You’re probably here because you Googled “vitamins for healthy hair and nails.” And you know what? We’re proud of ya. There’s no shame in your game, bud. That said, biotin is probably quickly becoming part of your new vocabulary — as it should be.
Here’s what we know: biotin plays an important role in the growth of your hair, nails and other parts of your body. Since it’s not an FDA-approved medication (it falls in the “supplement” bucket), there’s no official recommended daily dose for biotin.
Despite that, there’s some reliable info from the Food and Nutrition Board at the National Academies of Sciences, Engineering, and Medicine on how much biotin you should take daily for hair health, as well as the risks of side effects that might come from taking excessive amounts of biotin.
Ready to hear more? Let’s start with the obvious question of what, exactly, this biotin stuff is.
Biotin is a type of vitamin B called vitamin B7. Your biotin levels play a role in healthy hair growth, nail growth, and skin health, as well as in the general functioning of other body parts.
Your body relies on biotin for several functions, from producing enzymes to breaking down carbohydrates and fats to regulating genes.
The essential nutrient is found naturally in many food sources:
Beef liver
Milk
Egg yolks and raw egg whites
Salmon
Sweet potatoes
Our guide has more info on the best foods for hair growth.
Since it’s a supplement not approved by the U.S. Food and Drug Administration (FDA), there’s no official recommended daily dose for Americans taking biotin supplements.
How much biotin per day do you need to avoid a deficiency? Adults need 20 to 30 micrograms (mcg) a day to prevent biotin deficiency. But the suggested daily dose includes all sources of biotin, such as common foods and cooking ingredients — not just supplements.
Biotin is absorbed from most foods by the large intestine’s microflora (the bacteria living in your gut). Most people eat and produce a sufficient amount of biotin to avoid any need for biotin supplements.
Because of this, biotin supplementation is usually only necessary if you’ve been diagnosed with biotin deficiency — or if your diet doesn’t provide an adequate intake of vitamin B7.
Blood and urine lab tests can check for biotin deficiency, but you might notice some signs on your own. The effects of biotin deficiency may include mental health and inflammatory symptoms, as well as changes in skin and hair health.
Symptoms of biotin deficiency include:
Alopecia (hair loss) on the body
Scaly, red skin near body openings
Paresthesias (burning or prickling sensations)
Lactic acidosis (lactic acid buildup in the blood)
Conjunctivitis (inflamed eye membrane)
Skin rashes or infections
Hallucinations
Brittle nails
Lethargy
In children and infants, biotin deficiency may cause lethargy, developmental delays, and a lack of muscle tone (called hypotonia).
Remember: Only a small percentage of people are at risk of developing biotin deficiency. This includes pregnant women and breastfeeding women, those who drink alcohol frequently, patients with type 2 diabetes, and those with biotinidase deficiency (a disease that prevents the body from processing vitamin B7).
Side effects of some medications, such as anticonvulsants, can cause your body to absorb lower amounts of biotin.
If you’ve noticed any of the symptoms above and think biotin deficiency may be the cause, let your healthcare provider know.
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According to the Office of Dietary Supplements, there’s no evidence that biotin is toxic to humans. Studies have found that the water-soluble vitamin doesn’t produce adverse effects, even at doses of 10 to 50 milligrams (mg) a day.
While toxicity is unlikely, taking too much biotin could mess with the accuracy of certain blood tests — more on this below. It’s also wasteful, as there’s no evidence that very high doses of biotin offer any additional health benefits.
Unless you’ve been prescribed biotin at a certain dose by a healthcare professional (for example, to treat biotin deficiency), it’s best to stick to the recommended daily dose listed on your biotin supplement.
Generally speaking, as long as you’re below the range for adverse effects, any dosage should be safe. Still, biotin dosage for hair loss isn’t something the scientific community has codified, and many debate whether taking a supplement is necessary.
Around 300 micrograms (the amount in our biotin gummies) is a safe daily volume for guys who want to make sure they don’t become deficient. Any source of biotin will support hair growth the way it’s supposed to.
Talking with a healthcare provider or dermatology specialist can help you make these decisions based on your individual needs.
Our blog on biotin versus keratin has more insight into supplements for hair growth.
Some scientific evidence suggests that using biotin supplements, even at a moderate dosage, could interfere with laboratory tests used to diagnose thyroid disease and other conditions.
Specifically, daily use of biotin supplements has been linked to inaccurate readings for lab tests measuring thyroid hormone. This could mean test results falsely indicating hyperthyroidism or Graves’ disease.
The use of biotin supplements has also been linked to low results on troponin tests. These are often used to diagnose stroke, heart attack, and other cardiovascular conditions.
False lab test results can lead to misdiagnosis. This means you could be diagnosed with a medical condition you don’t have and prescribed medication that could negatively affect your health.
To avoid misdiagnosis, inform your healthcare provider about any supplements you use, including those containing biotin, before getting any type of blood test.
How much biotin per day do men need? Most official sources — including the National Institutes of Health — recommend a total biotin intake of 20 to 30 micrograms a day.
Here’s what to keep in mind about biotin supplementation:
You probably don’t need it. If you eat a healthy, balanced diet, you likely get enough biotin already. But if you’re worried about potentially becoming deficient in the B vitamin, you can increase your intake with a daily biotin supplement like our biotin gummies (a multivitamin containing other essential nutrients like vitamin C and vitamin D).
You definitely don’t want to overdo it. Biotin supplements are safe and may be effective at treating certain forms of hair loss. However, it’s crucial to use them responsibly to make sure you don’t negatively affect your health and well-being.
Other treatments may be better. Biotin is vital for general wellness but isn’t a proven, FDA-approved treatment for preventing male pattern baldness. If you want solutions with approval from the FDA and a track record of performance, consider medications like finasteride or minoxidil.
If you’re worried about overusing biotin or have any questions about taking it safely, it’s best to consult a healthcare provider for personalized medical advice and assistance.
Want to try a proven-effective men’s hair loss treatment? Explore options from Hims today.
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.
Hims & Hers has strict sourcing guidelines to ensure our content is accurate and current. We rely on peer-reviewed studies, academic research institutions, and medical associations. We strive to use primary sources and refrain from using tertiary references. See a mistake? Let us know at blog@forhims.com!
This article is for informational purposes only and does not constitute medical advice. The information contained herein is not a substitute for and should never be relied upon for professional medical advice. Always talk to your doctor about the risks and benefits of any treatment. Learn more about our editorial standards here.