What is biotin? What is it for?
Biotin is a B vitamin found in many foods and helps convert the carbohydrates, fats and proteins you consume into the energy you need.
How much biotin do I need?
The amount of biotin that is needed depends on the age. The following are the recommended average amounts per day in micrograms (mcg):
Stage of life Recommended amount
Babies up to 6 months of age 5 mcg
Babies from 7 to 12 months of age 6 mcg
Children from 1 to 3 years of age 8 mcg
Children from 4 to 8 years old 12 mcg
Children from 9 to 13 years of age 20 mcg
Adolescents 14 to 18 years old 25 mcg
Adults over 19 years of age 30 mcg
Women and pregnant teenagers 30 mcg
Women and adolescents during lactation 35 mcg
What foods are source of biotin?
Many foods contain biotin. You can get the recommended amounts of biotin by eating a variety of foods, including:
- Meats, fish, eggs and organ meats (like liver)
- Seeds and nuts
- Certain vegetables (such as sweet potato, spinach and broccoli)
What types of biotin dietary supplements are there?
Biotin is found in multivitamin / multimineral supplements, in vitamin B complex supplements, and in supplements that contain only biotin.
Is the biotin I consume enough?
Most people get enough biotin from the food they eat. However, some people have more problems than others to get enough biotin:
- People with a rare genetic disorder known as “biotinidase deficiency”
- People with alcohol dependence
- Pregnant and lactating women
What happens if I do not consume enough biotin?
Biotin deficiency is very rare in the United States. Biotin deficiency can cause hair loss and loss of body hair; skin rash around the eyes, nose, mouth and anal area; styes; high concentrations of acid in the blood and urine; convulsions; skin infection; fragile nails; and disorders of the nervous system. Symptoms of biotin deficiency in babies include weakness of muscle tone, slowness and developmental delay.
How does biotin affect my health?
Scientists study biotin to better understand how it affects health. Here are some examples of the results of these investigations:
Hair, nails and skin health
Diet supplements containing biotin are often promoted to improve the health of hair, skin and nails, but there is very little scientific evidence to support these claims. In some small studies, some people with thin, weakened nails who took high doses of biotin noticed stronger nails. Doctors have also reported that, in some cases, high doses of biotin have improved a rare hair disorder in children and rash in babies. More research is needed before biotin supplements can be recommended for any of these conditions.
Can biotin be harmful?
It has not been shown that biotin causes any damage. However, supplements that contain biotin in excess of the recommended amounts may give false results in some laboratory tests, even those that measure the concentrations of certain hormones, such as thyroid hormone.
Are there interactions with biotin that I need to know about?
Yes; Some medications you take may affect your biotin concentrations, and biotin may interact with certain medications. For example, treatment with anticonvulsant medications for at least one year (used to treat epilepsy) can significantly reduce biotin concentrations.
Tell your doctor, pharmacist, and other health care providers about any dietary supplements and prescription and over-the-counter medications you take. They can tell you if dietary supplements might interact with your medications or laboratory tests, or if the medications could interfere with how the body absorbs, uses or breaks down nutrients such as biotin.
Biotin and healthy eating
According to the federal government’s Dietary Guidelines for Americans , people must get most of the nutrients from food. The food contains vitamins, minerals, dietary fibers and other substances beneficial to health. In some cases, consuming fortified foods and dietary supplements could provide nutrients that otherwise would not be consumed in the minimum recommended amounts. For more information about ways to maintain a healthy diet, see Dietary Guidelines for Americans external link disclaimer and the food guidance system of the United States Department of Agriculture, MyPlate. external link disclaimer
Warning
The information contained in this fact sheet of the Office of Dietary Supplements (ODS) in no way replaces the medical advice. We recommend that you consult the health professionals who care for you (doctor, registered dietitian, pharmacist, etc.) if you have an interest or questions about the use of dietary supplements, and that it may be better for your overall health. Any mention in this publication of a specific product or service, or recommendation of an organization or professional society, does not represent ODS support for that product, service, or expert advice.