Everything You Need to Know About Biotin

Biotin, also known as vitamin B7, plays a crucial role in supporting metabolism, converting food into energy, and promoting the growth of healthy hair, skin, and nails. As a water-soluble vitamin, the body does not store biotin, necessitating daily intake to maintain adequate levels. The timing of consumption does not matter, but consistency is key.

When Should You Take Biotin?

Biotin can be taken at any time of the day. There is no research indicating that taking it at a specific time is more effective. The focus should be on regular daily intake as the body uses what it needs and eliminates the excess through urine.

Should You Take Biotin With Food?

Biotin supplements can be consumed with or without food since the body readily absorbs them in the digestive tract. However, if biotin is part of a supplement that includes other vitamins or proteins like collagen or keratin, it may be advisable to take it with food to enhance absorption of those components. Always check the supplement’s label for specific instructions.

Foods Rich in Biotin

Besides supplements, biotin can be obtained from various foods, including:

- Eggs (cooked)

- Nuts and seeds, such as almonds, walnuts, and sunflower seeds

- Legumes like peanuts, soybeans, and lentils

- Organ meats (liver)

- Whole grains, such as oats and barley

- Bananas

- Sweet potatoes

- Mushrooms

- Cauliflower

A balanced diet incorporating these foods can help maintain healthy biotin levels.

How Much Biotin Do You Need?

The recommended daily adequate intake for adults is 30 micrograms (mcg) of biotin. Most individuals achieve this through their diet, making deficiency rare. Some over-the-counter supplements designed for hair or nail growth offer high doses of biotin from 5,000 to 10,000 mcg. While high doses do not generally cause harm or noticeable side effects, any excess biotin is excreted in the urine.

Consult with a healthcare provider for guidance, particularly if pregnant, lactating, or dealing with a specific medical condition. Conditions like chronic alcohol use or certain genetic disorders might require tailored biotin intake.

Tips for Taking Biotin

- Be consistent: Taking biotin at the same time each day helps establish a routine.

- Monitor other supplements: Ensure you're not doubling up, as biotin is often found in multivitamins and hair/skin/nails supplements.

- Inform healthcare providers: High biotin doses can interfere with blood tests, potentially affecting diagnoses for thyroid and heart conditions.

When to Consult a Healthcare Provider

Biotin supplementation is generally unnecessary unless you have a rare biotin deficiency, which can cause symptoms like thinning hair, skin rashes, brittle nails, or severe neurological changes such as confusion and lethargy.

Consult a healthcare provider if you suspect a deficiency or are considering high-dose biotin supplements. It's crucial to inform your provider of high biotin intake due to potential interference with blood tests, which could lead to misdiagnoses and overlooked health conditions.