How much is usually taken?
The ideal intake of biotin is unknown. However, the amount of biotin found in most diets, combined with intestinal production, appears to be adequate for preventing deficiency symptoms. Researchers have estimated that 30 mcg per day appears to be an adequate intake for adults. Typically, consumption from a Western diet has been estimated to be 30–70 mcg per day. Larger amounts of biotin (8–16 mg per day) may be supportive for people with
diabetes by lowering blood glucose levels and by preventing diabetic neuropathy. Biotin in the amount of 2.5 mg per day strengthened the fingernails of two-thirds of a group of people with
brittle nails, according to one clinical trial.
Are there any side effects or interactions?
Excess intake of biotin is excreted in the urine; no toxicity symptoms have been reported.
Biotin works with some other B vitamins, such as
folic acid,
pantothenic acid (vitamin B5), and
vitamin B12. However, no solid evidence indicates that people supplementing with biotin also need to take these other vitamins. Symptoms of pantothenic acid or
zinc deficiency have been reported to be lessened with biotin, though people with these deficiencies should supplement with the nutrients in which they are deficient. Researchers have speculated that biotin and
alpha lipoic acid may compete with each other for absorption or uptake into cells; but little is known about the importance of these interactions in humans.
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