Too Much Biotin? Dosage Side Effects & Safety Warnings

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Photographed by Megan Madden.

For those of us who spend more time than we’d like to admit hanging out in the vitamin aisle of our local drugstore, biotin is a staple. The supplement has made a name for itself in the beauty sphere, thanks to some small studies that found it to be a hero for healthy hair, nails, and skin. Celebrities like Kylie Jenner and Vanessa Hudgens have endorsed gummies boasting biotin benefits like SugarBearHair Gummy Hair Vitamins on Instagram.

However, nutritionists and experts think these aesthetic promises are oversold, and note that taking too much biotin can lead to the misdiagnosis of other health issues.

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“I personally think that biotin supplements have been made popular because of the ‘beauty promise,’” says Marisa Moore, RDN. “It’s well established that the signs of a biotin deficiency include brittle nails, skin rashes and hair loss. So, supplements are often advertised as a way to boost hair, skin and nail growth. But we need more evidence to determine whether taking biotin without a deficiency will actually deliver those benefits.”

For the record, The National Institutes of Health says the beauty-related claims “are supported, at best, by only a few case reports and small studies.” There are several things to think about before you pop the pill promising you shiny hair straight out of a Keeping up with the Kardashians episode.

So, what is biotin anyway?

Biotin belongs to a class of B-vitamins. “It’s an essential nutrient that plays key roles in metabolism, gene regulation, and cell signaling,” according to Wendy Lopez, MS, RD, CDE, co-founder of Food Heaven Made Easy.

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Should You Be Taking A Biotin Supplement?

Probably not. You should be getting the OK from your doctor before taking any supplement, and biotin deficiency is rare. So most doctors won’t recommend it. There are some people who might need more biotin than others, though. For example, if you’re constantly consuming alcohol, it can negatively impact the way you absorb the vitamin. If you’re pregnant or breastfeeding, you also might need more than the average person.

If you do happen to be riding in the small boat of people who need this supplement, be sure to do your research, and make sure it’s gone through independent lab testing to ensure that what’s on the label is present and active in the bottle, Moore says.

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If I don’t take a supplement how will I get biotin?

You should be getting some biotin in your system — but you can save your money on supplements because it’s already in your food.

“Whenever possible, you want to always aim to get your nutrients from foods versus supplements,” Lopez says. “When consumed through food, you’re getting a number of other nutrients… For example, by eating almonds you get biotin, but you also get fiber, protein, and polyunsaturated fats. Same goes for sweet potatoes. You’re getting the biotin, but you’re also getting beta-carotene, anthocyanins, and a number of vitamins and minerals.”

Other foods that naturally have biotin in them include organ meats, eggs, fish, meat, seeds, nuts, and certain vegetables, Lopez says.

What Happens if I Take Too Much Biotin?

Let’s say you’re frugal, and can’t stand the idea of wasting the remaining biotin supplements you bought, even armed with this knowledge. (Or maybe you just really like the taste of the gummies!) It’s probably safe to finish out your remaining vial.

“It is not necessarily dangerous,” says Michelle Allison, RD, citing the lack of evidence showing humans have an upper limit on how much they can take. That said, taking more biotin than you need can change your blood levels and cause you to have anomalous results on standard blood tests. The U.S. Food and Drug Administration even put out a warning in 2017 stating that the vitamin could interfere with lab tests.

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“The issue with supplementing beyond the recommended intake is that it can affect other lab results, leading to misdiagnosis of medical conditions,” Lopez explains. “Taking as little as 10mg each day of biotin has shown to interfere with thyroid functioning tests, and one study specifically saw falsely decreased levels of thyroid stimulating hormone after supplementation, which could lead to a misdiagnosis of thyrotoxicosis.”

In layman’s terms: You should absolutely tell your doctor about all of the supplements that you’re taking, or they could miss something. At a check-up, it can be tempting to tell your nurse “I take a multivitamin” and call it a day, assuming that covers your bases. But details pay off — especially when your health is involved.

It’s important to think about you individual needs and research what you’re putting into your body before you hit the vitamin aisle — no matter what Kylie Jenner is doing.

