

Uses & Effectiveness ?

Likely Effective for

  • Biotin deficiency. Taking biotin by mouth or by a shot can treat and prevent low blood levels of biotin. Up to 10 mg of biotin by mouth daily has been used to treat and prevent deficiency. A biotin shot can only be given by a healthcare provider.

Possibly Ineffective for

  • Multiple sclerosis (MS). Taking high-dose biotin by mouth does not reduce disability in people with MS. It also doesn’t seem to affect the risk for relapse.
  • Rough, scaly skin on the scalp and face (seborrheic dermatitis). Taking biotin does not seem to help improve rash in infants.

There is interest in using biotin for a number of other purposes, but there isn’t enough reliable information to say whether it might be helpful.

Side Effects

When taken by mouth: Biotin is likely safe for most people when taken in doses up to 300 mg daily for up to 6 months. But it is more commonly used in lower doses of 2.5 mg daily.

When applied to the skin: Biotin is likely safe for most people when applied in cosmetic products that contain up to 0.6% biotin.

Special Precautions and Warnings

When taken by mouth: Biotin is likely safe for most people when taken in doses up to 300 mg daily for up to 6 months. But it is more commonly used in lower doses of 2.5 mg daily.

When applied to the skin: Biotin is likely safe for most people when applied in cosmetic products that contain up to 0.6% biotin. Pregnancy and breast-feeding: Biotin is likely safe when used in recommended amounts during pregnancy and breast-feeding.

Children: Biotin is likely safe when taken by mouth. It’s been used safely in doses of 5-25 mcg daily.

An inherited condition in which the body cannot process biotin (biotinidase deficiency): People with this condition might have low levels of biotin and may need a biotin supplement.

Kidney dialysis: People receiving kidney dialysis might have low levels of biotin and may need a biotin supplement.

Smoking: People who smoke might have low biotin levels and may need a biotin supplement.

Laboratory tests: Taking biotin supplements might interfere with the results of many different blood lab tests. Biotin can cause falsely high or falsely low test results. This might lead to missed or incorrect diagnoses. Tell your doctor if you are taking biotin supplements, especially if you are having lab tests done. You may need to stop taking biotin before your blood test. Most multivitamins contain low doses of biotin, which are unlikely to interfere with blood tests. But talk to your doctor to be sure.

Interactions ?

We currently have no information for BIOTIN overview.


Small amounts of biotin are found in foods such as eggs, milk, and bananas. It’s recommended that adults consume 30 mcg daily. The same amount should be consumed during pregnancy. When breast-feeding, 35 mcg should be consumed daily. Recommended amounts for children depend on age. Speak with a healthcare provider to find out what dose might be best for a specific condition.

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CONDITIONS OF USE AND IMPORTANT INFORMATION: This information is meant to supplement, not replace advice from your doctor or healthcare provider and is not meant to cover all possible uses, precautions, interactions or adverse effects. This information may not fit your specific health circumstances. Never delay or disregard seeking professional medical advice from your doctor or other qualified health care provider because of something you have read on WebMD. You should always speak with your doctor or health care professional before you start, stop, or change any prescribed part of your health care plan or treatment and to determine what course of therapy is right for you.

This copyrighted material is provided by Natural Medicines Comprehensive Database Consumer Version. Information from this source is evidence-based and objective, and without commercial influence. For professional medical information on natural medicines, see Natural Medicines Comprehensive Database Professional Version.
© Therapeutic Research Faculty 2020.

Biotin Side Effects: Is Biotin Safe?

Biotin Side Effects: Is Biotin Safe?

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Medically reviewed by Debra Rose Wilson, Ph. D., MSN, R.N., IBCLC, AHN-BC, CHT — By Diana Wells — Updated on March 15, 2023

Most healthy people have enough biotin. Research is limited on the side effects of taking too much biotin, and supplements are not regulated. You shouldn’t take extra unless directed by a doctor.

Biotin is also known as vitamin B-7. It forms fatty acids and glucose. It also helps metabolize carbohydrates and amino acids, and it aids in breaking down fat in your body. These functions make biotin an important part of creating the energy your body needs.

