From the Research
The recommended daily dose of biotin for adults is 30-100 micrograms (mcg) per day, with 30 mcg being adequate for most healthy individuals, as supported by the most recent study 1. For those addressing biotin deficiency or using it for hair, skin, and nail health, doses of 2,500-10,000 mcg daily are commonly used and generally considered safe.
Key Considerations
- Start with a lower dose (2,500 mcg) and increase if needed.
- Take biotin with food to enhance absorption, and be consistent with daily dosing as it's water-soluble and not stored in the body.
- If you're taking biotin supplements, be aware they can interfere with certain laboratory tests, particularly thyroid function and cardiac troponin tests, potentially causing falsely high or low results, as noted in 2.
Important Interactions
- Inform your healthcare provider about biotin supplementation before any blood tests, and consider stopping biotin 72 hours before testing.
- Biotin works by acting as a coenzyme in metabolic reactions, particularly those involving fatty acid synthesis, amino acid metabolism, and gluconeogenesis, which explains its role in maintaining healthy hair, skin, and nails, as discussed in 3 and 4.
Special Populations
- Pregnant women may be at risk of marginal biotin deficiency, which could increase the risk of birth defects, as suggested by 2.
- Biotin deficiency has been linked to impaired short-term memory and locomotor activity, as demonstrated in a study on rats 1.
Clinical Evidence
- A review of the literature on biotin efficacy in hair and nail growth found limited research to support its use in healthy individuals, but suggested it may be beneficial in cases of acquired or inherited biotin deficiency or related pathologies, as reported in 5.