Can You Take Too Much Biotin? How Much Is Too Much Of This Hair Health Supplement

Biotin is making waves in the beauty world as a go-to supplement to help out hair, skin, and nail health. But, does it really live up to these claims? And, if you do decide to jump on the Biotin train, what is the usual supplementation dosage, and how much is too much?

Below, we will cover the potential effects of taking too much Biotin, which people may benefit from supplementation, and why you should let your doctor know you are taking a Biotin supplement.

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Read Related: Can Men Take Biotin To Help With Male Pattern Hair Loss?

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What is Biotin?

Biotin, aka vitamin B7 or vitamin H, is a necessary vitamin for overall health and wellness, and plays a key role in converting some nutrients into energy for your body to use. Most Biotin found in foods is bound to protein, but as it travels through your intestines it is converted into free, usable Biotin.

Most people get plenty of Biotin from a healthy diet, and supplementation may be overkill. But, in certain situations, there may be a Biotin deficiency causing hair thinning (among other health issues), and supplementation or increasing the intake of Biotin-rich foods is warranted. 

Signs of a Biotin deficiency include thinning hair, a red scaly rash, pink eye, overly acidic urine, brittle nails, seizures, skin infections, depression, lack of energy, hallucinations, and tingling or loss of sensation in the extremities.

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People who may be more at risk of a Biotin deficiency include heavy drinkers, smokers, those with a genetic biotin-related enzyme deficiency, people with inflammatory bowel diseases, and people who consume a lot of raw egg whites.

Correcting a Biotin deficiency has been proven to have clear benefits on hair, skin, and nail health, but the connection between cosmetic benefits and supplementing with Biotin in those without a deficiency is less clear.

However, since Biotin is a water-soluble (not a fat-soluble) vitamin, any supplementation that is in excess of what your body needs is likely to be safely excreted in your urine and feces and most people will not have issues from normal supplementation dosages.

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Also Read: 6 Vitamins for Fingernails You Should Be Getting Daily

Potential side effects from taking too much Biotin

Even though most people will not experience negative side effects from taking a Biotin supplement, some people may.

Although rare, some people may experience a rash from taking Biotin, or have gastrointestinal upset including nausea, diarrhea, or cramping.

If you are considering starting on a Biotin supplement, start with the lowest recommended dosage on the package and be aware of any effects it may be having on your skin or gut health.

Biotin may interfere with some lab tests

If you are taking a Biotin supplement, and you seem to be tolerating it just fine, it is still important to mention your supplementation regimen thoroughly to your doctor.

In the case of Biotin, there is a risk of supplementation throwing off certain lab tests, including one measuring the function of your thyroid.

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For some reason, Biotin supplementation has been shown to cause a blood test to look like you have hyperthyroidism, even if your thyroid is functioning fine. Another test looking into Troponin levels to evaluate cardiac health can also be thrown off with Biotin supplementation.

Medical professionals should be aware of this potential interference when interpreting tests, and it is also important for patients to know why it is necessary to divulge all supplement use with their medical team.

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Also Read: How To Make Your Hair Grow Faster: 10 Easy Tips for Long and Healthy Hair

Recommended Biotin dose for supplementation

There is currently no recommended daily supplementation dose for Biotin, since most people get adequate amounts from their diet. 

That being said, the common strengths seen in supplements claiming to help with hair, skin, and nails and studies on the supplement tend to range from 2mg-5mg (2,000mcg-5,000mcg). Studies have also looked into dosages as high as 10mg-50mg (10,000mcg-50,000mcg) daily and found no adverse effects.

If you are trying to settle on a good Biotin supplement dosage for you, consult with your doctor and the supplement package in order to make your decision.

Recommended daily dietary Biotin intake

When getting your daily Biotin intake through food, the adequate intake for men and women over 19 years old is 30mcg (0.03mg) daily. This is normally an easily achievable goal for people eating a healthy and varied diet.

Foods that are high in Biotin to help you hit your levels include: liver, whole eggs, salmon, pork, sunflower seeds, sweet potatoes, almonds, tuna, spinach, and broccoli (just to cover a few).

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If you are delving into the world of supplements in order to try and find a solution to hair loss or thinning, you may be able to see benefits in the case of a deficiency.

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However, if you are already pretty on top of your vitamin and nutrient needs, you may not see the results you are looking for.

