Biotin, also known as vitamin B7, isn’t just found in foods like eggs and almonds—it can also be purchased at health food stores as a supplement. But what does biotin do, exactly? Is it safe to take biotin supplements daily? Is there evidence that biotin makes you grow hair faster? Here’s what you need to know about this B vitamin.
What Is Biotin
Biotin, also known as vitamin H or coenzyme R, is a water-soluble vitamin that plays an important role in normal hair growth. It’s found in a variety of foods including egg yolks, whole grains, and legumes. In addition to enhancing your health and beauty, biotin also promotes bone strength by facilitating calcium absorption. According to some studies, it may even help to lower cholesterol levels.
How Much Biotin Should You Take
The recommended daily allowance of biotin for adults is 30 mcg, or 6.25 micrograms (mcg). So if you’re taking a supplement that contains 100 mcg, it’s five times higher than your daily requirement. In high doses, biotin can be toxic, so you should only take as much as you need to supplement your diet. It’s also important to remember that not all supplements are made equal and some may contain varying amounts of active ingredients. Be sure to look at labels carefully before buying one. If you want help finding a good product, ask a dermatologist; they’ll be able to recommend products based on your needs and condition.
Does It Help With Hair Growth
Lots of people take biotin hoping that it will help their hair grow faster. However, there isn’t a lot of research to support these claims. It is unclear whether biotin makes hair grow or not. However, there are some anecdotal reports from users who claim they’ve noticed an improvement in their hair after taking biotin. Some have even seen results within weeks. One study found that women who took 2.5 mg of biotin daily for six months had thicker hair than those who didn’t take any biotin at all. Although more studies need to be done on its effects on hair growth, there is some evidence suggesting that biotin can improve your hair quality and thickness over time.
Where To Find It
While biotin is a vitamin, it’s more likely to be found in food like eggs, salmon, and liver than it is in multivitamins. However, there are biotin supplements available on Amazon as well as in local health food stores. Some of these supplements boast ingredients that contain high levels of biotin for longer, thicker hair. It’s important to note that not all hair growth products are regulated by the FDA so you should proceed with caution if you decide to take them.
What Happens If You Overdose
A biotin overdose isn’t likely to occur, but if it does happen, you might experience some of these symptoms: nausea, vomiting, and diarrhea. Your skin may also become red and irritated. The good news is that you probably won’t consume a large enough dose to produce any of these side effects. Still, it’s important to keep an eye on your intake so you don’t take in too much biotin at once. Some supplements recommend taking their doses at different times over several days rather than all at once. Others suggest separating doses by 4–6 hours.
