It's important to get enough biotin, but is it possible to have too much?
Biotin, originally called vitamin H, has been recognized as a micronutrient since 1927. Since then, the vitamin has quickly become a popular dietary supplement.
And it appears that supplement usage is still on the rise. According to a 2020 study, biotin use increased from 0.1% of the U.S. adult population in 1999-2000 to 2.8% in 2015-2016.
Biotin is best known for its beneficial effects on the skin, and getting enough biotin (30 micrograms per day for adults) supports other areas of health as well.
“Meeting your biotin needs is important for hair health, hormonal health, and metabolism.” Vanessa King, MS, RDN; said the clinical nutrition manager at Queen's Health System in Honolulu, Hawaii, and spokesperson for the Academy of Nutrition and Dietetics. health.
Taking biotin is worth prioritizing, but it's also possible to take too much of a good thing.
Here's how much biotin you need and the side effects of overdosing.
Getty Images/Irina Imago
Despite its original “H” name, biotin is a type of B vitamin. Nowadays it is also called vitamin B7.
It is a cofactor for multiple enzymes involved in fat, protein, and carbohydrate metabolism. In other words, it helps the body convert food into energy.
In addition to its effects on metabolism, biotin has also been studied for its potential effects on skin health and hair growth.
Dr. King explained that biotin deficiency is associated with skin rashes, hair loss, and brittle nails.
Some studies have shown that increasing your biotin intake can make meaningful changes for people with these health issues.
For example, a 2017 study of 18 people found that biotin helped improve hair and nail growth.
However, some experts argue that there is not enough research to prove a link between biotin and hair and nail health.
“We do not recommend regular biotin supplementation for hair loss patients.” Dr. Anthony Rossisaid the dermatologist and Mohs disease surgeon at Memorial Sloan Kettering Cancer Center. health. “Most studies have not shown any benefit from biotin supplementation unless biotin deficiency has been proven in the laboratory.”
According to the National Institutes of Health's Office of Dietary Supplements, claims that biotin supplements promote hair and skin health are supported only by case reports, not research studies.
Although research may not prove a link between biotin and strong nails, skin, and hair, B7 supplements may still be worth trying.
Anecdotal reports suggest that some people experience benefits in these areas. Dr. Reed McClellansaid the adjunct instructor at Harvard Medical School and founder and CEO of dermatology app Cortina. health.
“Although there is no evidence to support the claim that taking biotin helps improve the health or overall appearance of hair, nails, and growth, some people have had some success in increasing the rate of nail and hair growth after taking biotin. .A biotin supplement,” he said.
Biotin deficiency is another reason why you may have to rely on supplements.
“Biotin deficiency exists, but it's not common,” McClellan says. “This deficiency is most common in pregnant women with high alcohol intake, smokers, and those who are malnourished.”
Rossi said bacterial imbalances in the gastrointestinal tract caused by antibiotics and inflammatory bowel disease can also put people at risk for biotin deficiency.
The recommended intake of biotin is 30 micrograms per day, but many commercially available supplements exceed this level.
NOW Foods Super Strength Biotin CapsulesFor example, it contains 10,000 micrograms; Pure Research Liquid Biotin Drops It delivers a staggering 20,000 micrograms per dose.
So are such high levels dangerous?
In general, no. There is no established upper limit for biotin toxicity, as the body may excrete what it cannot use.
“Biotin is a water-soluble vitamin, so it's difficult to get too much from supplements, and if you do, it gets detoxified through your urine,” McClellan says.
Again, taking too much biotin doesn't mean you won't experience side effects.
McClellan said some people may complain of nausea and gastrointestinal upset, and sleep complications and dehydration can also occur.
According to King, taking very high amounts of biotin can affect the results of certain laboratory tests, such as thyroid and troponin.
Most people can get enough biotin from a balanced diet.
Surprisingly, both plant and animal foods contain this nutrient.
To ensure you're getting enough, King recommends focusing on:
If you're concerned that you're not getting the biotin you need in your diet, talk to your doctor or registered dietitian about supplement options.
Although we may recommend supplements to help you reach your daily intake of 30 micrograms, you may not need or be able to use the extremely high concentrations found in many commercially available supplements.
