Current recommendations for biotin by the Institute of Medicine state that the daily adequate intake (AI) for adults is 30 μg/day [1]. Most healthy individuals meet these requirements through a well-balanced diet, though many still take up to 500–1,000 μg of biotin supplementation daily.
The amount of biotin suggested for hair growth usually ranges between 100 - 1,000 micrograms (mcg) daily, but this number varies based on your body's reaction to biotin.
While biotin is added to some shampoos that claim to reduce hair loss, there is no evidence that this works. Consuming foods rich in healthy vitamins and minerals will help with overall hair health. The best natural sources of biotin are meat, eggs, fish, seeds, nuts, and vegetables.
But for strengthening hair, a minimum dose of at least 2000 mcg is often advised. To encourage faster hair and nail growth, some supplements are available with 10,000 mcg biotin. Mayo Clinic states that 10,000 mcg is a safe dose, as no adverse side effects have been noted to date.
Recommended dosage
However, according to estimates, an intake of 30 micrograms (mcg) may be adequate. The average intake of biotin in Western countries, excluding the United States, is an estimated 35–70 mcg per day.
Biotin is generally safe even at high dosages. Side effects of biotin are minimal and easily reversed because excess biotin is easily passed by the body through urine. We recommend taking 500 mcg-5,000 mcg of biotin per day to support healthy hair, skin, and nails.
If no home remedies work for your hair loss, use a daily biotin supplement for at least 6 months to start seeing results.
The normal recommended biotin dosage for adults is 30 to 100 micrograms (mcg) per day. But there's no evidence of high levels of biotin being harmful or causing toxicity, which is why you'll commonly see biotin supplements containing 5,000 to 10,000 mcg.
Proponents of biotin often recommend 2-5 mg. (2,000 to 5,000 mcg.) to achieve desired results. It is important that consumers know exactly how much biotin they are taking and whether the supplement is a high-quality product.
Most of the websites touting biotin for hair growth recommend taking 2-5 milligrams (2,000-5,000 mcg) of biotin in supplement form each day, and many supplements are sold under the name Biotin 5000, indicating a 5000 mcg (5 mg) size.
Alopecia areata (AA) occurs when the immune system attacks the hair follicle. Studies have shown a relationship between AA and low vitamin D levels. Vitamin D should be supplemented if levels are low.
Prescription-strength corticosteroids in liquid form can be applied directly to the scalp. This is often an effective treatment for children affected by alopecia areata. Corticosteroid injections into areas of patchy hair loss on the scalp may help revive hair growth within several weeks in people with alopecia areata.
Biotin is safe to take — even at high doses. But taking too much can sometimes cause side effects like stomach ache, trouble sleeping, and excessive thirst. Talk to your healthcare provider if you think you've taken too much biotin. You can also contact Poison Control if you're having trouble reaching your provider.
In terms of your hair and scalp, taking too much biotin won't result in drastic damage. But while your magnificent mane might not be in danger, biotin could have adverse effects on your skin. “What I see most often is breakouts on the face, chest, and back,” Breana cautions.
Adults and teenagers—30 to 100 micrograms (mcg) per day. Children 7 to 10 years of age—30 mcg per day. Children 4 to 6 years of age—25 mcg per day. Children birth to 3 years of age—10 to 20 mcg per day.
Strengthens and thickens: Biotin "is well known for its positive effects on hair including growing stronger thicker strands," says Friese. Protects: Because biotin strengthens hair, it is less likely to break off at the ends, promoting and protecting length, explains Friese.
After starting a biotin supplement routine, you can expect to start seeing a difference in about three to four months. Results may vary depending on the amount and type of biotin you're taking. You can find biotin at most drug stores and in any vitamin shop.
Since 5,000 micrograms is a high dose, check with your doctor before taking this supplement.
In short, no. While biotin has proven benefits for hair growth in people with biotin deficiencies, it doesn't have any effect on male pattern baldness. MPB is hormonal and genetic, and biotin, as a vitamin, simply isn't involved in the male balding process.
But biotin has been shown to help with preventing balding and hair loss. In fact, biotin is primarily used for alopecia — a condition that causes hair loss in all sexes. “Biotin helps maintain hair growth and helps with inflammation,” Dr. Bergfeld says.
Regular intake of excessive quantities of certain nutrients can cause hair loss in some cases due to a temporary condition known as Telogen Effluvium. However, the effects of too much vitamin B7 - also known as biotin toxicity - remain unconfirmed.
Biotin is a common component of multivitamin preparations and at high doses it has been reported to cause interference in immunoassays resulting in abnormal thyroid function tests [2].
In the past, some patients achieved new hair growth by usingcorticosteroids (anti-inflammatory medications) or topical immunotherapeutics (chemicals applied to the scalp, causing an allergic reaction that stimulates hair growth), and topical minoxidil which is used to help male-pattern baldness.