This nutrient plays a role in helping the body convert food into fuel by metabolizing carbohydrates and breaking them down into glucose. It is quite rare to be deficient in biotin, as many foods contain biotin. Some of the richest food sources of biotin include eggs, meat including organ meats , fish, nuts, and seeds. Symptoms of biotin deficiency may include dry skin, hair loss, fatigue, swollen tongue, dry eyes, insomnia, and depression.
Biotin has become a popular over-the-counter supplement for hair growth, available in tablets as well as gummies. The real question, however, is whether it actually works. There is limited evidence to suggest increased biotin intake promotes hair growth, but several studies show that it may strengthen the hair and help reduce shedding. In one study , women with thinning hair were given an oral supplement that contained biotin and several other ingredients or placebo twice daily for 90 days.
At the end of the study, participants taking the supplement with biotin and other ingredients experienced not only a reduction in hair shedding, but significant hair growth in the areas affected by hair loss.
A review of previous research found 18 cases of biotin use for changes in hair and nails. In all cases, the researchers found that patients receiving biotin had an underlying pathology for poor hair or nail growth. All of those cases showed clinical evidence for improvement with biotin supplementation. Though there are a few small studies that show promising results, the National Institutes of Health NIH has concluded that there is insufficient evidence to rate the effectiveness of biotin for the treatment of hair loss.
Because biotin deficiency is fairly rare, the U. That said, the Food and Nutrition Board of the Institute of Medicine has set recommended daily intake for adults over 19 years of age at 30mcg.
In order for it to be effective, it needs to be consumed and you need to take it daily. Follow your healthcare provider's instructions.
Call your doctor if the condition you are treating with biotin does not improve, or if it gets worse while using this product. After you stop using biotin, your nails will likely return to their original condition within 6 to 9 months. Skip the missed dose if it is almost time for your next scheduled dose. Do not use extra biotin to make up the missed dose. Since biotin is a water-soluble vitamin, an overdose is unlikely to occur. Typically, adequate intakes are defined as 30 micrograms mcg for adults and pregnant women and 35 mcg for breastfeeding women.
For a biotin deficiency, a dose of up to 10 milligrams mg a day has been used, with the guidance of a trained health professional. Health Topics. Health Tools. Reviewed: November 17, You should not use this product if you are allergic to biotin.
Your dose needs may be different : if you have kidney disease; if you have had stomach surgery; or if you smoke. Side Effects. This can help you select items with the most biotin for your buck.
Biotin supplements are available over the counter in capsule or tablet form. You can find a great selection of biotin supplements here.
Most people can take biotin supplements without any negative effects, but minor side effects are possible. These include:. You may be able to reduce your risk for side effects by taking your supplement with food. They can talk with you about the potential risks and benefits, as well as the proper dosage. You should always follow the dosage information on the label unless your doctor instructs otherwise.
Although more research is needed to assess its effects on hair growth, biotin does have several proven benefits. For example, biotin is one of several B vitamins that support a healthy metabolism. Biotin converts glucose from carbohydrates into energy for the body and aids amino acids in carrying out normal bodily functions.
Learn more about the benefits of biotin. However, you should always check with your doctor before adding a new supplement to your routine. Your doctor can also provide more individual information about dosage and potential side effects.
Biotin is a water-soluble vitamin, so any extra biotin in your body will flush out through your urine. This makes a potential overdose unlikely. If you develop an unusual or unexpected skin rash after increasing your biotin intake, see your doctor immediately.
In rare cases, this is a sign of biotin overdose. For best results, you should be consistent in your intake. Although research is limited, studies from and suggest that results may be seen in as little as 90 days. This includes an increase in growth and shine.
Learn about more ways to make your hair grow faster. You may already be getting the biotin you need through your diet, so talk with your doctor about the best option for you. They may recommend certain dietary changes or a biotin supplement. Be sure to follow any dosage guidelines that they provide. If you begin having any unusual symptoms while taking a biotin supplement, discontinue use and see your doctor immediately.
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