Biotin for Hair Growth: Dosage and Side Effects


Do you suffer from regular hair fall that’s leading to hair thinning over time? Do you have dry and scaly skin? It may be a symptom of biotin deficiency in your body.

Beautiful skin, hair, and nails are a familiar reflection of your personality and well-being. We love to look good at all times as it boosts our confidence. However, hair loss and dry skin issues can be a barrier!

Let’s say you will attend a business meeting or present an excellent idea to a client. You need to look presentable and confident because appearances matter. This is when a biotin supplement can be an effective solution!

What is Biotin?

Biotin is a vital water-soluble B vitamin that helps our body get the nutrients and energy it needs. Biotin helps to convert certain nutrients received from proteins, carbohydrates, and fats into energy.

Biotin, also sometimes known as vitamin H or B7, is a part of the B vitamin family. Biotin deficiency can lead to –

  • Hair thinning and hair loss
  • Brittle hair
  • Dry or scaly skin
  • Brittle nails
  • Red rashes on the skin, often in the face area
  • Dry eyes
  • Fatigue
  • Loss of appetite
  • Insomnia or sleep difficulties
  • Depression
  • Muscle pain
  • Seizures
  • Frequent stomach upset
  • Difficulty walking
  • Cracking around the corners of the mouth
  • A sensation of prickling or burning in the hands and feet

In short, this micronutrient can stimulate hair growth and solve so many other problems. Besides, biotin is a vitamin that your body needs to function properly.

As mentioned earlier, biotin is a water-soluble vitamin, which means your body cannot store it. You need to consume it regularly from outside sources to maintain your body’s required levels.

In the following paragraph, let’s discuss the food sources and benefits of biotin supplements.

Foods Rich in Biotin

The top 15 food sources rich in biotin for hair growth include –

  • Egg yolks
  • Nuts and seeds
  • Legumes (such as beans, peas, and lentils)
  • Sweet potatoes
  • Liver and other Meats (like cooked hamburgers and pork chops)
  • Bananas
  • Mushrooms
  • Broccoli
  • Cauliflower
  • Avocados
  • Yeast
  • Spinach
  • Salmon
  • Tuna
  • Dairy products (like milk, cheese, and yogurt)

Benefits of Biotin

Beauty starts from the inside and is not just an outward thing. You might be using the best hair care products to repair damaged hair and prevent hair fall, but if your body lacks biotin, those products would be of no use.

The problem needs to be repaired at the roots and add a temporary shine to your hair and skin. Consider adding biotin to your daily diet to bring on that inner glow. If you ask about the benefits of this micronutrient, there are plenty –

  • Research shows that biotin is an effective treatment for hair fall, thus promoting hair growth and maintaining your skin’s smoothness, hydration and appearance.
  • Biotin can be an excellent treatment for people having brittle nails.
  • Besides preventing nail brittleness, biotin can also help your nails grow faster and healthier.
  • Biotin helps to carry nutrients throughout your body and improves the body’s ability to use enzymes better.
  • Different studies have shown that biotin can help reduce the symptoms of diabetes as it helps to regulate the blood sugar levels in diabetic people. Vitamin B7 can also manage the neurological symptoms of diabetes, including neuropathy, which refers to a never dysfunction or damage.
  • Biotin deficiency is a common issue among pregnant mothers. To maintain a healthy pregnancy and give birth to a healthy baby, include biotin in your daily diet. Biotin deficiency during pregnancy may lead to various health problems in developing kids.
  • Biotin is even used to treat certain inflammatory conditions, including dermatitis and asthma.
  • Biotin can improve your stamina and promote faster wound healing.
  • It can treat MS or Multiple Sclerosis, an autoimmune disease attacking and damaging the protective covering of our nerve fibers, including the spinal cord, brain, and eyes.

Due to its multiple benefits, biotin can be an excellent addition to your beauty regimes.

Things to Consider Before Choosing a Biotin Supplement Brand

Although many brands sell dietary biotin supplements, only a few would be up to the mark. Not all products can offer you the required daily dosage to improve your hair health. Here are some key things to remember before choosing a suitable biotin supplement.

  • Check the ingredients and make sure they are 100% natural and organically grown.
  • Try choosing a supplement that includes both biotin and collagen and, if possible, vitamin C to stimulate hair growth.
  • Collagen is an essential protein that helps maintain the structure and growth of our skin, hair, and nails and promotes skin moisturization. On the other hand, Vitamin C acts as a powerful antioxidant that helps prevent your hair and skin from pollution. Besides, vitamin C can also boost collagen production in your skin.
  • Some supplements contain L-cysteine, an essential amino acid that stimulates the formation of keratin. Keratin, again, is a significant protein present in our skin, hair, and nails. Try choosing a brand that offers a blend of ingredients to support your overall hair and skin health.
  • Always choose a reputable brand that takes its ingredients and quality seriously.
  • Avoid supplements that contain harmful preservatives or artificial sweeteners.
  • Choose a vitamin supplements store that mentions accurately labeled dosage to ensure you are not overdosing yourself, leading to side effects.

Biotin Dosage

At times, it’s not always possible to get the required biotin from our everyday diet. Besides, the above foods rich in biotin are not always available or affordable for all. So, if you believe you are not getting enough biotin from your everyday meals, biotin supplements can play a vital role!

The biotin daily dosage limits may vary depending on gender, age, and medical conditions. According to Healthline, the recommended daily allowance of biotin dosage is between 30 and 100 mcg (micrograms). In pregnant or lactating women, the recommended dosage may be around 35 mcg, while for infants, the daily dosage should not exceed five mcg.

Are There Any Side Effects of Biotin Supplements?

Studies show that biotin supplements have very little to no health risks, especially when staying within the recommended daily dosage limits. However, even in high dosages used to treat Multiple Sclerosis, the vitamin carries minimal risk of developing any side effects.

Since biotin is a water-soluble vitamin, it can easily dissolve in the water. Hence, there’s hardly any possibility of any overdosages since the body will remove any excesses through urination.

It’s recommended that you consult a medical professional before taking biotin supplements, especially if you have any medical condition. Only a doctor can tell the level of biotin you would require and even discuss what ingredients an ideal biotin supplement should have.