Biotin is found in many foods and beverages, including milk, carrots, salmon, and nuts. It can also be taken as a supplement if needed. The recommended daily amount is 30 micrograms. However, taking biotin supplements is not recommended unless suggested by your doctor.

Biotin provides an important source for creating energy as well as maintaining the function of your body as a whole. Like all vitamins, your body needs biotin to stay healthy. There are several systems that biotin helps keep healthy. Some of these include your liver, nervous system, hair, eyes, and more.

Biotin may be effective in treating certain medical conditions. Some of these conditions include:

  • hypoglycemia
  • hyperlipidemia
  • glucose control in obese patients with diabetes (when combined with chromium picolinate)

Some people believe that taking biotin supplements will improve your hair and nails. However, there is currently little medical evidence that this is true. More research is needed into this possible benefit of biotin.

While it’s available as a supplement, biotin is something you should only take if advised by your doctor. Most people get enough biotin through their regular diet.

Talk to your doctor about other medications you’re taking as well as any medical conditions you have before taking biotin. Vitamins and supplements can have a negative effect on some medications and medical conditions.

There are currently no known adverse side effects of biotin when taken as prescribed by a doctor or through normal dietary intake.

There are some cases where certain dietary or other habits have caused a deficiency of biotin. Studies have found that women who smoke can increase the metabolism of biotin in their bodies and cause a deficiency.

Another case showed that eating raw eggs — particularly the whites of the eggs — on a regular basis can also create a biotin deficiency. In this instance, the deficiency brought about a condition called biotin-responsive limb weakness. This condition mimics quadriplegia.

The regular consumption of raw egg whites was used in another research study that showed this caused a biotin deficiency as well.

Common symptoms of a biotin deficiency include:

  • hair loss or thinning
  • high cholesterol
  • rash on the skin
  • heart problems

Too much biotin is anything more than the recommended dosage. This recommended amount includes what you naturally get from foods.

There are cases that show negative effects on the health of some individuals who are taking large amounts of biotin supplements and getting too much biotin. The majority of people get enough biotin through a normal diet. You shouldn’t need to take biotin supplements unless directed by a doctor.

High amounts of biotin can create false positives in laboratory tests for thyroid disease.

Your body makes enough biotin on its own through your dietary intake each day. Therefore, you shouldn’t take biotin supplements unless directed by your doctor. There are some rare health conditions that can cause some people to need biotin supplements on a regular basis. This can be determined by a doctor.

Supplements are not monitored by the U.S. Food and Drug Administration for purity or safety, so it’s important to buy from a manufacturer that you trust.

There’s not enough research yet to determine all the side effects of taking too much biotin. However, there are case studies showing that some of the possible effects can be severe. If you feel like you need to take biotin supplements, you should always consult a doctor first.

Last medically reviewed on July 21, 2017

How we reviewed this article:

Healthline has strict sourcing guidelines and relies on peer-reviewed studies, academic research institutions, and medical associations. We avoid using tertiary references. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

  • Abraham A, et al. (1988). Mechanism of hypercholesterolemia produced by biotin deficiency.
  • Adhisivam B, et al. (2007). Biotin responsive limb weakness.
  • Albarracin CA, et al. (2008). Chromium picolinate and biotin combination improves glucose metabolism in treated, uncontrolled overweight to obese patients with type 2 diabetes. [Abstract].
  • B vitamins and folic acid. (2017).
  • Biotin [Fact sheet]. (2019).
  • Fernandez-Mejia C. (2005). Pharmacological effects of biotin. [Abstract].
  • Kantor ED, et al. (2016). Trends in dietary supplement use among US adults from 1999-2012.
  • Mayo Clinic Staff. (2014). Beans and other legumes: Cooking tips.
  • Mayo Clinic Staff. (2017). Biotin (oral route). Before using.
  • Mayo Clinic Staff. (2017). Biotin (oral route). Description and brand names.
  • Mayo Clinic Staff. (2017). Biotin (oral route). Proper use.
  • Mayo Clinic Staff. (2017). Biotin (oral route). Side effects.
  • Sealey WM, et al. (2004). Smoking accelerates biotin catabolism in women.
  • Sharma A, et al. (2017). Biotin-induced biochemical Graves disease. A teachable moment.

