Is 10,000 mcg Biotin Too Much? What's Safe to Take

Is 10,000 mcg of biotin too much? For most healthy adults the answer is no. Biotin is a water-soluble vitamin, so your body simply passes any excess in your urine rather than storing it. Below we explain what biotin does, how much you actually need, and why high-dose supplements are generally considered safe.

What is biotin?

Biotin is a member of the B-complex group of vitamins. It is often called vitamin H and is also known as vitamin B7. There is no RDA (recommended daily allowance) for biotin, but adults are usually advised to take between 30 and 100 mcg per day.

Recently there has been growing interest in higher doses, with many people reporting benefits such as improved hair growth, more energy and even weight loss. As always, it's worth speaking to your doctor or another health professional before making changes to your diet and lifestyle.

What food sources contain biotin?

Biotin is found naturally in many foods, and it's also readily available through supplements such as biotin capsules.

Foods that contain biotin include eggs, yeast extract, chicken liver and peanuts. For vegans, biotin can be found in roasted sunflower seeds and almonds, sweet potatoes, broccoli, tomatoes and strawberries.

Am I getting enough biotin?

If you're concerned about the levels of biotin in your diet, it's reassuring to know that the Global Fortification Data Exchange [1] reports biotin deficiency to be so rare that no countries require food fortification with this vitamin.

You may still want to boost your intake with a supplement. Lots of people take biotin with the goal of strengthening their hair and fingernails.

Nutravita Biotin Hair Growth Supplement (1 Year's Supply) with Coconut Oil is a 10,000 mcg, UK-made, 100% vegan formula that's free from gluten, nuts, soya and lactose.

Whilst there have been no extensive studies on supplementing biotin to improve hair and nails, some smaller studies have shown improvements in hair growth and nail strength. However, those trials did not include randomised or controlled groups.

Put simply, there's a distinct lack of research on biotin supplements, but of the few studies that have been carried out, there does appear to be some correlation between taking biotin and improving hair growth and fingernail strength.

What are the signs of biotin deficiency?

Biotin is necessary for the body to process sugar, fat and protein. It's also important for maintaining healthy skin, hair and nails.

The symptoms of biotin deficiency include brittle fingernails that break easily or peel away from the nail bed, loss of hair on the scalp, and scaly patches around the mouth and nose. If you're noticing hair loss or any of these other symptoms, you may benefit from a daily biotin supplement.

Is 10,000 mcg of biotin too much?

The recommended intake varies anywhere between 30 and 100 mcg per day. There have been extensive studies on the effect of taking too much biotin, and they consistently show that a high biotin intake has no adverse effects on the human body.

The European Food Safety Authority concluded that supplementing with biotin is safe, and that there is no upper limit to the amount of biotin you can take [2].

So if you're worried about taking too much biotin, don't be. Supplementing your diet with a daily biotin tablet is considered safe and could prove effective in improving the quality and strength of your hair and nails.

Should I take a biotin supplement if I'm vegan?

If you're vegan and looking for an easy way to increase your biotin intake, there's good news. Many plant foods contain the nutrient, and supplements are widely available at health food stores and pharmacies. Sunflower seeds and almonds both contain biotin, as do bananas, apples and leafy green vegetables.

Peanuts contain one of the highest plant levels of biotin (around 17.5 mcg per 100g), but unfortunately the richest food sources overall tend to be animal products such as chicken, beef and eggs.

For that reason, a biotin supplement can be a sensible top-up if you're vegan. The one we recommend is below.

Nutravita Biotin Hair Growth Supplement (1 Year's Supply) with Coconut Oil ticks the right boxes for plant-based diets: it's 100% vegan, UK-made, affordable, and free from gluten, nuts, soya and lactose.

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References

1. Global Fortification Data Exchange. https://fortificationdata.org/map-number-of-nutrients/
2. European Food Safety Authority, Tolerable Upper Intake Levels. http://www.efsa.europa.eu/sites/default/files/efsa_rep/blobserver_assets/ndatolerableuil.pdf