Stronger nails, glowing skin, healthy hair; there are many advantages of biotin in our body. Biotin plays a major role in pregnancy as well as other bodily functions. Biotin supplements are taken when there is a biotin deficiency in the body. While most people get their dose of biotin from their daily diet, it is believed that additional biotin, in the form of biotin supplements, can help with diabetes, as well as promote healthy hair and skin. However, it should be noted that, while biotin is great for our bodies, consuming biotin supplements every day can be dangerous and have an adverse effect. Here is your guide to choosing the right biotin supplement for yourself, and understanding the right dosage.

What are biotin supplements?

Biotin, also known as Vitamin B7, is an important vitamin that is essential for the metabolism of fats, carbohydrates, and amino acids. “Substances containing this water-soluble vitamin are called biotin supplements, and they are often sold as tablets or in other forms. It is often noticed as having beneficial effects on nails, skin, and hair,” explains dietician Veena V. A study published in the Journal of Nutrition states that biotin supplementation is effective during pregnancy as well as lactation. It helps in better embryonic growth.

Why are biotin supplements required?

While there are many biotin-rich foods, many people take biotin supplements for added benefits. People need biotin for many of their bodily functions along with keeping their skin and nails healthy. They support various organs of the body like the nervous system, liver and eyes by helping to produce an enzyme that assists the cells in working well. “It is involved in converting proteins, fats and carbohydrates into energy and is therefore used as a dietary supplement as well. Biotin supplements have also positively helped a lot of people in growing their hair and making them stronger while also improving their lustre,” says Veena.

What are the other ingredients that biotin supplements contain?

Biotin supplements are made out of more than just biotin, including substances like fillers, binders, and preservatives. These help in the stabilization and production process of biotin. “Some of the common additional ingredients are cellulose, magnesium stearate, or silica, which help with tablet formation and prevent clumping,” explains Veena. Some supplements also have other nutrients such as zinc, vitamin C, or selenium. These support the benefits of biotin for hair, skin, and nails. Some biotin supplements are available in liquid or gummy forms. These biotin supplements may contain sweeteners, flavourings, and colourings. It's important to check the ingredient list, especially if one has allergies or sensitivities.

What are the different types of biotin supplements?

Biotin supplements are produced in different formats that cater to different users, according to their needs and preferences.

1. Tablets and capsules

These are the most common forms of supplements which contain biotins in a powdered form. They can be consumed like any other tablet according to the prescribed dosage.

2. Softgels

These are similar to capsules but differ in textures. Softgels contain biotin dissolved in oil, which helps to enhance absorption for some people. They are also considered to be easier and less messy to swallow.

3. Gummies

Biotin supplements have recently developed into gummies that are quite chewable and have become popular due to their pleasant taste. They are often used for those who prefer not to take pills.

4. Powders

Biotin in the form of powders provides people with the flexibility to consume the same by either mixing it with their drinks or food. It especially helps people who have difficulty swallowing pills or chewing them.

5. Multivitamins

Some multivitamins also include biotin amongst other vitamins and minerals, providing a broader range of nutrients in one supplement.

Biotin supplements should be had with something to eat to avoid side effects. Image courtesy: Pexels

How to choose the right biotin supplement?

There are many biotin options available in the market, that can be confusing to choose from. But keeping a few simple points in mind while deciding can make the process far easier.

• Taking into account the daily recommended intake and any specific health conditions or concerns before committing to such supplements is important to avoid any side effects that it can cause. Consulting a doctor if one requires higher doses or has specific health goals is also crucial.
• Supplements that have been tested for purity and potency in addition to containing minimal fillers, additives, and allergens should be chosen.
• The type of supplement should be chosen based on one’s preferences and ease of consumption. Reputable brands often have clear and transparent ingredient lists and positive reviews. These will help people to align their health needs with the right supplements.
• Comparing prices and evaluating cost per serving along with making sure that the product is within its shelf life and properly packaged is essential as well.

What is the difference between biotin 1000 and 5000: Who should take what?

Dosage is the main distinction between biotin 1000 mcg and biotin 5000 mcg. It affects how effective the two drugs are and who can use them. “1000 mcg biotins are usually given to adults to preserve their overall well-being or treat health conditions because they consume the tablets as part of their daily requirement,” says Veena.

This means that users requiring support for normal metabolism and general well-being might find this lower dose sufficient. On the other hand, a higher dosage is prescribed when dealing with specific concerns such as hair loss, brittle nails, or metabolic disorders where high levels of biotin could help. “If 1000 mcg of biotin is not working for some people, they may opt to increase the dosage but it should always be done after a proper consultation and keeping in mind any adverse health effects that might be observed in the body,” says Veena.

What is the dosage for biotin supplements?

The amount of biotin supplementation varies according to an individual's requirements and objectives. The general recommended daily intake for adults is approximately 30 mcg, which is usually enough for overall health maintenance, recommends Veena. However, more extensive doses between 1000 to 5000 mcg are commonly used in some conditions such as hair loss or metabolic issues.

Biotin is widely regarded as safe for long-term use and many take it routinely without presenting side effects. Nevertheless, it’s crucial to stick to the recommended dosage found on the supplement’s container and obtain medical advice before starting any high-dose program, especially if people have pre-existing health problems or are under other medications. This assures that the supplement suits their individual needs while avoiding possible side effects or drug interaction risks.

Biotin supplements come in the form of tables, soft gels, and powder. Image courtesy: Adobe Stock

Can you take a biotin supplement every day?

Consuming biotin every day is not a great idea. The U.S. Food and Drug Administration does not recommend daily biotin usage. However, if you are breastfeeding or are pregnant, then a dose of 5 mcg/ to 35 mcg/day can be prescribed, states this study, published by StatPearls.

How to take a biotin supplement?

A biotin supplement should only be consumed after adhering strictly to what is stated on the product’s label and as prescribed by the doctors, as the correct dosage varies individually. However, here are some points that must be kept in mind.

• It is ideal to take the supplement around the same time every day.
• People can take biotin whether they have eaten or not; however, eating something while taking it may reduce any possible stomach problems and enhance absorption.
• When taking tablets, capsules or soft gels, take them with water to help digest them well.

  Powdered or liquid forms of the supplement should be mixed with water, along with following the instructions given.

• Biotin supplements should be stored at room temperature and in dry conditions to prevent degradation.

Make sure you do not take biotin supplements without consulting your healthcare provider.

Who should stay away from biotin supplements?

Although biotin supplements are usually not risky and can be consumed without much worry, it is always advisable to be careful about them. “Pregnant or nursing women need to seek advice from their doctors before having biotin since the impact of these supplements on them is yet to be completely researched about,” says Veena. Check out the other side effects of biotin before you decide to consume these supplements.

Additionally, there are certain medical conditions, where people may have to avoid biotin or use it only under a doctor’s supervision, such as kidney diseases. Those suffering from Thyroid disorders and taking medications to treat them should also be cautious as biotin at high levels can interfere with the working of these functions and possibly alter the way such medications act on the body.

FAQs

Is biotin safe for the kidneys?

Uptil now, there has been no scientific evidence that suggests that biotin might harm the kidneys or lead to kidney stones, or kidney disease. However, high doses of biotin can lead to false results when it comes to thyroid or hormone levels in the body.

Does biotin make your hair grow faster?

It is believed that biotin is good for the hair. Biotin helps to stop hair fall as well. However, there is no scientific evidence that suggests that biotin can help hair grow faster.

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