Biotin Dosage: Recommended Daily Intake for Men

In the wide world of vitamins for healthy hair, biotin is king (or at least popular) and well-known for its hair-growing powers. Which begs the question: How much biotin per day should men take?

Here’s what we know: Biotin plays an important role in the growth of your hair, nails and other body parts. Since it’s not an FDA-approved medication (it falls in the “supplement” bucket), there’s no official recommended daily dose for biotin. 

That said, there’s some reliable info on how much biotin you should take daily for hair health — as well as the risks of side effects from taking excessive amounts of biotin. 

Before we talk about how much biotin per day you should consider taking, let’s take a closer look at what biotin is.

Biotin, or vitamin B7, is a specific class of B vitamin. The essential nutrient is found naturally in many food sources like milk, egg yolks, salmon, sweet potatoes and sunflower seeds. Your body relies on biotin for several functions, from producing enzymes and breaking down carbohydrates into fats to regulating genes.

To prevent biotin deficiency, 20 to 30 micrograms (mcg) per day is recommended for adults and teenagers. However, there’s no current FDA-recommended dietary allowance (RDA) for biotin, meaning there’s no widely accepted recommended daily dose.

The suggested biotin daily dose of 20 to 30 micrograms includes all sources of biotin, such as common foods and cooking ingredients — not just supplements.

Biotin is absorbed from most foods by the large intestine’s microflora (the bacteria living in your gut). Most people eat and produce a sufficient amount of biotin to avoid any need for biotin supplements.

Because of this, biotin supplementation is usually only necessary if you’ve been diagnosed with biotin deficiency — or if your diet doesn’t provide an adequate intake of biotin.

Wondering how much biotin to take daily for hair growth and nail health? Many men take a small daily dose of biotin to prevent biotin deficiency and potentially promote hair health. Go with the recommended dose on the supplement bottle.

Blood and urine lab tests can check for biotin deficiency. If you think your levels might be low, talk to your healthcare provider about a test.

Symptoms of biotin deficiency include:

• Thinning hair

• Alopecia (hair loss) on the body

• Scaly, red skin near body openings

• Paresthesias (burning or prickling sensations)

• Lactic acidosis (lactic acid buildup in the blood)

• Conjunctivitis (inflamed eye membrane)

• Skin rashes or infections

• Hallucinations

• Depression

• Brittle nails

• Lethargy

In children and infants, biotin deficiency may cause lethargy, developmental delays and a lack of muscle tone (referred to as hypotonia).

A small percentage of people are at risk of developing biotin deficiency. This includes pregnant or breastfeeding women, people who drink alcohol frequently and those with biotinidase deficiency (a disease that prevents the body from processing vitamin B7). Some medications, such as anticonvulsants, can also contribute to lower amounts of biotin.

If you’ve noticed any of the symptoms above and think biotin deficiency may be the cause, let your healthcare provider know.

Can you overdose on biotin? Not exactly. 

According to the Office of Dietary Supplements, there’s no evidence that biotin is toxic to humans. Studies have found that the water-soluble vitamin doesn’t produce adverse effects, even at doses of 10 to 50 milligrams (mg) a day.

While toxicity is unlikely, taking too much biotin could mess with the accuracy of certain blood tests — more on this below. It’s also wasteful, as there’s no evidence that very high doses of biotin offer any additional health benefits.

Unless you’ve been prescribed biotin at a certain dose by a healthcare professional (for example, to treat biotin deficiency), it’s best to stick to the recommended daily dose listed on your biotin supplement.

Biotin dosage for hair loss isn’t something the scientific community has pinned down. And as you may have noticed, there are many questions about whether taking a supplement is necessary.

Generally speaking, as long as you’re below the range for adverse effects, any dosage should be safe. And any source of biotin will promote hair growth the way it’s supposed to.

Talking with a healthcare provider can help you make these decisions for your individual needs. But if you ask us, 300 micrograms (the amount in our biotin gummies) is a safe everyday volume for guys who want to make sure they don’t become deficient.

For more info, check out our blogs on biotin versus keratin and biotin for hair growth in balding men.

Some scientific evidence suggests that using biotin supplements, even at a moderate dosage, could interfere with certain laboratory tests used to diagnose thyroid disease and other conditions.

Specifically, daily use of supplements containing biotin has been linked to inaccurate readings for lab tests measuring thyroid hormone. This could mean test results falsely indicating hyperthyroidism or Graves’ disease.

The use of biotin supplements has also been linked to low results on troponin tests, which are often used to diagnose stroke, heart attack and other cardiovascular conditions.

False lab test results can lead to misdiagnosis. This means you could be diagnosed with a medical condition you don’t have and prescribed medication that could negatively affect your health.

To avoid misdiagnosis, inform your healthcare provider about any supplements you use, including those containing biotin, before getting any type of blood test.

How much biotin per day do men need? Most sources — including the National Institutes of Health — recommend a total biotin intake of 20 to 30 micrograms a day.

Here’s what to keep in mind about biotin supplementation:

• You probably don’t need it. If you eat a healthy, balanced diet, you probably get enough biotin already. But if you’re worried about potentially becoming deficient in the B vitamin, you can increase your intake with a daily biotin supplement like our biotin gummies (a multivitamin containing other essential nutrients like vitamin C and vitamin D). 

• You definitely don’t want to overdo it. Biotin supplements are safe and may be effective at treating certain forms of hair loss. However, it’s crucial to use them responsibly to make sure you don’t negatively affect your health and well-being. 

• Other treatments may be better. Biotin is vital for general wellness but isn’t a proven, FDA-approved treatment for preventing male pattern baldness. If you want solutions with approval from the Food and Drug Administration and a track record of performance, consider medications like finasteride or minoxidil.

If you’re worried about overusing biotin or have any questions about taking it safely, it’s best to consult your healthcare provider for personalized medical advice and assistance.

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