Biotin is an essential vitamin that the body needs to support hair, skin, nails, etc. But if we aren’t consuming enough of this vitamin from our diet, we are at risk of developing a biotin deficiency, which comes with many unpleasant symptoms. That’s why we must ensure we take the amount of biotin necessary to maintain our health and support the proper functioning of all our systems. But how much biotin should you take per day exactly?
The average healthy adult should take 30 mcg of biotin per day. However, the daily recommended intake for biotin varies depending on age and life-stage factors.
So if you’re wondering how much biotin you should be taking, keep reading. We have all the information you need to determine whether or not you’re getting enough of this vitamin and how a vegan biotin supplement can help you meet the dietary requirements.
Why should you take biotin?
Biotin, or vitamin B7, is an essential nutrient that our bodies need to maintain healthy hair, skin, and nails.
Biotin is often sold as a popular hair supplement, as multiple studies have shown the effectiveness of this vitamin to increase hair growth and reduce hair loss.
But the biotin benefits don’t end there - vitamin B7 is also known for its roles in:
- Metabolism regulation
- Nervous system function
- Cholesterol regulation
- Blood sugar regulation
- Energy production
Because biotin plays a significant role in supporting hair, skin, and nails and the health of many vital systems, we need to make sure we’re getting the daily recommended amount.
But you may be wondering: exactly how much biotin should I take for hair growth and general health? Don’t worry - we have all the answers below!
For adults
According to health experts, the average adult above 19 should consume at least 30 mcg of biotin per day.
If adults aren’t regularly intaking this amount of vitamin B7, it could lead to a biotin deficiency, which has been associated with the following side effects:
- Hair loss
- Thinning hair
- Skin inflammation
- Red rash
- Weak, brittle nails
- Dry eyes
Anyone experiencing these symptoms should get their biotin levels checked and consider adding a daily biotin supplement to their diet if deemed necessary.
For children
Children need to consume enough biotin to support the health and development of their bodies and brains. However, the dietary recommended intake of biotin varies for children depending on age, so we’ve included the helpful table below.
|
Age |
The recommended intake of biotin per day |
|
4-8 years |
12 mcg |
|
9-13 years |
20 mcg |
|
14-18 years |
25 mcg |
Data from National Institutes of Health
If children aren’t consuming the recommended daily intake of this essential vitamin, adding a daily biotin vitamin to their diet may be necessary to ensure proper nutrition.
For pregnant women
While the dietary recommended intake for pregnant women is the same as the average adult at 30 mcg of biotin per day, this group needs to make sure they’re consuming enough.
Research shows that biotin deficiencies are common during pregnancy, as this vitamin becomes more difficult for the body to absorb. That’s why pregnant women should consume more biotin than the average person to meet the demands of their reproductive state and satisfy the daily recommended intake.
For this reason, many pregnant women take biotin as a prenatal vitamin to ensure the health of themselves and their developing babies.
For breastfeeding women
Breastfeeding women have the highest dietary recommended biotin intake at 35 mcg per day.
This is because infants have to rely on their mother’s breast milk for biotin, and an extra intake of biotin is necessary to ensure proper levels in milk.
But studies show that many breastfeeding women aren’t taking enough of this nutrient to support their newborn’s health. For example, one study followed a group of breastfeeding moms and found that milk concentration of biotin was low at delivery. The recommendation of biotin for infants was not met as a result.
Breastfeeding women need to consume enough biotin to support their babies and ensure proper developmental health.
For babies
Babies and toddlers need to consume enough biotin to support their development, but the dietary recommended intake varies depending on age. See the table below for clarification.
|
Age |
The recommended intake of biotin per day |
|
Birth to 6 months |
Five mcg |
|
7-12 months |
Six mcg |
|
1-3 years |
Eight mcg |
Data from National Institutes of Health
If this age group isn’t receiving enough biotin from their diet, supplementation may be necessary to satisfy this critical nutritional requirement.
Final thoughts
No matter who we are, we must ensure we’re getting enough biotin to support our hair, skin, nails, and general health.
FuelOrganics offers a high-quality vegan biotin supplement for anyone looking to increase their intake of the nutrient that’s popular for hair growth, prenatal health, and more.
For more information on biotin, check out some of our other articles:
Biotin benefits and what the research shows
Trusted sources
- Glynis A. (2012). A Double-blind, Placebo-controlled Study Evaluating the Efficacy of an Oral Supplement in Women with Self-perceived Thinning Hair. The Journal of clinical and aesthetic dermatology, 5(11), 28–34.
- Biotin. Fact sheet for health professionals. National Institutes of Health. Office of Dietary Supplements. Retrieved from https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
- Mock D. M. (2009). Marginal biotin deficiency is common in normal human pregnancy and is highly teratogenic in mice. The Journal of nutrition, 139(1), 154–157. https://doi.org/10.3945/jn.108.095273
- Salmenperä L, Perheentupa J, Pispa JP, Siimes MA. Biotin concentrations in maternal plasma and milk during prolonged lactation. Int J Vitam Nutr Res. 1985;55(3):281-5. PMID: 3841094.