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

Current Version

Mar 15, 2023

Written By

Diana Wells

Edited By

Frank Crooks

Jul 21, 2017

Medically Reviewed By

Debra Rose Wilson, PhD, MSN, RN, IBCLC, AHN-BC, CHT

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Medically reviewed by Debra Rose Wilson, Ph. D., MSN, R.N., IBCLC, AHN-BC, CHT — By Diana Wells — Updated on March 15, 2023

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Biotin, also known as vitamin B7: good for the body or harm?

Biotin (vitamin H, B7, coenzyme R, coenzyme R) is one of the B vitamins that performs many functions in the body. This compound is part of the enzymes that regulate the metabolism of proteins, fats and carbohydrates, is a source of sulfur necessary for the synthesis of collagen, participates in the activation and transfer of CO 2 . Biotin is necessary for the nervous system and beneficial intestinal microflora, and is also important for the health of hair, nails and skin, which is why it was called the “beauty vitamin”.

The name of the compound comes from the ancient Greek word “biotos”, which means “life”. Vitamin b7 is produced by the intestinal microflora, but it does not accumulate well in the body. It needs a lot of magnesium to be absorbed. In addition, biotin metabolism is inhibited by saccharin, raw egg protein (avidin), foods with preservatives E221 – E228, cooked oils, alcohol, antibiotics, drugs containing sulfur, etc.

Benefits of Biotin

Vitamin biotin is necessary for the metabolism of fats, carbohydrates and proteins, is a coenzyme for enzymes from the lyase class, is involved in the synthesis of amino acids (isoleucine and valine) and fatty acids, as well as in the production of glucose.

Vitamin H is important for healthy nails, hair and skin. Deficiency of this compound has been linked to seborrheic dermatitis and red, scaly skin rashes. It is necessary for pregnant and lactating women, both for themselves and for the fetus: animal studies have shown that its deficiency during pregnancy can cause birth defects in offspring.

Due to its ability to reduce glucose levels, vitamin B7 is useful for diabetics. Some placebo-controlled studies have shown that glucose concentrations in people with type 2 diabetes are significantly lower with sufficient amounts of biotin in the blood. A study of this topic has shown the ability of the vitamin to prevent kidney damage in people with insulin-dependent type 1 diabetes.

The beneficial effect of high doses of coenzyme in the treatment of progressive multiple sclerosis has been experimentally proven.

Daily value for the body

The recommended daily dose of biotin, in principle, does not exist, since there is no exact evidence to establish its amount in the body. However, the American National Academy of Medicine (IOM) considers an adequate intake of 30 to 100 micrograms per day for adolescents and adults 19 years of age and older.

Most people can take biotin supplements in sufficient doses, and only a few report mild side effects like nausea and digestive problems. Since biotin is soluble in water, the excess amount will leave the body during urination.

Who needs biotin

Biotin is a “native” substance for the body. With a good microflora, intestinal bacteria are able to produce it in more than sufficient quantities. In addition, it is available in a wide range of foods, so deficiency is not common in humans. However, with irrational nutrition, certain diseases, genetic characteristics, disturbed intestinal microflora, as well as alcohol abuse, which prevents the absorption of vitamins, there may be a lack of coenzyme R.

Additional vitamin B7 may be required in the following cases:

Pregnancy . During this period, a woman needs an increased intake of all vitamins. Deficiency of the h vitamin can lead to abnormal fetal development. Doctors recommend taking 30 micrograms of biotin per day in addition to folic acid.

Type 1 and 2 diabetes . Research published in 2016 showed that vitamin B7 may help with glycemic control in people with diabetes by lowering blood glucose levels. Animal experiments have shown that it stimulates insulin secretion from the pancreas and subsequently lowers blood glucose levels. The results are promising, but more research is needed before a definitive effect of biotin on blood sugar levels can be confirmed.

