What is Biotin and Is It Safe?
Biotin, also known as vitamin B7, is a member of the B-vitamin complex. Biotin is often promoted for its potential to support healthy skin, hair, and nails [1]. Biotin is water soluble, so any excessive intake of biotin will be excreted out of the urine.
Can You Take Too Much Biotin?
However, when taking too much biotin, it is possible experience some minor side effects of biotin.
Side effects include: Acne, skin rashes, and skew lab results. If you are planning to get a routine blood test while taking high doses of biotin it is best to avoid taking biotin for 3-4 days beforehand [2].
How Much Biotin Should I Take?
If you are experiencing poor, skin, and hair growth, you may want to consider taking a biotin supplement. Biotin is generally safe even at high dosages. Side effects of biotin are minimal and easily reversed because excess biotin is easily passed by the body through urine. We recommend taking 500 mcg-5,000 mcg of biotin per day to support healthy hair, skin, and nails. However, if you find that biotin is causing sudden acne breakouts or a skin rash, considering reducing your dose or taking the vitamin less often.
If you are the average person without any hair, skin and nails health concerns, below are the recommended dosages from the National Institute of Health:
|
Life Stage |
Recommended Amount per day |
|
Birth to 6 months |
5 mcg |
|
Infants 7–12 months |
6 mcg |
|
Children 1–3 years |
8 mcg |
|
Children 4–8 years |
12 mcg |
|
Children 9–13 years |
20 mcg |
|
Teens 14–18 years |
25 mcg |
|
Adults 19+ years |
30 mcg |
|
Pregnant teens and women |
30 mcg |
|
Breastfeeding teens and women |
35 mcg2 |
Please note that there are some circumstances that you will need more than the recommended dosage of biotin such as poor hair, skin, or nail growth. We have outlined more situations where you may consider taking more biotin here.
What Does Biotin Do?
Biotin plays a role in many complex metabolic processes inside your body. It enables your body to convert different forms of energy for use and the production of proteins.
Biotin hair growth supplements can improve hair growth by strengthening the structure of hair. It is particularly helpful for hair that has suffered damage from the sun’s harmful UV rays, hair styling tools, and the harsh chemicals found in many hair products. Hair loss is a common symptom of biotin deficiency, so if you are noticing hair thinning or excessive hair loss, a biotin supplement helps support hair growth [3].
Does Biotin Work?
In a double-blind, placebo-controlled study, scientists evaluated the effects of an oral supplement containing biotin on women with self-perceived thinning hair. The results showed a statistically significant increase in terminal hairs in the subjects, while the control group showed no changes. Self-assessment questionnaires also showed that subjects who had taken the supplement perceived more improvements in scalp coverage, hair thickness, and overall hair volume after 90 days. After 180 days, subjects perceived greater hair shine and quality, along with improved skin smoothness and skin moisture retention[4].
How Long Does It Take for Biotin to Work?
The amount of time it takes to see results can vary from person to person. Most people will only see benefits from biotin after several months of consistent intake. If you are getting your biotin from supplements, make sure you take it daily as recommended for best results. Research is limited, but some studies suggest regular intake of biotin could lead to results as soon as 90 days, which includes increased hair growth and improved shine. Some evidence shows that the longer you consume higher doses, the better your results [5].
- https://www.medicalnewstoday.com/articles/318724.php
- https://www.pharmacistanswers.com/questions/thyroid-function-tests-while-taking-biotin
- http://www.jbc.org/content/171/2/471.full.pdf
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3509882/
- https://www.healthline.com/health/biotin-hair-growth
About the Author:
Dr. Bryan Do, D.O. is an osteopathic physician whose research interests include gastroenterology, immunology, and dermatology. He is particularly interested in the role of probiotics in the gut-brain-skin axis and has written many articles on the topic. He graduated from University of California, Los Angeles (UCLA) before graduating from Marian University College of Osteopathic Medicine in Indianapolis, Indiana and becoming a Doctor of Osteopathic Medicine. Osteopathic physicians are taught to take a holistic approach to medicine and to consider mind, body, and spirit when treating a patient. Osteopathic physicians receive training in Osteopathic Manipulative Medicine (OMM) in addition to the standard rigorous medical school curriculum. Both physicians with a Doctor of Osteopathic Medicine (D.O.) degree as well as a Doctor of Medicine (M.D.) can practice medicine.