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Biotin: Benefits for Hair and Side Effects

Surely we have heard or read something about biotin, but it is not entirely clear to us, so we decided to create this small guide to learn everything about biotin, its benefits, properties, daily dose , side effects or contraindications and time of administration. this should take effect.

The world is full of homemade, natural and chemical hair growth products, from some that just make money to others that actually work. Biotin halfway. It is true that it works, but it has some side effects and some contraindications, so sometimes it is better not to choose biotin.

Index

• 1 What is biotin?
• 2 biotin products
• 3 Benefits
  • 3.1 hair and scalp
  • 3.2 skin and nails
  • 3.3 Protects the brain
  • 3.4 Diabetes

  90 023

  • 4 Daily dose
  • 5 biotin deficiency
  • 6 Side effects and contraindications

  What is biotin?

  This is a B vitamin, also known as vitamin B7, vitamin H, factor W, biotin-D or coenzyme R . This enzyme acts in various metabolic processes, hence its side effects when taken artificially.

  Biotin is a natural vitamin found in various animal and plant foods such as eggs, milk, bananas, nuts, oysters, peanuts, poultry, cereals, salmon, legumes, kidneys, fish, some whole grain breads, beans, legumes in general, etc.

  This vitamin is recommended for deficiency in the human body or for people with damaged nails and hair (especially hair loss). It has not been proven to work for skin problems such as rashes or flakes on the scalp. When we have fine hair, it is likely that it lacks vitamins and minerals throughout life, unless we eat a good balanced diet and take good care of our hair and scalp.

  Biotin is not an oil or cream, but a vitamin administered, at least for the time being, in the form of capsules and pills. There are also some brands of shampoos with high concentrations of this vitamin. The most normal thing is that this is a vitamin supplement, which is recommended to be taken only if it is recommended by a doctor or specialist, always aware of its side effects and contraindications.

  Biotin Products

  More research is needed to fully understand this vitamin and its contribution to our health. First of all, it is interesting to know the amount that is contained in each product, despite the fact that there is no official recommended daily dose.

  The first thing we’ll think about is getting it through supplements, but it’s recommended to get it through everyday food. There are many foods that contain biotin, although not all contain the same amount:

  • meat . Pork contains a large amount of vitamins, but most of the vitamins are found in veal liver and kidneys.
  • Nuts. Walnuts, almonds, peanuts and pistachios.
  • Fish . Salmon and herring.
  • Eggs . The yolk is the part of the egg that contains the most biotin. In fact, egg whites have been found to contain avidin, an antinutrient that interferes with proper absorption of biotin in the gut.
  • Dairy . Cheddar cheese and milk.
  • Vegetables . Especially with green leaves like spinach, broccoli and cauliflower. It is recommended to eat them as little cooked as possible.
  • Vegetables . Soybeans, peas, sweet potatoes, lentils, beans and carrots.
  • Fruit . Bananas, tomatoes, avocados, raspberries and strawberries.
  • Whole grains . Rice, seeds, bread and brewer’s yeast.

  Benefits

  Biotin has certain benefits for our health, otherwise it would never be recommended, although there are always exceptions. These benefits come naturally through a balanced diet and supplementation when needed. An excess of this vitamin causes side effects, which we will see in a few sections later.

  hair and scalp

  This vitamin is mainly administered to prevent hair loss and more, it helps to nourish the hair follicles, strengthening the root and increasing elasticity so that the hair does not break or fall out. Biotin also accelerates hair growth , increases volume and gives a brighter and more vital look.

  It doesn’t stop there, this vitamin, found naturally in dozens of foods, stimulates circulation. It may seem silly, but it is necessary for the health of the scalp and hair. Thanks to better blood circulation, nutrients reach the hair roots and help saturate the follicles with oxygen.

  All this will make our hair, regardless of its color and size, brighter, stronger, thicker, with a balanced PH and a clean and oily scalp.

  skin and nails

  Biotin helps prevent skin problems as common and well known as dermatitis or psoriasis. Both diseases should be treated by a specialist, but this vitamin can solve the problem, albeit in very specific cases.

  If we suffer from brittle nails, meaning they break easily and our nails are soft rather than hard and resistant, the use of biotin can help us strengthen our nails. In addition, it also helps the skin to recover faster.

