Biotin, also known as Vitamin B7 or vitamin H, is a water-soluble B-vitamin that plays a crucial role in various metabolic and cellular processes within the body. From supporting healthy skin, hair, and nails to aiding in energy production, biotin is a key player in maintaining overall well-being. But is a biotin supplement right for you? If so, how much biotin is enough? Here’s what the research says.
Benefits of Biotin
Biotin supplements are often used to promote healthy hair, skin, and nails, promote blood sugar regulation and metabolism, for the support of pregnant and nursing mothers, as biotin is one of the many critical nutrients needed for maternal health and fetal development.
Symptoms of Biotin Deficiency
Most people are able to get enough biotin through their diet. While a biotin deficiency is rare, it sometimes occurs as a result of dietary restrictions of a health concern that disrupts the normal absorption of the nutrient. Signs or symptoms of biotin deficiency tend to be progressive, and can include:
- Thinning hair, sometimes lead to more pronounced or total hair loss
- Scaly, red rash
- Conjunctivitis (pink eye)
- Ketolactic acidosis
- Abnormal levels of acid in urine
- Seizures
- Skin infections
- Brittle nails
- Neurological symptoms (such as depression, fatigue, hallucinations, and numbness in the arms and legs)
- In infants, deficiency can cause hypotonia, lethargy, and developmental delay
If you experience any of these systems, make sure to speak with your primary care physician to learn about testing and potential treatment options.
How Much Biotin is Enough?
How much biotin is enough varies by individual, and the Recommended Dietary Allowance (RDA) for biotin is partially dependent on age, sex, and life stage. But in general, according to the National Institutes of Health, the RDAs for biotin are as follows:
- Infants (0-6 months): 5 micrograms (mcg)
- Infants (7-12 months): 6 mcg
- Children (1-3 years): 8 mcg
- Children (4-8 years): 12 mcg
- Children (9-13): 20 mcg
- Teens (14-18): 25 mcg
- Adults (19 years and older): 30 mcg
- Pregnant teens and women: 30 mcg
- Breastfeeding teens and women: 35 mcg
Research suggests that getting this amount of biotin each day is enough to maintain overall health and feelings of wellness. Some people choose to take a higher dose of biotin for one of many reasons, including the potential to support the hair, skin, and nails.
The following sections detail what we understand about biotin intake at higher doses.
Biotin 5,000 Mcg Side Effects
Taking higher doses of biotin, up to 5,000 mcg (5 mg) or 10,000 mcg (10 mg), is a common practice among those seeking more pronounced effects on hair and nail health.
In general, studies have not found biotin to be harmful, even at high doses. However, taking biotin supplements above the daily recommended amount can have some inadvertent health risks. Over-supplementing with biotin can cause inaccurately high or low lab tests, which can lead to misdiagnoses and inappropriate treatment.
Biotin 10,000 Mcg Side Effects
There is no evidence that biotin is toxic to humans even at high doses like 10,000 mcg. However, along with potentially interfering with lab test results, high doses of biotin supplements may interact with certain medications. Always talk with your doctor before starting a new supplement.
For most individuals, meeting the required daily amount of biotin can be achieved through a balanced diet. Foods rich in biotin include beef liver, cooked eggs, salmon, avocados, pork, sweet potatoes, nuts, and seeds. However, for those with biotin deficiencies due to a limited diet, or other medical conditions or risk factors, biotin supplements may be needed. Some may choose to supplement with biotin to support healthy hair and nail growth. Maintaining healthy levels of biotin is a key piece of an overall healthy lifestyle.
Learn more about selecting the best biotin supplement.