Biotinidase deficiency . Another cause of vitamin H deficiency is an autosomal recessive metabolic disorder. In people with this disease, the body does not produce enough of the enzyme needed to release biotin from proteins in the diet during digestion or due to normal protein metabolism in the cell. Profound or partial biotinidase deficiency occurs in 1 in 60,000 newborns when the enzymatic activity is between 10% and 30%.

Control of neuropathy . Vitamin B7 supplementation may help reduce nerve damage in people on dialysis for kidney disease. In 1990, scientists found that three patients who took a large dose of biotin for 1-2 years improved their symptoms. Vitamin H is essential for pyruvate carboxylase activity, without which high levels of pyruvate and aspartate can occur, negatively affecting the functioning of the nervous system. However, further evidence is needed to confirm this.

R sclerosis sclerosis . Studies have shown that treatment with high doses of vitamin B7 can help improve symptoms in people with multiple sclerosis, an autoimmune disease that affects the nervous system and leads to muscle weakness and a range of other problems.

Results published in 2016 showed that biotin is a safe therapy. In some participants, a high dose taken three times a day improved symptoms after 9months of use.

Skin, hair, nails . Statistics say that about 20% of the world’s population suffers from brittle nails. An experiment was conducted in which 35 people with brittle nails received 2.5 mg of biotin per day for 1.5–7 months, after which 67% of the participants had a 25% increase in the thickness of the nail plate and a significant decrease in brittle nails. There is also evidence that vitamin H can improve nail strength and longevity, and improve hair and skin health.

Research published in 2015 showed that women with thinning hair experienced some reduction in shedding after taking an oral marine protein supplement with biotin for 90 days. However, the US Office of Dietary Supplements (ODS) considers there is insufficient evidence that biotin supplements can strengthen nails and promote healthy hair.

In addition to these cases, biotin deficiency can occur in patients on long-term intravenous feeding, in infants who consume breast milk with low biotin content, in patients with impaired absorption of the vitamin due to inflammatory bowel disease, dysbacteriosis and other disorders of the gastrointestinal tract as well as in smokers and those taking epilepsy medications such as phenobarbital, phenytoin, or carbamazepine.

The effects of long-term deficiency of biotin vitamin may be manifested by the following symptoms:

  • increased cholesterol and blood sugar levels;
  • general weakness, fatigue, deterioration in general well-being;
  • rapid hair loss and alopecia;
  • scaly red rash around the eyes, nose, mouth and genitals;
  • hallucinations and seizures;
  • numbness and tingling sensation in arms and legs;
  • loss of control of body movements, known as ataxia;
  • immunosuppression;
  • frequent bacterial and fungal infections;
  • certain types of liver disease.

Skin and hair benefits

Studies show that increasing your biotin intake can improve overall hair quality, including body and shine. Taking biotin supplements also helps for their growth.

Vitamin B7 deficiency is expressed by the following symptoms in relation to hair and skin:

  • dull appearance and hair loss;
  • poor complexion, dry and flaky skin;
  • red rash around eyes, nose, mouth.

“Beauty Vitamin” saturates the hair follicles with sulfur, which normalizes the functioning of the sebaceous glands, provides elasticity and silkiness to curls, and effectively fights seborrhea.

The effect of vitamin H on hair is expressed as follows:

  • supporting red blood cells, provide hair follicles with oxygen;
  • stimulating insulin metabolism, contributes to the saturation of each bulb with glucose;
  • maintains the balance of keratin for hair elasticity, and the ability to withstand negative environmental influences.

In order to determine the benefits of vitamin B7 for hair, studies were conducted in which 30 women took biotin for three months, and a second company of the same number took a placebo. The structure of the hair in all women was damaged due to stress, poor diet, hormonal problems, etc. After a course of biotin supplements, there was a noticeable improvement in the condition of the hair in women in the first group, while nothing changed in the placebo group.

Thus, all the studies known today confirm the effectiveness of biotin for hair, which is recommended to be obtained from food or nutritional supplements.

Hair and skin additives

Biotin preparations

Biotin 5000 mcg capsule №60

Beauty vitamin Biotin (B7) is responsible for the transport of sulfur atoms into the structure of hair, skin and nails, thus ensuring a healthy appearance of a person. Promotes the formation of keratin, a building block for skin, hair and nails.

