Introduction
Biotin is popular for hair growth. It has many positive reviews, and is generally very safe, but are there also any downsides? Let’s check.
1. What Biotin Does in Our Bodies
What is the real deal about biotin, and what makes it one of the most popular beauty supplements?
Biotin is one of the B-vitamins, known as vitamin B7. This vitamin is great for our hair health, thickness and shining strands. Biotin is an essential nutrient that supports the structure and strength of hair, nails, and the outer layer of skin. A review of studies linking low biotin to brittle hair and thinning, shows it supports follicle health by providing important elements for strong hair growth [1].
Biotin supports the body’s energy metabolism and helps maintain healthy skin, hair, nails, and nerves by contributing to the proper use of nutrients.
2. Recommended Biotin Dosage
How much biotin should we take daily, to get the maximum of its beauty effect?
The recommended daily allowance (RDA) for adults hovers around 30 mcg. We may have that biotin from some food like eggs, nuts, spinach or salmon. But sometimes it is not enough. And to be sure of a consistent daily dosage, some people get the help of supplements.
Hair beauty supplements often provide a higher dosage of 2,500–5,000 mcg biotin. Still, no side effects have been reported for biotin in amounts up to 10,000 mcg a day [2]. So no official upper limit exists since biotin is water-soluble, and toxicity is so rare.
3. Potential Biotin Mild Side Effects
However, after starting to take a new supplement, it is important to learn more about possible mid side effects. They are not common for biotin, but may still happen if you have individual sensitivities, allergies or chronic diseases.
Among potential biotin side effects there may be skin breakouts, digestive issues or possible individual intolerance:
- Skin breakouts are happening because biotin may increase sebum production, potentially clogging pores in oily types, per dermatology reviews.
- Among digestive issues there may be nausea, cramping, or bloating, especially if you take supplements on an empty stomach. A StatPearls overview calls these "very low side effects," often resolving by tweaking dose or timing.
- Rare allergic rashes are also possible, because every body may have individual reactions, even to the nutrients that are generally safe.
- Some supplements (like Nutraharmony biotin) contain not only biotin, but other components. There are vitamins, nutrients, extracts, and also fish and nuts. So please carefully check Supplement Facts before starting taking any new supplements, to avoid possible misinteractions or allergic reactions.
So if you start feeling any of the symptoms listed above, please pause your supplementing and consult your healthcare provider.
4. Biotin Medical Interactions
According to research on the interactions of biotin and other supplements, there were no evident contraindications to taking this vitamin. Biotin is considered to be a safe vitamin that the body excretes with water in case of excess. But it is important to note that if a person is taking biotin and smoking, they may require increased doses due to increased biotin metabolism [1].
But what is more important to know, is that biotin can interfere with lab tests, appearing falsely low or falsely high results [3]. It may become a reason for misdiagnosis or inappropriate treatment of medical conditions – and that might be dangerous. So always warn your healthcare provider about daily biotin supplementing before taking any tests.
5. Who Should Be Cautious of Taking Biotin?
If you can classify yourself into any of these categories, please start taking biotin with caution and consult your doctor first:
- People undergoing medical tests, especially thyroid function, hormone tests, and heart-related markers.
- People with kidney problems. Since your kidneys filter out excess biotin, those with kidney disease may not process it efficiently and you may need a lower dosage.
- Pregnant or breastfeeding women, especially if you are already taking prenatal vitamins which already consist of biotin.
- People taking multivitamins or several different supplements – to avoid possible overdosing.
6. How to Take Biotin Safely
Biotin's a low-risk supplement for your hair growth and glow-up, with science backing its safety when dosed right.
So to lower the possibility of side effects or overdosing, always choose trusted brands and take the supplement as recommended by the manufacturer or prescribed by your doctor.
Conclusion:
If you are looking for something safe, but still effective, try Nutraharmony's biotin vitamins with collagen & keratin. Its biotin daily dosage sticks to 10,000 mcg, providing enough potent for keratin support without the excess risk.