How much biotin should you take everyday?

Are you one of those people who are always trying to improve their hair and nail game? Do you want luscious locks that would make Rapunzel envious or nails strong enough to cut through diamonds? Well, it’s time to jump on the biotin bandwagon! But before you go FYI…OMGing over every bottle on the shelf, we need to talk about how much biotin is right for you.

What is Biotin?

Now I know some of you might be thinking “Biot-what?” so let me break it down for ya. Biotin, also known as vitamin H, is a water-soluble vitamin that our bodies need in small amounts. It helps our bodies convert food into energy and plays an important role in maintaining healthy skin, hair and nails.

The Recommended Daily Allowance

So how much biotin do we actually need? According to the National Institutes of Health (NIH), the recommended daily allowance (RDA) of biotin for adults is 30 micrograms per day. However, this amount can vary based on age, gender and other factors such as pregnancy or lactation.

Age Matters

For example, infants aged 0-6 months only require 5 micrograms per day while children aged between 7-10 years require slightly more at around 25 micrograms per day. Teenagers above the age of 14 should take adult doses at around 30 micrograms each day throughout adulthood.

Note: There’s no evidence suggesting significant adverse effects from excessive regular consumption.

Gender Rules

Gender also plays a role here with women often requiring larger doses than men due to differences in metabolism rates but generally rounded off same essential dosage limit applies both genders between adolescent years till adulthood are hit.

## Who Needs More Biotin?

Now, all this talk about RDAs might leave you wondering if you need more biotin than the average person. Here are some situations where an increased intake of biotin may be necessary:

  • Pregnancy and Breastfeeding: Women who are pregnant or breastfeeding require higher levels of many vitamins, including biotin.

  • Diabetes: People with diabetes may have lower levels of biotin and research suggests that supplementing with it can help improve blood sugar control.

  • Hair/Nail health: Biotin has been shown to improve hair and nail growth in people deficient in the vitamin.

And by deficiency we mean traditionally low dietary intake/nutritional absorption disorders over a long period.

Tabular Form

Group Required Daily Intake
Infants (0–6 months) 5 mcg
Infants (7–12 months) 6 mcg
Children (1–3 years) 8 mcg
Children (4–8 years) 12 mcg
Children (9–13 years) 20mcgs
Females aged above adolescence till adulthood
Males/similar-age group as females. 30mcgs

Can You Get Too Much Biotin?

In general, supplementing with biotin is considered safe; however, there’s a concern for people who take mega doses of supplements over long periods (>5mg/day). This high dose supplementation could lead up to potential biotic dermatitis i.e skin rashes

Aside from that, consuming huge amounts through natural sources doesn’t pose any significant risk since majority gets excreted out naturally via body bodily processes without any toxic accumulation observed.

Note
Though rare overdosing symptoms include abdominal cramps/nausea accompanied by sweating. If you encounter such please see your doctor immediately.

Food Sources of Biotin

Now that we’ve talked about how much biotin you need, let’s take a look at some food sources to meet those needs naturally:

  • Egg yolks
  • Nuts and Seeds
  • Salmon
  • Avocadoes
  • Peanut Butter

By adding more of these foods in our diet plan it become effortless for us to complete the necessary daily biotin intake

A healthy diet is what everyone requires!

At the end of the day, as long as you eat a well-balanced diet including whole foods and get your RDA from natural diet could keep most away from complications. But if for any reason external supplementation seems necessary then maybe consult with certified nutritionist before going down dosage route but otherwise peace out!

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