B vitamins (Biotin) 5 mg 120 capsules TM Country Life

Affects the metabolism of macronutrients, reduces glucose levels, normalizes the process of hemoglobin synthesis, improves skin condition, strengthens hair and nails, speeds up metabolism.

Biotin 300mcg Tablet #100 Solgar / Solgar®

Supports healthy skin, nails, hair and required for the action of certain enzymes. Stimulates the production of energy in the body, is necessary for the proper metabolism of proteins, carbohydrates and fats.

Benefits for women

As a “beauty vitamin”, coenzyme R is beneficial for women. It improves the structure of the skin, heals the hair and strengthens the nail plate. Sometimes there may be a deficiency of this element during pregnancy and lactation. This is especially true if a woman experiences toxicosis of pregnant women, in which all vitamins are absorbed very poorly. However, in order not to harm the fetus, the additional intake of biotin supplements during pregnancy must be agreed with the doctor.

Vitamins with biotin for women helps to maintain normal weight, as it takes part in the breakdown of fats. In addition, it maintains stable blood sugar levels, which is important during pregnancy and breastfeeding. Sugar also plays an important role in normalizing the emotional state of a woman. It is known that the female body accumulates sugar by about 25% less than the male. A rapid drop in glucose leads to irritability, depression, reduced performance and sleep problems.

Deficiency in children

Congenital deficiency of the biotinidase enzyme is quite rare, affecting only one in 20-40,000 newborns and is detected by special screening.

Testing is indicated for symptoms such as seizures, hearing and vision loss, skin problems, hair loss or absence (alopecia), frequent infections. Usually, the diagnosis is made between the ages of 1 and 6 months. The appointment of biotin preparations brings everything back to normal, however, in order to prevent mental retardation, treatment should be started as early as possible. Late therapy may resolve skin and hair problems, but may not affect neurological changes. Reception of biotin in this case is necessary throughout life. World Health Organization recommends inclusion of biotinidase deficiency test in newborn screening

Biotin in products

Product name
Biotin content per 100 g
Percentage of daily requirement
Soy (grain) 60 mcg 120%
Egg yolk 56 mcg 112%
Chicken egg 20.2 mcg 40%
Oatmeal 20 mcg 40%
Oat flakes “Hercules” 20 mcg 40%
Peas (shelled) 19.5 mcg 39%
Non-fat milk powder 15.3 mcg 31%
Oats (grain) 15 mcg 30%
Rice (grain) 12 mcg 24%
Wheat (grain, durum) 11. 6 mcg 23%
Barley (grain) 11 mcg 22%
Wheat (grain, soft grade) 10.4 mcg 21%
Wheat groats 10 mcg 20%
Powdered milk 25% 10 mcg 20%
Meat (chicken) 10 mcg 20%
Cod 10 mcg 20%
Meat (broiler chickens) 8.4 mcg 17%
Curd 2% 7.6 mcg 15%
Curd 5% 7.6 mcg 15%
Low-fat cottage cheese 7.6 mcg 15%
Egg white 7 mcg 14%
Corn grits 6.6 mcg 13%
Rye (grain) 6 mcg 12%
Camembert cheese 5. 6 mcg 11%
Green peas (fresh) 5.3 mcg 11%
Curd 18% (fatty) 5.1 mcg 10%
Curd 9% (bold) 5.1 mcg 10%

Nutritionists and physicians recommend that all vitamins and minerals be obtained from natural sources in the most absorbable form. Fortunately, vitamin b7 is found in varying doses in many foods. Otherwise, they can be obtained from vitamin complexes.

Anyone who regularly consumes tomatoes, eggs, spinach, nuts, cauliflower, legumes and organ meats may not be afraid to face a biotin deficiency. However, it must be taken into account that food processing leads to a decrease in the activity and effectiveness of vitamin B7.

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How to take it right

Deficiency of coenzyme R in the body can be replenished in two ways: by eating foods rich in this compound, and by taking special biotin supplements. Consider the cumulative effect of receiving a connection. Taking the supplement daily, noticeable improvements occur around the 60th to 90th day from the start of the intake.

