Biotin, also known as Vitamin B7, is a water-soluble vitamin that is crucial in supporting the body’s metabolic processes[1]. It is essential for converting nutrients into energy, and it promotes healthy skin, hair, and nails[1]. Biotin is often sought after by those looking to improve hair growth, strengthen nails, or support skin health, but it is also beneficial for maintaining normal metabolic functions[1].
This blog will explore how much biotin you need, the best ways to incorporate it into your routine, and what to consider when taking biotin supplements for maximum benefits.
Key Takeaways:
- • Biotin, also known as Vitamin B7, supports healthy hair, skin, nails, and metabolism by converting nutrients into energy.
- • You can take biotin at any time of the day, with or without food, as it’s water-soluble and easy to absorb.
- • Staying hydrated is essential for proper biotin absorption, whether from food or supplements.
- • Pairing biotin with nutrients like collagen, zinc, and vitamin C can enhance skin, hair, and nail benefits.
- • High doses of biotin are typically safe, though they may interfere with lab tests.
How to Take Biotin
Biotin, a water-soluble vitamin, offers flexibility regarding when and how it’s consumed. Whether taken in the morning or evening, food does not affect biotin absorption, making it easy to incorporate into your daily routine[2]. Some individuals prefer taking it in the morning as part of their vitamin regimen, which can support metabolism and energy throughout the day[1]. Others might opt for evening intake, allowing biotin’s role in cellular repair to align with the body’s natural overnight recovery processes[1].
While biotin can be taken with or without food, those with sensitive digestive systems may benefit from pairing it with meals[2][3]. This can help minimise the chance of any digestive discomfort[3]. However, whether taken on an empty stomach or alongside food, biotin is absorbed effectively due to its water-soluble nature[4].
Hydration also plays a crucial role in biotin absorption[5]. As biotin dissolves in water, staying well-hydrated ensures it is transported efficiently through the body, enhancing its effectiveness[5]. Drinking sufficient water throughout the day supports general health and ensures optimal biotin absorption, whether from food or supplements.
Is It Possible to Take Too Much Biotin?
Generally, biotin is well-tolerated, even at high doses, as it is water-soluble and excess amounts are typically excreted through urine[17]. Due to a lack of reported toxicity, experts, including the Food and Nutrition Board, have not set a tolerable upper limit for biotin intake[18].
However, high doses may occasionally interfere with certain lab tests, particularly thyroid tests[19]. Following dosage guidelines and informing healthcare experts of any biotin supplementation before lab testing is recommended for those taking supplements. Most people get sufficient biotin from a balanced diet, and supplementation is usually only necessary in specific cases, such as for those with biotin deficiencies, breastfeeding women, or individuals with certain health conditions.
Best Nutrient Combinations to Maximise Biotin’s Effects
Pairing biotin with other essential nutrients can amplify its benefits, particularly for hair, skin, and nails. Here’s how biotin works well with specific nutrients:
Biotin and Collagen
Collagen is the main structural protein in the skin, hair, and nails[6]. When combined with biotin, which aids keratin production, the two work together to strengthen hair, improve skin elasticity, and enhance nail growth[7]. Biotin and collagen are often used in tandem for their complementary effects on overall skin and hair health[7].
Biotin and Zinc
Zinc is important for regulating oil production in the skin and has anti-inflammatory properties, which can help manage acne and other skin issues[8]. When taken with biotin, zinc supports clearer skin and has been used alongside topical treatments to help combat conditions like alopecia areata[9].
Biotin and Vitamin C
Vitamin C is crucial for collagen production and is an antioxidant, protecting the skin from free radical damage[10]. Combining it with biotin enhances skin structure and supports cell regeneration, helping maintain a healthy, glowing complexion[11].
Biotin Sources: Food and Supplements
Biotin-Rich Foods
You can naturally boost your daily biotin intake through a variety of foods. Here are some excellent biotin-rich options[13]:
- • Eggs (particularly the yolk)
- • Liver and Organ Meats
- • Salmon
- • Sunflower Seeds
These foods provide biotin and other essential vitamins and minerals, helping improve overall health.