  The latter does not mean that the skin heals before the cut or helps in the postoperative period when there are stitches, open wounds and large scars. In these cases, it is the medical staff who will indicate what steps to take.

  Protects the brain

  Found in various staple foods, this vitamin, unknown to many, helps the nervous system to function properly. This is why we always insist on a balanced diet, because all vitamins and minerals have a chain effect, and when one is not enough, everything starts to falter.

  Biotin helps in the activity of neurotransmitters and communication between the nerves of the nervous system. It also improves memory and “prevents” us from cognitive problems that eventually lead to neurodegenerative disorders known as senile dementia and Alzheimer’s disease.

  There aren’t many scientific studies that support these results, but there are others that confirm that biotin helps with concentration.

  Diabetes

  High blood sugar levels are quite dangerous, so biotin has become widely used to regulate blood sugar levels. This is because this vitamin has the ability to lower blood sugar and stimulate the production of insulin .

  We always recommend cutting back on sugary foods, carbohydrates, industrial baked goods, energy drinks, and more.

  In the event that we consult with our doctor and he deems it necessary to supplement us with biotin, this will be when and only when we can start. However, type II diabetes is a serious disease, it is better not to put your health or life at risk.

  Daily dose

  This section is very important and we need to clarify some aspects. First, get rid of the habit of compensating the next day with twice as much, which is not good, no matter what medicine we are talking about (even if it is very natural). An excess of vitamins and minerals causes a number of side effects that can make it hard for us, so it’s best not to overdo it.

  Second, avoid self-medication and self-diagnosis. Googling and believing our problem is solved with biotin is not recommended. We may be right, but if we self-medicate, we may experience unpleasant side effects.

  Biotin supplement can be taken from early childhood, but always on the advice of a doctor. For adults, that is, from 19 years old, the maximum daily dose is 30 mcg.

  The number of capsules or pills will depend on the amount of the compound each contains, or on medical advice to correct our deficiency or our problem.

  Results do not begin to be noticed until 3 to 6 months have passed. The dose and visible results depend on the medical indications, the condition of the patients, their state of health, age, use of other drugs, etc.

  biotin deficiency

  Biotin supplements are generally not needed unless you have a biotin deficiency or a risk factor that increases the risk of a deficiency. People most at risk for biotin deficiency include people with:

  • Biotinidase deficiency. A genetic disorder in which the body is unable to reuse and recycle biotin. Newborns in many other countries are screened for the disease.
  • Chronic alcohol use. Since alcohol inhibits the absorption of biotin, long-term alcohol consumption is associated with a significant decrease in biotin levels.
  • Malnutrition. Insufficient food and nutrient intake can lead to low levels of nutrients, including biotin.
  • Inflammatory bowel disease. Crohn’s disease and ulcerative colitis can reduce the production of biotin by intestinal bacteria.
  • Pregnant and breastfeeding women may also develop low biotin levels despite normal dietary intake of the vitamin. This may be due to increased use of the vitamin, malabsorption, or both.

  People who take certain classes of medications, such as antiepileptics and retinoids, are also at risk for biotin deficiency. Antiepileptic drugs are commonly used to treat epileptic seizures, nerve pain, and bipolar disorder. Retinoids are a class of compounds derived from vitamin A commonly used to treat acne, psoriasis, and other dermatological conditions.

  Outside of these groups, biotin supplements or biotin-fortified hair products are unlikely to provide any benefit.

  Side effects and contraindications

  As we have seen, this vitamin is natural and beneficial. It helps to prevent certain diseases and keep hair, nails and skin in perfect condition. However, there are some contraindications.

  Biotin is effective when medical advice is followed, however there are some side effects and contraindications to be aware of. By itself, this vitamin is not toxic and is well tolerated up to 500 mcg per day. Biotin supplements can cause problems if you take too much. Side effects may include skin rash, indigestion, insulin release problems and kidney problems.

  Biotin treatment interferes with laboratory tests and mimics Graves’ disease, a condition in which the thyroid gland produces too much thyroid hormone. As with any supplement, the safety of long-term use or high dose use is unknown.

  If we take any treatment We should consult a specialist as drugs are metabolized in our liver and the main drug combined with biotin can cause a number of side effects.

