Biotin plays a crucial role in metabolism and maintaining healthy hair, skin, and nails. Since excess biotin is excreted by the body daily, replenishment through diet or supplements is necessary.
A balanced diet typically provides sufficient biotin for most individuals. Taking biotin supplements consistently is more important than the time of day you take them. Biotin can be absorbed with or without food, but check manufacturer guidelines if it's combined with other nutrients.
Many foods naturally contain biotin, such as cooked eggs, nuts and seeds (almonds, walnuts, sunflower seeds), legumes (peanuts, soybeans, lentils), organ meats (liver), whole grains (oats and barley), bananas, sweet potatoes, mushrooms, and cauliflower. These can help maintain healthy biotin levels without supplements.
The recommended daily intake for adults is 30 micrograms (mcg). Most people meet this requirement through their diet, making deficiency rare.
Some OTC hair or nail growth supplements contain high doses of biotin, usually around 5,000 to 10,000 mcg. While excessive biotin doesn't typically cause harm in healthy individuals and is excreted via urine, always consult with a healthcare provider first.
If considering biotin supplements:
- Consistency: Develop a routine by taking it at the same time daily.
- Check for duplicates: Biotin may be included in other supplements you take, such as multivitamins or formulas aimed at hair/skin/nails health.
- Inform your provider: High biotin doses can interfere with certain blood tests, including those that measure thyroid function and heart conditions (heart failure, heart attacks). Misleading results could lead to misdiagnosis and improper treatment.
Most individuals don't require extra biotin supplements unless they have a rare deficiency due to an inherited disorder. Symptoms of deficiency might include fragile hair, rashes, brittle nails, and severe neurological issues like confusion or lethargy.
Consult your healthcare provider before taking high-dose biotin supplements to prevent potential misdiagnosis due to test interference.