Biotin Supplements
Biotin supplements are available in various forms, including capsules, gummies, tablets, and liquid. They are ideal for individuals who may not get enough biotin from food sources or have specific health conditions that require additional intake.
- • Capsules and Tablets: Easy to take and available in various dosages.
- • Gummies: Popular for those who prefer a chewable option, often with added flavours.
- • Liquid: A quick and efficient way to consume biotin, especially for those who dislike swallowing pills.
Who May Benefit from Biotin Supplements?
- • Breastfeeding women may require more biotin as the body uses it up faster during these times[15].
- • Individuals with dietary restrictions (such as vegans or biotinidase deficiency) might need supplementation to meet their daily needs.
Dosage Recommendations and Safety
Here are the Adequate Intake (AI) values for biotin as recommended by the European Food Safety Authority (EFSA)[15]:
- • Adults (including pregnant women): 40 µg/day
- • Lactating women: 45 µg/day
- • Infants (over six months): 6 µg/day
- • Children (1–3 years): 20 µg/day
- • Children (4–10 years): 25 µg/day
- • Adolescents: 35 µg/day
These intake levels are based on observed consumption in the EU and are considered sufficient to meet nutritional needs.
While biotin is safe at recommended doses, high intakes may cause mild digestive issues or interfere with lab test results. According to NHS guidelines, taking 0.9 mg (900 µg) or less of biotin daily from supplements is generally safe[14].
Conclusion
Biotin, or Vitamin B7, is a versatile and essential nutrient known for its role in supporting skin, hair, nails, and metabolic health. Whether you choose to incorporate biotin through biotin-rich foods like eggs, liver, and salmon or through supplements, adding it to your routine can be straightforward and beneficial. With flexible timing for intake and the option to take biotin with or without food, it easily fits into various lifestyle needs. Staying hydrated and pairing biotin with other nutrients like collagen, zinc, and vitamin C can further enhance its benefits, especially for skin, hair, and nail health.
You can safely maximise its health benefits by following the recommended daily intake and tailoring your biotin regimen to suit your needs. At Nature’s Fix, you can find a range of biotin vitamin supplements from trusted brands to ensure you’re getting the highest quality support for your wellness goals.
FAQ
1. Can I take biotin on an empty stomach?
Yes, biotin can be taken on an empty stomach as it is water-soluble, but taking it with food may help avoid potential stomach discomfort[3].
2. What are the symptoms of biotin deficiency?
Biotin deficiency can lead to symptoms like brittle nails, hair thinning, dry skin, and fatigue[16]. If you suspect any deficiency, consult a healthcare expert.
3. Is there a safe dosage of biotin?
Yes, taking up to 0.9 mg of biotin daily is considered safe, according to NHS guidelines. Higher doses, like promoting hair growth, are often used for specific purposes [14].
References:
1 – https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
2 – https://www.health.com/biotin-benefits-7498451
3 – https://www.webmd.com/drugs/2/drug-3055/stress-formula-iron-biotin-oral/details
4 – https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
5 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4049159/
6 – https://www.webmd.com/vitamins-and-supplements/news/20240408/collagen-supplements-for-skin-hair-nails-what-to-know
7 – https://www.medicalnewstoday.com/articles/collagen-vs-biotin#taking-both
8 – https://continentalhospitals.com/blog/top-nutrients-for-skin-health-and-radiance/
9 – https://www.mountsinai.org/health-library/supplement/vitamin-h-biotin
10 – https://lpi.oregonstate.edu/mic/health-disease/skin-health/vitamin-C
11 – https://instrength.org/blogs/blogs-instrength-blogs/everything-you-need-to-know-about-biotin
12 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4030645/
13 – https://www.healthline.com/nutrition/biotin-rich-foods
14 – https://www.nhs.uk/conditions/vitamins-and-minerals/vitamin-b/
15 – https://www.efsa.europa.eu/en/efsajournal/pub/3580
16 – https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
17 – https://www.ncbi.nlm.nih.gov/books/NBK554493/
18 – https://nutritionsource.hsph.harvard.edu/biotin-vitamin-b7/
19 – https://ods.od.nih.gov/factsheets/Biotin-Consumer/