Vitamin H preparations available without a prescription. They very rarely cause side effects, which are expressed by nausea, diarrhea, stomach cramps. Before buying, you should consult a doctor who will inform you about potential risks, give advice on choosing a manufacturer brand and doses.

Be aware that biotin supplements can interact with certain drugs that are broken down by the liver, including clozapine (Closaril), haloperidol (Haldol), olanzapine (Zyprexa), and the like.

How much to drink and how to drink

There is no consensus on the daily requirement of the body for vitamin B7. With the right diet, a person receives about 40 mcg of it with food. Additional intake depends on many factors (age, gender, weight, purpose of intake, lifestyle) and ranges from 50 to 300 mcg.

Pregnant and lactating women need a higher dose, but before buying the drug, you should consult your doctor.

Recommended doses depend on age and are:

  • up to 3 years: 10-20 mcg,
  • from 4 to 6 years: 25 mcg,
  • from 6 to 10 years: 30 mcg,
  • 9007 5 from 10 years and for adults: 30 – 100 mcg.

In congenital biotinidase deficiency, the initial dose is 5 to 10 micrograms per day.

Dosage of b7 vitamin for hair health:

  • for support in winter or after hair coloring, no more than 1000 mcg per day.
  • for dryness and brittleness, to stimulate growth – up to 5000 mgc per day.
  • at the first signs of baldness, skin diseases – at least 10,000 mcg per day.

Vitamin b7 is available in the form of capsules and tablets, and less often a course of injections can be prescribed. You need to take (drink) biotin for at least 1 month, for hair treatment – at least 3 months, simultaneously with meals or immediately before meals, drinking plenty of water. It is important to understand that for a visible effect, especially in the treatment of hair, it will take time. In the case of treatment, the duration of the course and dosage should preferably be agreed with the attending physician.

Side effects

Biotin is considered a safe vitamin, it is easily excreted from the body in urine and feces, however, taking it much higher than normal can cause some side effects in the form of rashes and nausea. In order to avoid individual intolerance, it is worth consulting with your doctor before buying dietary supplements.

It is undesirable to combine vitamin B7 intake with anticonvulsants, as they reduce the bioavailability of the coenzyme. If such treatment is necessary, it is worth diluting the medication and biotin for different times.


Eating a diet rich in biotin does not pose a significant threat to the body. Large doses of biotin have no known toxic effects, but certain medications, herbs, and supplements may interact.

Indicative of excess is low levels of vitamins C and B6, high blood sugar and reduced insulin production. If your doctor confirms that you are getting too much biotin, you should reduce the recommended dosage.

If biotin is taken with alpha lipoic acid, the body may not be able to absorb it effectively, the same applies to vitamin B5 (pantothenic acid).

Rutin (Vitamin P) for body health

Taurine Benefits and Side Effects

how to take, side effects, dosage

Now biotin is one of the most popular vitamins for hair. Let’s see if it is really useful, what useful properties and side effects it has, who this supplement is suitable for.




How to speed up hair growth

Hair vitamins

Would you like to try taking biotin to improve the condition of your hair? Then you need to know all its strengths and weaknesses.

What is biotin?

Biotin is an organic, water-soluble substance that belongs to the B-vitamin family. It is also known as vitamin B7 or H (pronounced “ah” or “ash”). The body needs biotin to convert certain nutrients into energy. In addition, biotin affects the health of hair, skin and nails.

Lack of biotin leads to hair loss and red rashes on the skin (primarily on the face). However, deficiency of this vitamin is rare: we usually get enough biotin in food. Nevertheless, many girls increase its amount in the hope that h-magic will turn their hair into a luxurious mane – thick and shiny.

Is it worth it? Let’s figure it out!


What do the studies say about biotin and hair growth?

Our hair, nails and top layers of skin are made up primarily of keratin, a special type of protein. The fact that biotin improves their condition has long been known. Even this vitamin got its name due to this property: the German words “Haar” (hair) and “Haut” (skin) begin with H.

However, research on the effect of biotin on hair growth is not very common. There is currently only limited evidence that vitamin H has a similar effect. One of them was conducted in 2015: women who suffered from hair loss were given a supplement containing biotin. Through 90 days, it turned out that those who took it have an active growth of hair where there used to be foci of hair loss. Similar results were obtained by scientists three years earlier: in 2012.

