How much biotin for hair growth

How much biotin for hair growth

Biotin is a B vitamin that plays an important role with enzymes in the body and is found in small amounts in foods like eggs, milk or bananas. Biotin supplements are indicated for people with deficiency, with symptoms such as hair loss, brittle nails and other conditions.

How much biotin to take daily for hair growth?

What is Biotin?

Also known as vitamin H or vitamin B7, biotin is one of the B complex vitamins, which helps the body convert food into energy.

B vitamins – and especially vitamin B7, help keep your skin, hair, eyes, liver and nervous system healthy. Biotin is also an important pregnancy nutrient, essential for embryonic development.

Most people get enough vitamin H from a healthy diet. Many experts say that adding biotin can regulate blood sugar, stimulate hair growth, promote healthy skin and nails, as well as help pregnant mothers have healthier babies.

Daily need for vitamin H biotin

Adults over the age of 18 are generally advised to get between 30 and 100 micrograms (mcg) of biotin per day. Pregnant and lactating women are 35 mcg. 

Adequate intake of vitamin H in children is as follows:

Infants 0 – 12 months: 7 mcg;

Children 1-3 years old: 8 mcg;

Children 4 – 8 years old: 12 mcg;

Children 9 – 13 years old: 20 mcg;

Teenagers 14 – 18 years old: 25 mcg.

Excess biotin

Due to its water solubility, excess biotin will simply pass out of the body through the urine. Normally, most people absorb vitamin H supplements easily.

However, some people may experience mild side effects, such as nausea and digestive problems. No symptoms of toxicity associated with excessive biotin supplementation have been reported

Biotin deficiency

There is no test to detect low biotin levels. So the condition is often identified by symptoms, which include:

Thinning hair, hair loss;

Brittle nails;

Muscle pain;

Skin changes, red scaly rash around the eyes, nose, and mouth;

Bright red, swollen and painful tongue;

Dry eyes;

There is a crack in the corner of the mouth


Fatigue, loss of appetite;

Hallucinations, insomnia;

Tingling in hands and feet.

Low vitamin B7 levels can occur in pregnant women, people with malnutrition, rapid weight loss, or a specific genetic condition. People who smoke or have diabetes also often have low blood biotin levels.

Biotin vitamin H is essential for the normal function of the body, as well as supporting pregnant women and some people with diabetes .. but you should also supplement just enough not to overdo it.

Ideally, you should stick to a healthy, balanced diet and foods containing minimally processed vitamin B7 to ensure health benefits.

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