Biotin is an important nutrient that you need to get from your diet to support healthy hair, skin, and nails. It’s a water-soluble B-vitamin that’s found in many foods, including eggs, nuts, and leafy greens. Your body also makes biotin in the intestines. Biotin is important for cell growth and the metabolism of fat and amino acids. It also plays a role in the health of the nervous system. A biotin deficiency can lead to hair loss, skin rashes, and brittle nails. While a biotin deficiency is rare, it’s more common in people who have certain medical conditions, such as diabetes, or who take certain medications. If you’re looking to improve the health of your hair, skin, and nails, you may want to consider taking a biotin supplement. However, it’s important to talk to your doctor first to make sure it’s safe for you.
What Are the Benefits of Biotin?
Biotin is often promoted as a supplement for hair, skin, and nails. That’s because biotin plays an important role in the health of these tissues.
- Biotin is involved in the metabolism of protein, fat, and carbohydrates.
- It’s also necessary for cell growth and the production of fatty acids.
- Biotin has been shown to be effective in treating biotinidase deficiency, a rare condition that can lead to hair loss.
- Biotin is also sometimes used to treat brittle nails and skin rashes.
- In addition, biotin is often promoted as a supplement for people with diabetes. That’s because biotin can help lower blood sugar levels.
- Biotin is also being studied as a treatment for other conditions, such as multiple sclerosis and Alzheimer’s disease. However, more research is needed to determine if biotin is effective for these conditions.
What Are the Side Effects of Biotin?
Biotin is generally safe when taken as directed. Possible side effects include nausea, diarrhea, and stomach cramps.
Biotin can also interact with certain medications, such as anticonvulsants and antibiotics. If you take any medications, talk to your doctor before taking biotin.
How Much Biotin Should You Take?
The recommended daily allowance (RDA) for biotin is 30 micrograms (mcg) for adults. Pregnant and breastfeeding women need slightly more, at 35 mcg and 40 mcg per day, respectively.
Most people get enough biotin from their diet. However, if you’re looking to take a biotin supplement, the maximum recommended dose is 2.5 mg per day.
Biotin is available in supplement form as a capsule, tablet, powder, and liquid. It’s also added to some shampoos, conditioners, and other hair care products.
If you’re considering taking a biotin supplement, talk to your doctor first. Supplements are not regulated by the U.S. Food and Drug Administration (FDA) and they can interact with medications.