Alas, both works have one common drawback: the composition of the supplements that the subjects drank included not only biotin, and therefore it cannot be confidently asserted that it was he who had the effect pleasing women.

Recommended Daily Intake of Biotin

Biotin deficiency is rare, so official agencies (e.g., the US Food and Drug Administration) do not report on the recommended amount, noting that it varies depending on age, gender and general health status.

Experts recommend the following daily dosage:

  • up to 3 years: 10 to 20 mcg;
  • 4 to 6 years: 25 mcg;
  • 7 to 10 years: 30 mcg;
  • over 10 years old: 30 to 100 mcg.

But these are just general tips. To determine how much biotin you need, you should talk to your doctor, who will explain how much of the vitamin you should take to get the most benefit.

There are two ways to get more biotin: add biotin-rich foods to your diet, or buy a supplement that contains vitamin B7.

Products that contain biotin

Biotin is not uncommon. It is included in many products, and therefore adding them to the diet is not difficult even with the most intricate diet. It is found in:

  • organ meats such as liver or kidneys;
  • salmon;
  • egg yolk;
  • sweet potato;
  • nuts – almonds, peanuts and walnuts;
  • soybeans and other legumes;
  • avocado;
  • whole grain products;
  • bananas;
  • cauliflower and broccoli;
  • mushrooms.

Cooking reduces the effectiveness of biotin, so it is best to choose foods that can be eaten raw. Do you love walnuts? It’s time for them! And do not forget to read how much biotin is contained in different products – so you can regulate its amount.

Biotin supplements

Another way to increase your biotin intake is to buy vitamin B7 supplements. They are available as capsules and tablets, and there will be no need to calculate the dosage, as is the case with products. This is much more convenient than thinking every time at dinner: “So, I ate a salmon steak weighing 200 g, and biotin is in it …”

Most people can take vitamin B7 supplements without any negative effects. But there are exceptions: there are those who are not lucky enough to face side effects. Problems include nausea, diarrhea, and cramps.

As you can see, not the most pleasant results! Before taking biotin, be sure to talk to your doctor about the potential risks and benefits of taking biotin, as well as the optimal dosage. Perhaps you just need to follow the instructions in the instructions, but it is possible that you will have to take a different number of capsules than the manufacturers recommend.

Additional Benefits of Biotin

According to dermatologist and cosmetologist Anna Sambuk, biotin supports healthy hair and promotes hair growth. “This is an important micronutrient in the normal cycle of the hair follicle,” says the expert. The cycle consists of three phases, and biotin controls the timely transition from one to another. “In addition, biotin is important for the production of collagen, a substance critical for the elasticity and silkiness of hair and healthy nails,” adds Sambuk.

But biotin is not only useful for this: it also has other proven beneficial properties. For example, biotin is one of several B vitamins that support a healthy metabolism. Biotin converts glucose from carbohydrates into energy for the body and helps amino acids perform their normal functions.

It is also believed that biotin can:

  • reduce inflammation;
  • improve cognitive function;
  • help lower blood sugar levels in people with diabetes;
  • increase “good” HDL cholesterol and lower “bad” LDL cholesterol.

Taking Biotin: Risks and Warnings

Adding more biotin-rich foods to your diet does not carry any risks – unless, of course, a gastroenterologist says otherwise, who thinks that you should not lean on beans .

But if you have chosen a supplement, then you should consult a specialist. He will tell you how biotin is combined with the medications you are taking, help you choose the daily dosage and warn you about possible side effects.

Since biotin is a water-soluble vitamin, it is easily excreted in the urine, making overdose unlikely. But if you develop a rash after you start taking the supplement, then by all means contact your doctor.

How quickly does the effect of biotin appear?

Be patient – you will have to wait a long time, and you also need to be consistent. Decided to eat more foods with biotin? Add them to your menu daily and in sufficient quantities, and not on a case-by-case basis. Are you taking a supplement? Do not forget about the next capsule after eating, otherwise you will just waste your money.