Is 10000 mcg Biotin Too Much?

by | Last updated Jun 30, 2021

Is 10,000 mcg Biotin too much?

Well, it kind of depends.

We’ve written up this article to help answer that question for you. We’ve tried to cover as much detail as possible, to ensure that you, the reader, get a complete understanding of Biotin and what it can do for you, as well as what dosage of Biotin you should be taking.

What Is Biotin?

what is biotin

Biotin is a member of the B-complex group of vitamins. It is often called vitamin H and is also known as vitamin B7. There is no RDA (recommended daily allowance) for Biotin, but it is usually recommended that adults take between 30 to 100 mcg per day. Recently, there has been increased interest in taking higher doses of Biotin, with many people reporting benefits such as improved hair growth, more energy and even weight loss. However, it’s important to speak to your doctor or other health care professional before making changes to your diet and lifestyle.

What Food Sources Contain Biotin?

Biotin is found naturally in many different foods, but is readily available through supplements such as Biotin capsules.

Foods that contain Biotin include eggs, yeast extract, chicken liver and peanuts. For vegans, Biotin can be found in sunflower seeds and almonds (both roasted), sweet potatoes, broccoli, tomatoes and strawberries.

Am I Getting Enough Biotin?

If you’re concerned about the levels of Biotin in your diet, it’s important to note that The Global Fortification Data Exchange [1] has shown Biotin deficiency to be so rare that no countries require food fortification with this vitamin.

With that being said, you may be interested in boosting your Biotin intake with a supplement. Lots of people take a Biotin supplement with the goal of strengthening their hair and fingernails.

Best Vegan have thoroughly tested and reviewed a market-leading Biotin supplement, Nutravita Biotin, which provides a full years supply of Biotin capsules. You can read the review here.

Nutravita Biotin Hair Growth Supplement (1 Year's Supply) - With Coconut Oil
4,881 Reviews
Nutravita Biotin Hair Growth Supplement (1 Year's Supply) - With Coconut Oil
  • Helps to improve quality of hair and skin.
  • Affordable.
  • Produced and manufactured in the UK, under strict British guidelines.
  • A full year’s supply of tablets in one bottle.
  • Highest quality ingredients.
  • 100% vegan.
  • Free from gluten, nuts, soya and lactose.

Last update on 2021-12-03 / Affiliate links / Images from Amazon Product Advertising API

Whilst there have been no extensive studies of supplementing Biotin to improve your hair and nails, there are some studies that have shown improvements in hair growth and improved nail strength. However, these trials did not include randomised or controlled groups.

Put simply, there’s a distinct lack of studies around Biotin supplements, but of the few that have been carried out, there is definitely some correlation between taking Biotin as a supplement and improving hair growth and fingernail strength.

What Are The Signs Of Biotin Deficiency?

Biotin is necessary for the body to process sugar, fat, and protein. It is also important in maintaining healthy skin, hair, and nails.

The symptoms of Biotin deficiency include brittle fingernails that break easily or peel away from nail bed, loss of hair on the scalp and scaly patches around your mouth and nose area. If you’re noticing a loss of hair on the scalp or any of the other symptoms, you may benefit from taking a daily Biotin supplement.

Is 10,000 mcg Of Biotin Too Much?

The recommended intake varies from anywhere between 30-100 mcg per day. There have been extensive studies on the effect of taking too much Biotin, all of which show that high Biotin intake has no adverse affects on the human body.

The European Food Safety Authority concluded that supplementing with Biotin is safe, and there is no upper limit to the amount of Biotin you can take [2].

So, if you’re worried about taking too much Biotin, don’t be! Supplementing your diet with a daily Biotin tablet is completely safe and could prove to be effective in improving the quality and strength of your hair and nails.

Should I Take a Biotin Supplement if I’m Vegan?

If you’re vegan and are looking for an easy way to increase your intake of Biotin, there is some good news! Many plant foods contain the nutrient as well as supplements that can be found at most health food stores or pharmacies. For example, sunflower seeds and almonds both contain Biotin, as well as bananas, apples and leafy green vegetables.

Peanuts contain one of the highest levels of Biotin (~17.5 mcg per 100g of peanuts), but unfortunately the food sources containing the highest levels are typically meat such as chicken and beef as well as eggs.

It may be a good idea to use a Biotin supplement if you’re vegan, we recommend this one:

Nutravita Biotin Hair Growth Supplement (1 Year's Supply) - With Coconut Oil
4,881 Reviews
Nutravita Biotin Hair Growth Supplement (1 Year's Supply) - With Coconut Oil
  • Helps to improve quality of hair and skin.
  • Affordable.
  • Produced and manufactured in the UK, under strict British guidelines.
  • A full year’s supply of tablets in one bottle.
  • Highest quality ingredients.
  • 100% vegan.
  • Free from gluten, nuts, soya and lactose.

Last update on 2021-12-03 / Affiliate links / Images from Amazon Product Advertising API

References

[1] https://fortificationdata.org/map-number-of-nutrients/

[2] http://www.efsa.europa.eu/sites/default/files/efsa_rep/blobserver_assets/ndatolerableuil.pdf