Biotin: How Much Should You Take Every Day?

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Biotin is a magical nutrient that is often referred to as an anti-aging nutrient. Biotin is said to help with a wide range of issues, including nail and hair growth, skin elasticity, diabetes, and heart disease. Biotin is found in a wide range of foods, and most people don't have any trouble consuming the recommended daily amount of biotin. However, if you want to get the most out of biotin, it's important to know how much you should be taking every day.

What is Biotin?

Biotin is also known as vitamin B7, and is often confused with vitamin B12. Biotin is a water-soluble vitamin that is found in a wide range of foods, including eggs, liver, soybeans, pasta, and nuts. There is also a wide range of biotin supplements available, but it is important to note that most of these supplements are not well absorbed by the body. Luckily, the body makes biotin in the intestinal tract, and these biotin supplements are simply an added source.

What Does Biotin Do?

Biotin helps with a variety of issues, including hair growth, skin elasticity, diabetes, and heart disease. Biotin is also said to help with sleep, but this claim is mostly anecdotal. Biotin is often referred to as an anti-aging nutrient that will help give you a youthful look and feel.

Biotin is also said to help with the following issues:

  • Keep your skin healthy by providing essential fatty acids and nutrients.
  • Enhance your digestion and reduce gas, bloating and constipation.
  • Boost your metabolism and help you burn more calories every day.
  • Help build strong, shiny hair and nails.
  • Maintain healthy cholesterol levels already in normal range.

What is the Recommended Daily Dosage of Biotin?

The recommended daily dosage of biotin is a bit of a mystery, as there is no official FDA-Approved suggestion. However, the FDA has stated that a good daily dosage is between 30-100 micrograms per day for adults and teenagers. Anyone under the age of twelve should seek medical guidance from a doctor before adding supplements.

What Happens if You Take Too Much Biotin?

Maximum doses of biotin have not been established, but there have been no adverse effects reported with biotin doses of up to 100mg. Biotin is a water-soluble vitamin, so excess biotin is simply excreted in the urine. There are also no reported cases of biotin overdose in humans.

Who Should Take Biotin?

Biotin is a nutrient that everyone should be taking. Biotin is important for hair growth and nail growth, so it's vital for keeping your nails and hair looking healthy and full. Biotin is also important for maintaining a normal metabolism and is necessary for the production of fatty acids, which are important for heart health. Biotin is also important for the proper development of cellular metabolism.

Other Considerations

If you are pregnant or breastfeeding, you should consult with a doctor before taking biotin. Biotin is also safe for children, but it is important to discuss the supplement with your doctor first.

Lab tests have shown that biotin can interfere with certain lab tests, including the detection of glucose in the blood, and the measurement of triglycerides. You should let your doctor know that you are taking biotin, especially if you are scheduled for a blood test, have diabetes, or have high triglycerides.

Biotin is found in a wide range of foods, but you may want to consider taking a biotin supplement if you are concerned about getting enough biotin every day. It is best to talk to your doctor or a dietitian before taking biotin, especially if you have diabetes, high cholesterol, high triglycerides, heart disease, or an autoimmune disease.

It is important to note that most biotin supplements are not well absorbed by the body. If you are considering a biotin supplement, be sure to choose a supplement that has a high absorption rate, such as a liposomal supplement.


Biotin is an essential trace mineral and vitamin that may be beneficial to hair, skin, and nails. It is found in a wide variety of foods, and deficiencies are rare. The recommended daily allowance for biotin is 30-100mcg, but doses exceeding that may cause no harm. Biotin supplements are widely available and relatively cheap, but you need to ensure that the supplement can be absorbed by your body. Possible side effects of biotin are uncommon and mild, and include nausea and diarrhea.

This blog post is for educational purposes only and does not constitute medical or other professional advice. Your specific circumstances should be discussed with a healthcare provider. All statements of opinion represent the writers' judgement at the time of publication and are subject to change. Phoenix and its affiliates provide no express or implied endorsements of third parties or their advice, opinions, information, products, or services.

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