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How Much Biotin Can You Take Per Day?

How Much Biotin Can You Take Per Day?

Biotin, a vital B vitamin, converts food into energy for your body and brain. Discover the ideal daily biotin dose to boost health, its advantages, sources, and any side effects.

By WOWMD Staff
Updated on
How Much Biotin Can You Take Per Day?

Table of contents

Quick Health Scoop

Vitamin B7 (better known as biotin) is an essential nutrient involved in cellular energy metabolism and supports nervous system function. For adults aged 19 and over, it’s recommended to consume 30 mcg of biotin each day.

Biotin can be consumed from food or a dietary supplement, but the problem is when is the best time to take biotin? either in the morning or at night, the important thing is to regularly consume enough of this vital B vitamin. The symptoms of biotin deficiency are rare

If you are curious about how much biotin you should take per day, it largely depends on your individual health needs and goals. Regular intake of this nutrient, which supports the metabolism of carbohydrates, proteins, and fats, is necessary for optimal health. For most people, getting biotin from their diet suffices, but in some cases, supplementation might be beneficial.

How Much Biotin Should I Take Per Day

For adults ages 19 and over, the average daily recommended amount for biotin is 30 mcg. At this dosage, it supports all basic physiological needs. Even lower dosages can be effective for health benefits if you aren't getting enough from your diet.

Biotin Per Day
Age Male Female Pregnancy Lactation
Birth to 6 months 5 mcg 5 mcg 5 mcg 5 mcg
7–12 months 6 mcg 6 mcg 6 mcg 6 mcg
1–3 years 8 mcg 8 mcg 8 mcg 8 mcg
4–8 years 12 mcg 12 mcg 12 mcg 12 mcg
9–13 years 20 mcg 20 mcg 20 mcg 20 mcg
14–18 years 25 mcg 25 mcg 25 mcg 25 mcg
19+ years 30 mcg 30 mcg 30 mcg 30 mcg

Can You Take Too Much Biotin?

Not really! Excess biotin has not been shown to cause any harm, even at higher dosages. Clinical studies have used doses as high as 5 mg/day (5,000 mcg/day) for up to two years without adverse events. Nonetheless, always consult with your physician before taking high doses, especially if you are undergoing lab testing, as biotin may alter test results.

Factors Influencing Biotin Dosage

Health Goals

Your reason for taking biotin—whether for hair growth, skin health, or other benefits—will influence the recommended dosage. Exploring the biotin benefits for skin, many users find improvements in skin elasticity and hydration.

Medication and Health Status

People on specific medications or with particular health conditions should consult a healthcare professional before taking biotin.

How Do I Know If I Need More Biotin?

Most people get enough biotin from their diets. However, pregnant or breastfeeding women and individuals with alcohol dependence may need extra biotin. If you experience brittle nails, thinning hair, or hair loss, you might have a biotin deficiency.

What Are Some Food Sources of Biotin?

Increasing your biotin intake through food is a delicious way to ensure you’re getting enough. Foods rich in biotin include:

Food Source Amount (mcg) % Daily Value
Beef liver, cooked, 3 oz 30.8 mcg 103%
Egg, whole, cooked 10.0 mcg 33%
Salmon, canned 3 oz 5.0 mcg 17%
Pork chop, cooked, 3 oz 3.8 mcg 13%
Sunflower seeds, ¼ cup 2.6 mcg 9%
Sweet potato, ½ cup 2.4 mcg 8%
Almonds, ¼ cup 1.5 mcg 5%

Best Time to Take Biotin

When should you take biotin for optimal benefits? Unlike some vitamins, biotin doesn’t cause drowsiness or excitability, so it can be taken any time of day. Consistency is key, either morning or night. For best absorption, take it with food containing fat.

Safety Considerations and Side Effects

Biotin is water-soluble, meaning that excess amounts are expelled through urine, which significantly reduces the risk of toxicity.

However, it's important to note that extremely high doses of biotin can interfere with certain lab tests, potentially leading to inaccurate or false results. For instance, biotin may affect tests that measure hormone levels, such as thyroid function tests, and can also alter the results of other diagnostic tests, including those for heart conditions.

Therefore, it is crucial to always inform your healthcare provider about your biotin supplementation, including the dosage you're taking, before undergoing any medical tests or procedures.

Conclusion

If you want to know how much biotin to take, start with your health goals. While the average adult requires 30 mcg daily, biotin supplementation is safe even at higher doses. Talk to your healthcare professional about your specific needs. For a natural boost, incorporate biotin-rich foods like eggs, salmon, cheddar cheese, and sweet potatoes into your diet. Your daily intake matters more than the timing, so whether you take it morning or night, consistency is key.

FAQs

The recommended daily dosage of biotin for hair growth typically ranges from 5,000 to 10,000 mcg. However, starting with a lower dose and consulting a healthcare provider is advisable.

Biotin can be taken any time of day as it doesn’t cause drowsiness or excitability. Consistency is key, so take it at the same time each day, either morning or night and with food containing fat for best absorption.

Yes, you can take biotin at night. It doesn't cause drowsiness or excitability, so it won't interfere with your sleep. The important part is to take it consistently at the same time each day.

Taking biotin with food containing fat can enhance its absorption. Whether you choose morning, afternoon, or night, pairing it with a meal is beneficial.

Adults usually need about 30 mcg of biotin per day, but higher doses of up to 10,000 mcg are considered safe for most people looking to achieve specific health benefits.

Yes, consulting with a healthcare provider ensures personalized dosage recommendations and minimizes potential side effects, especially if you are on medications or have specific health conditions.

References

  1. Biotin https://www.ncbi.nlm.nih.gov/books/NBK114297/
  2. B Vitamins and the Brain: Mechanisms, Dose, and Efficacy—A Review https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4772032/
  3. Biotin Deficiency https://www.ncbi.nlm.nih.gov/books/NBK547751/
  4. Biotin https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
  5. Biotin https://www.ncbi.nlm.nih.gov/books/NBK554493/