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Biotin Benefits, Side Effects and Dosage

Many of us have dreamed of having mermaid-length hair since we were young, but achieving this goal can be challenging. Factors such as genetics, hormones, stress levels, and hair care practices can affect hair growth rates, which vary from person to person. As we age, we may also notice a decrease in the shine and health of our hair, skin, and nails, leading us to seek out beauty supplements to enhance our appearance. Biotin is one of the most popular vitamins on the market. The benefits of biotin are known to enhance your skin and hair health to an extent. In this article, we will explore the basics of biotin benefits and how it can benefit the health of your hair, skin, and nails, its usage, dosage, side effects and more. So keep scrolling. 

What is Biotin?

Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin that plays an important role in the metabolism of carbohydrates, fats, and proteins. It is also involved in the production of glucose and fatty acids. Biotin is a coenzyme that is required by various enzymes in the body for its proper functioning. It is important for maintaining healthy hair, skin, and nails and is often included in supplements designed to promote healthy hair, skin, and nails.

One can consume biotin naturally through foods such as egg yolks, liver, nuts, seeds, and certain vegetables. However, biotin deficiency is rare in healthy individuals, as the body is able to synthesise its own biotin, and most people consume adequate amounts of biotin through their diet.

Health Benefits of Biotin

Biotin is known for its visible benefits on hair and skin, but do you know it has a lot more to offer than that? The biotin benefits are not limited to hair and skin; it also helps with diabetes, healthy pregnancy, multiple sclerosis etc. therefore, we have listed down some of the benefits provided by biotin for you to have a look at. 

Promoting healthy hair, skin, and nails:

Biotin is often marketed as a supplement that can improve the appearance of hair, skin, and nails. While more research is needed to confirm this biotin uses claims, the vitamin is involved in the production of keratin, a protein that makes up hair, skin, and nails.

Improves Cognitive Function:

Biotin is involved in the production of neurotransmitters, which are chemicals that transmit signals between nerve cells in the brain. Some studies suggest that biotin may improve cognitive function, but more research is needed in this area.

Maintains healthy blood sugar levels:

Biotin may help to regulate blood sugar levels by promoting the production of insulin, a hormone that helps to control blood sugar. However, more research is needed to confirm this benefit.

Supports a healthy pregnancy:

Biotin may be important for fetal development during pregnancy. Some studies suggest that supplementing with biotin may reduce the risk of birth defects, but more research is needed to confirm this.

Boosts metabolism:

Biotin is involved in the breakdown of carbohydrates, fats, and proteins for energy. This means that biotin may help to boost energy levels and combat fatigue.

Multiple sclerosis:

Some studies suggest that high doses of biotin tablets benefits in improving the symptoms of multiple sclerosis, a chronic autoimmune disease that affects the central nervous system.

Neurological disorders:

Biotin may be beneficial for certain neurological disorders, including seizures, cognitive decline, and peripheral neuropathy.

Disclaimer – It is important to note that while biotin supplements are generally considered safe, they can interact with certain medications and may not be suitable for everyone. It is always best to consult a healthcare professional before taking any new supplement.

Recommended Biotin Dosage 

The recommended daily dosage of biotin (vitamin B7) can vary depending on factors such as age, gender, and health status. Generally, the recommended daily intake of biotin for adults is 30-100 micrograms (mcg) per day.

However, some healthcare providers may recommend higher doses for specific conditions such as biotin deficiencies or certain metabolic disorders. For example, doses of up to 10,000 mcg per day have been used to treat biotinidase deficiency, a rare genetic disorder that affects the body’s ability to use biotin.

It’s important to talk to your healthcare provider before taking biotin supplements, especially if you have any underlying medical conditions or are taking any medications that may interact with biotin.

Side Effects of Biotin

 Biotin plays an important role in metabolising carbohydrates, fats, and proteins. Biotin is also used as a dietary supplement for hair, skin, and nail health. While biotin is generally considered safe when taken in recommended doses, there are some possible side effects associated with biotin supplementation. These side effects include:

Skin rash:

Some people may experience a skin rash or itching when taking high doses of biotin.


Biotin supplements can cause acne breakouts, especially in people who are prone to acne.

Digestive problems:

High doses of biotin can cause digestive problems such as diarrhea, nausea, and abdominal cramps.

Interference with laboratory tests:

Biotin can interfere with certain laboratory tests, such as thyroid function tests and troponin tests, leading to false results.

Allergic reactions:

Some people may have an allergic reaction to biotin supplements, which can cause symptoms such as hives, swelling, and difficulty breathing.

General Advice:

It’s important to speak with a healthcare professional if you face any of the above health conditions rather than treating it yourself. 


Biotin is a vitamin that helps in improving your skin and hair quality. The benefits of biotin hold the probability to boost your overall health. Biotin alone helps keep your hair, nail and skin healthy, support cognitive function, is helpful in pregnancy, etc. However, the supplement also holds a few side effects like skin rashes, acne, digestive problems and more. It’s best to consult a health expert before consuming biotin to be on the safer side. Hope this blog helped you understand the importance of your hair and skin better.


Does biotin help nails and hair to grow?

The answer to this is still being determined, as some say it might take around 30-90 days to help nails and hair grow, while others say there is no evidence for it. In addition, Whether biotin will work or not varies from person to person.

Best natural foods to obtain biotin?

There are a number of food items that can supply you with biotin content naturally. Foods options like sunflower seeds, salmon, walnuts, bananas, eggs, milk, mushrooms, sweet potatoes, etc., are considered to be rich sources of biotin.

How many days does biotin take to show its effective results?

To get benefitted from biotin, you need to consume it regularly for 30-90 days.

Is biotin safe for pregnant women?

For pregnant women, it is advisable to consume 30 mcg of biotin on a daily basis.

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