For the most part, you can get an adequate intake of biotin just by eating a well-rounded diet, but it does not altogether eliminate the possibility of a biotin deficiency. If you don't get enough biotin through your diet, you might experience hair loss, skin rashes, red and scaly skin, and brittle nails. On top of diet, your biotin levels can also be affected by certain anti-epileptic medications. Medical conditions like biotinidase deficiency disorder can also lead to biotin insufficiency. Although rare, smoking, excessive alcohol intake, regularly consuming raw eggs, and pregnancy can also decrease biotin levels.
Besides the vast health benefits of biotin, we know it is also one of the best for preventing thinning hair and brittle nails. Now, are you ready for the shocker? According to the National Institutes of Health (NIH), lab tests and studies have been inconclusive at proving that biotin is effective at improving hair health. Yet, because biotin fortifies keratin (a protein that makes up hair, skin and nails) and because high doses can be tolerated with little to no side effects, many people choose to go the route of supplementation.
So if becoming biotin deficient isn't very common, are dietary supplements worth it? What's the ideal amount of biotin to maintain sound metabolism and healthy hair?
How Much Biotin Should I Take?
Supplementation with biotin is generally considered safe. In fact, because it is a water-soluble vitamin and harmful side effects are so rare, the U.S. Food and Drug Administration (FDA) does not offer a recommended dietary allowance. Although, they have found that consuming high quantities could interfere with other lab tests for unrelated conditions.
