“It is a B vitamin, so it is difficult to overdose on it-most people will urinate out what they do not need,” says Johnson. No toxicity of excess biotin intake has been described.
This is far more than doctors recommend, although for most people the extra biotin shouldn’t present any health problems. Most of the websites touting biotin for hair growth recommend taking 2-5 milligrams (2,000-5,000 mcg) of biotin in supplement form each day, and many supplements are sold under the name Biotin 5000, indicating a 5000 mcg (5 mg) size. If you choose to supplement, biotin can be taken by itself or along with other B-complex vitamins in multivitamin form. Hooper adds: “For adults, biotin intake of 30 mcg per day is easily achieved through a well-balanced diet including biotin-containing foods, such as meat, eggs, fish, nuts, seeds, and certain vegetables like sweet potatoes, spinach, and broccoli.” This highlights that a person eating a well-rounded diet does not need biotin supplementation. Since biotin is found in many foods, “it would be unusual for anyone to be low in biotin,” Dr. Newborn babies need just 5 micrograms (mcg) daily, while adults should be getting at least 30 mcg, and breastfeeding women should shoot for 35 mcg or more. The recommended amount of biotin you need each day is up for debate and is thought to depend on your age. Why? Because some believe it works and it is not known to be harmful. A 2019 article from the Cleveland Clinic claimed that dermatologists have quietly prescribed biotin as a hair loss treatment for many years, even though the research hasn’t proved its health benefits. Not everyone is so down on biotin, however. “Research shows there is no to limited benefit.”ĭeirdre Hooper, MD, cofounder of Audubon Dermatology in New Orleans adds: “Although some very small studies have shown some improvement in hair or nail diseases with biotin supplementation … several studies have shown biotin to interfere with many blood tests, including thyroid and cardiac function tests.”
“We used to think that biotin worked for hair growth, but the science is more contradictory now,” says Sandra Marchese Johnson, MD, FAAD, a board-certified dermatologist at Johnson Dermatology in Fort Smith, Arkansas.
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RELATED: Why is my hair falling out? Does biotin really work for hair growth?Īlthough it’s easy to find numerous websites touting biotin for hair regrowth (as well as a way to improve skin and brittle nails), the official word from the National Institutes of Health Office of Dietary Supplements is that “there is little scientific evidence to support these claims,” and “more research is needed before biotin can be recommended for any of these conditions.” The condition is estimated to affect about 30 million women in the U.S. Some estimates suggest that 50% of women will experience hair loss, with the prime cause also being androgenetic alopecia (called female pattern hair loss in women). About 70% of all men will lose hair at some point in their lives. Half of men experience noticeable hair loss-scientifically known as androgenetic alopecia or male-pattern baldness-by the age of 50, according to the Cleveland Clinic. It’s a claim that, if true, would ensure a huge market for this particular pill. In recent years biotin has become popular because some people claim that taking extra biotin can help slow hair loss, strengthen thinning hair, or even regrow lost hair. Also known as vitamin B7, or vitamin H, biotin helps the body convert proteins, fats, and carbohydrates you ingest into energy. In the crowded wellness field of vitamins and nutritional supplements, you may or may not have heard of biotin.
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