  For example, eggs are a natural source of biotin, but only yolks. One study shows that raw egg whites can interfere with the absorption of biotin in the gut.

  In case of pregnancy, the doctor will tell us whether we should take this supplement or not. Similarly, if we have diabetes, kidney disease, lack of biotinidase, or other pre-existing pathologies in children and adults, we should consult a physician about biotin supplements.

  Food Biotin: The Best Sources of Vitamin

  It is one of the B vitamins that help the body convert food into energy. The word “biotin” comes from the ancient Greek word “biotos”, which means “life” or “sustenance”.

  All B vitamins help maintain healthy skin, hair, eyes, liver and nervous system. Biotin is also an essential nutrient during pregnancy as it is essential for the normal growth and development of the fetus in the womb.

  Most people get this essential nutrient from regular healthy foods. However, in recent years there is evidence that increasing the intake of vitamin B7 (as this nutrient is also called) can regulate blood sugar levels, as well as strengthen hair, skin and nails. In this article, you will learn about the daily value of this vitamin, as well as the best sources that contain it.

  The National Institutes of Medicine (USA) estimates that the daily value of this nutrient is 30 micrograms (mcg) per day. This is the norm for adults aged 19 and over.

  Because it is water soluble, excess biotin will simply be excreted in the urine. In the case of fat-soluble vitamins (A, D, E and K), the situation is quite different. They do not dissolve in water, but are deposited in the liver and / or adipose tissue. Their overabundance in large quantities is toxic to our body and even potentially life-threatening.

  Although most people can take this vitamin in supplement form, some complain of mild side effects such as nausea and other digestive problems. Signs of toxicity with excessive consumption of this nutrient have not yet been documented.

  Biotin deficiency is very rare. But deficient people often experience hair loss or a scaly, red rash on their skin. When these symptoms appear, some doctors recommend increasing its intake. However, the National Institutes of Health says there is not yet enough data to make such recommendations.

  It is important to note that biotin deficiency is more common among people who abuse alcoholic beverages. This is a special risk group. This group also includes people with a rare hereditary disease who have very low activity of the enzyme involved in the metabolism of this vitamin.

  Occasionally, a lack of biotin is observed in pregnant women. To help improve the health of the child, in cases of deficiency, it is recommended to take vitamins for pregnant women, which contain not only vitamin B7, but also folic acid. But this can be done only after consulting a doctor who has a future mother. Moreover, higher doses of these same vitamins can be dangerous for a child.

  Some research, including animal experiments, suggests that people with type 2 diabetes may benefit from taking biotin supplements. They can help regulate blood glucose levels. However, there are very few data so far and they are considered only as preliminary.

  Other animal studies suggest that this vitamin may help prevent kidney damage in people with insulin-dependent type 1 diabetes. Again, more research is needed to confirm these data.

  Vitamin 7 products and minerals, the best we can do is to eat a varied diet and consume all food groups daily. These are grains, lean poultry, fish, some red meat (beef, veal, pork, lamb), eggs, as well as vegetables, fruits, legumes, low-fat dairy products, nuts and seeds.

  Most biotin is found in the following foods:

  • Eggs (found in the yolk),
  • Offal (liver, kidneys),
  • Nuts such as almonds, peanuts, pecans, walnuts,
  • Seeds,
  • Nut oils (peanut, almond, walnut oil, etc.)
  • Soybeans and other legumes (beans, chickpeas, lentils, peas) ,
  • Mushrooms.

  It’s always better to get your nutrients from natural sources. If you can’t get enough vitamin B7 from foods, then it makes sense to buy a supplement. But only after consulting a doctor.

  In the USA there is such a very authoritative official organization – the Food and Drug Administration (FDA). It controls the quality, efficacy and safety of medicines. But the FDA does not deal with dietary supplements, and vitamins and minerals are just one of them. Therefore, before buying any supplement, you need to be aware of the possible risks. In addition, you need not only to consult a doctor, but also carefully choose manufacturers.

  What is the conclusion?

  Vitamin B7 is essential for the proper functioning of the body, and supplements can help pregnant women and diabetics. But scientific evidence is still not enough to justify taking it as a supplement for healthy hair, skin, or nails.

  With all that said, it is always better to eat a balanced and healthy diet.