Biotin, and especially high dose D-Biotin, is all over the news & the web right now. It’s gotten a lot of attention for helping with things most of us need like better hair, skin & nails.
However, when taken in higher doses, D-biotin has also been shown to be useful for people struggling with neurodegenerative conditions & overall nerve health.
With so much research and attention focused on higher doses of biotin, the question is how much biotin can you take in a single day? Let’s take a closer look.
Biotin is a water-soluble B vitamin, also known as Vitamin B7 that essentially transforms the foods we eat into energy. It is vital for hair, skin and nail health while also contributing to healthy livers and eyes.
More recently, many members of the medical community are reporting new uses for high doses of D-Biotin for people with certain neurodegenerative conditions as well as those seeking better nerve health.
Like other B vitamins, your body does not produce Biotin on its own. Under normal circumstances, the body gets this vitamin in the foods you eat such as:
- The yolks of eggs
- Nuts and nut butters
- Liver, kidney and other organ meats
- Whole grains
- Soybeans and other legumes
Those who are normally healthy consume a balanced diet are less likely to have a vitamin B deficiency; however, in some cases a biotin deficiency can exist and is generally supported with nutritional supplements such as Myetin®.
Symptoms of Biotin Deficiency
Biotin is water soluble, meaning it is not stored in the body. This is good if you are getting too much biotin, as any excess will be excreted in your urine.
However, if you are experiencing a shortage of biotin, it can be difficult to keep your body well-supplemented.
While a biotin deficiency is not common, some of the most common symptoms of such a deficiency include:
- Hair loss or brittle hair
- Skin rashes
- Dry or chronically irritated skin
- Numbness or tingling in the extremities
- Lack of energy
- Chronic fatigue
- Muscle aches and pains
- Fluctuations in mood
- Cognitive impairment
- Issues associated with the digestive or intestinal tract
- Nerve inflammation & pain
Know Your Labels
Before we look at what types of daily doses are available for biotin, it’s important to understand how many products are labeled and sold.
Biotin is commonly sold in microgram (mcg) capsules, rather than milligrams (mg)—and every 1000 mcg equals 1mg. Continuing with this example, 3000 mcg = 3 mg and 5000 mcg = 5 mg and so on.
So while 1000 mcg sounds like a high dose of biotin, in reality it’s quite a small dose.
Recommended Daily Doses of Biotin for Hair, Skin & Nails
Biotin supplements typically come in 10 mcg (micrograms), 50 mcg, and 100 mcg. While there is no recommended dosage of biotin, the suggested adequate intake levels range from 7 mcg (birth to 12 months) to 35 mcg.
According to the Mayo Clinic, the recommended dosage for biotin for therapeutic effects is anywhere from 30 mcg to 100 mcg per day for adults and teenagers.
Recommended Daily Doses of Biotin for Specific Conditions
People with neurodegenerative conditions or failing nerve health may benefit from significantly higher doses of D-Biotin on a daily basis.
The reason is that D-biotin supports production of the myelin sheath through the production of fatty acid synthesis. When myelin is damaged, biotin can support key enzymes, prompting the body to produce more myelin. Communication between nerve cells is much easier when there are healthy levels of myelin in the body, and this communication is crucial in supporting nerve health.
In these cases, products such as Myetin® offer as much as 150 mg of biotin in each dose and can be taken twice daily to deliver a total of 300 mg daily.
Worried About Too Much Biotin Daily?
Healthline reports that taking high dose biotin is relatively safe with no downsides. Additionally, doctors have publicly recommended up to 300 mg of biotin daily for specific neurological conditions. Although there is no evidence that biotin interacts with any medication, biotin can result in a false or abnormal result in thyroid levels. Be sure to inform your healthcare provider that you are taking high dose biotin prior to having lab tests performed.
In further research, the Institute of Medicine did not identify an upper level for biotin dosing. Since your body does not store excess biotin, it is excreted naturally by the kidneys.
As with any change to your health regimen, if you have questions about what type of daily dose of biotin is right for you, it’s best to consult your doctor or medical care professional for a consultation. However, products like Myetin® are available without a prescription.