People can usually get this amount through their diet. Still, people who support its use often recommend taking 2 to 5 milligrams mg of biotin in supplement form daily in order to strengthen hair and achieve results. Although biotin is a water-soluble vitamin the excess is excreted in urine and feces , the safety of using any amount of biotin in supplement form is unknown. As with many other supplements, biotin hasn't been tested for safety in pregnant women, nursing mothers, children, and those with medical conditions or who are taking medications.
Biotin deficiency can occur in people who consume a lot of raw egg whites. That's because uncooked eggs contain avidin—a protein that blocks the absorption of biotin. Since biotin is produced in the intestines, people with inflammatory bowel disease or other conditions that disrupt the balance of intestinal bacteria may not be able to produce enough biotin. Excessive alcohol use, cirrhosis , and congenital biotin deficiency biotinidase deficiency may increase your need for biotin.
A number of medications can lead to biotin deficiency as well. Among those are beta blockers, blood thinners, anticonvulsants, and retinoids. If you notice any symptoms of biotin deficiency, consult your healthcare provider. Symptoms include:. Taking biotin supplements without being properly assessed by a healthcare provider poses the risk that diagnosis and treatment of the underlying cause of your symptoms will be delayed. Biotin deficiency is believed to be uncommon.
Bacteria in the intestines usually provides more than the body's daily requirements, and many foods contain biotin as well. Food sources of biotin in micrograms per grams include:. There are many reasons why your hair may be thinning or losing its volume, including infection, emotional or physical trauma, alopecia, and certain medications.
There is not enough evidence to prove that biotin supplements are safe or effective. In most cases, the best way to prevent hair loss is to treat the underlying condition causing it. Unfortunately, you shouldn't believe everything you read on a product's packaging. While biotin has certainly become glamorized as a cure-all for hair health, manufacturers who shill biotin to promote their product aren't making factual claims. Nevertheless, it is true that your hair can provide insight into your overall health and nutrition.
If you are concerned about your hair health for any reason, talk to your healthcare provider. You may have an underlying condition, or perhaps, your diet simply needs a makeover. It depends. Research suggests that biotin can stimulate hair regrowth in people who have a clinical biotin deficiency. There is no evidence to show biotin can improve hair growth in people without nutritional deficiencies.
However, some people — such as pregnant women and people who drink high amounts of alcohol — may develop mild deficiencies. Also, eating raw eggs on a regular basis can cause biotin deficiency, because raw egg whites contain a protein called avidin that binds to biotin, preventing the body from absorbing it. Cooking the eggs deactivates their avidin.
Biotin helps the body convert food into energy — it supports a number of enzymes involved in the breakdown of carbs, fats, and proteins. Brittle nails are fragile and easily become split or cracked. A biotin deficiency can lead to brittle nails. For people with this deficiency, taking supplements that contain biotin could improve the strength of their nails.
Changing the diet and other lifestyle factors can help improve nail health, as can some commercial products. Learn more about how to keep the nails healthy here. The diet can play an important role in the health of the skin and hair. For instance, some foods for healthy hair include eggs, Brazil nuts, and fatty fish. Many hair products that claim to encourage healthier, stronger hair contain biotin.
Biotin deficiency can lead to hair loss , which indicates that the vitamin is involved in keeping the hair healthy. However, little research has linked the vitamin with hair health in people who do not have biotin deficiencies. Healthcare professionals believe that this deficiency is common among pregnant women because the body breaks down the vitamin faster during pregnancy.
As a result, a pregnant woman may need more biotin — from the diet or from supplements — than a woman who is not pregnant. That said, it is important to consult a healthcare professional before taking supplements during pregnancy or breastfeeding. Type 2 diabetes is a metabolic condition characterized by high blood sugar levels and impaired insulin function. A biotin deficiency may disrupt blood sugar, or glucose, regulation. Some evidence shows blood biotin levels may be lower in people with diabetes.
Studies in animals have suggested that supplements containing biotin and chromium picolinate could prevent insulin resistance. Said HM. Biotin: the forgotten vitamin. Am J Clin Nutr ; Food and Drug Administration. National Institutes of Health. Dietary Supplement Label Database. Zempleni J, Mock DM. Bioavailability of biotin given orally to humans in pharmacologic doses. Pregnancy and lactation alter biomarkers of biotin metabolism in women consuming a controlled diet.
Biotinidase deficiency and our champagne legacy. Gene ; Clinical utility gene card for: Biotinidase deficiency-update Eur J Hum Genet ; Chronic alcohol exposure inhibits biotin uptake by pancreatic acinar cells: possible involvement of epigenetic mechanisms. Marginal biotin deficiency is common in normal human pregnancy and is highly teratogenic in mice. Biotin: 5 healthy benefits of this B vitamin. Chatelaine, Black hair and biotin: can this vitamin really help your hair grow?
Ebony, Treatment of brittle fingernails and onychoschizia with biotin: scanning electron microscopy. J Am Acad Dermatol ; Z Hautkr ; Brittle nails: response to daily biotin supplementation. Cutis ; Pediatr Dermatol ;E Uncombable hair syndrome: observations on response to biotin and occurrence in siblings with ectodermal dysplasia.
Biotin deficiency complicating parenteral alimentation: Diagnosis, metabolic repercussions, and treatment. The Journal of Pediatrics ; Biotin deficiency in an infant fed with amino acid formula.
J Dermatol ; Biotin treatment mimicking Graves' disease. N Engl J Med ; Biotin-induced biochemical Graves disease: a teachable moment. Misdiagnosis of Graves' disease with apparent severe hyperthyroidism in a patient taking biotin megadoses.
Thyroid ; J Clin Endocrinol Metab ; Other At least one study suggests biotin may help restore taste among people who have lost their sense of taste. Patients supplemented their diets with mg of biotin daily to produce the effects.
More research is needed. Biotin can be found in brewer's yeast; cooked eggs, especially egg yolk; sardines; nuts almonds, peanuts, pecans, walnuts and nut butters; soybeans; other legumes beans, blackeye peas ; whole grains; cauliflower; bananas; and mushrooms.
Raw egg whites contain a protein called Avidin that interferes with the body's absorption of biotin. Food-processing techniques can destroy biotin.
Less-processed versions of the foods listed above contain more biotin. Standard preparations are available in 10 mcg, 50 mcg, and mcg tablets and contain either simple biotin or a complex with brewer's yeast. Adequate daily intakes for biotin from food, according to the National Academy of Sciences, are listed below.
Because of the potential for side effects and interactions with medications, you should take dietary supplements only under the supervision of a knowledgeable health care provider. Nevertheless, biotin has not been associated with side effects, even in high doses, and is considered to be nontoxic. Although there is no evidence that biotin interacts with any medication, there are some medications that may lower biotin levels.
If you are taking any of the following medications, you should not use biotin without first talking to your health care provider.
Antibiotics -- Long-term antibiotic use may lower biotin levels by destroying the bacteria in the gut that produces biotin. Antiseizure Medications -- Taking antiseizure or anticonvulsant medications for a long time can lower biotin levels in the body.
Valproic acid can cause biotinidase deficiency, which may improve with biotin supplements. Ask your doctor before taking any supplements, however. Anticonvulsant medications include:. Effects of biotin on pyruvate carboxylase, acetyl-CoA carboxylase, propionyl-CoA carboxylase, and markers for glucose and lipid homeostasis in type 2 diabetic patients and nondiabetic subjects.
Am J Clin Nutr.
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