Your goals. If you don’t need to supplement with biotin but are looking to improve the quality of your hair, skin, and nails, choose a supplement specifically formulated for this purpose. It’ll likely contain additional ingredients that support your goals.

Problems in older adults have not been reported with intake of normal daily recommended amounts. Drug Interactions When taken by mouth: Biotin is likely safe for most people when taken in doses up to 300 mg daily for up to 6 months. But it is more commonly used in lower doses of 2.5 mg daily. Keep in mind that there’s little evidence to support the use of biotin for hair, nail, or skin health. Consuming a healthy, well-rounded diet will do much more for your hair, skin, and nails than taking a supplement.Magnuson, N. S. and Perryman, L. E. Metabolic defects in severe combined immunodeficiency in man and animals. Comp Biochem.Physiol B 1986;83(4):701-710. View abstract.

For example, the mayo clinic has what they consider to be the right dosage of biotin, and even they have a range. They recommend 10 to 20 mcg per day for infants up to 3 years old; 25 mcg per day for kids from there to 6 years old; 30 mcg per day for kids from there up to 10 years old; and a whopping range of 30 to 100 mcg per day for teenagers up to adults. Frontiers in Nutrition: “Influence of biotin intervention on glycemic control and lipid profile in patients with type 2 diabetes mellitus: A systematic review and meta-analysis." Although certain medicines should not be used together at all, in other cases two different medicines may be used together even if an interaction might occur. In these cases, your doctor may want to change the dose, or other precautions may be necessary. Tell your healthcare professional if you are taking any other prescription or nonprescription (over-the-counter [OTC]) medicine. Other Interactions Excess consumption of biotin can result in false alarms for thyroid levels. It can show an increased or decreased level of thyroid in the blood, thus resulting in incorrect diagnosis. It is better to wait for a few days for the blood test after discontinuing biotin consumption to get more accurate results. When applied to the skin: Biotin is likely safe for most people when applied in cosmetic products that contain up to 0.6% biotin. Pregnancy and breast-feeding: Biotin is likely safe when used in recommended amounts during pregnancy and breast-feeding.Third-party testing. It’s best to choose a supplement that has undergone third-party testing to ensure quality and purity. Many supplements on this list are third-party tested, and the rest are manufactured in CGMP certified facilities with in-house testing protocols. But why does biotin get superhero status when it comes to hair, skin and nail health? Maybe because biotin deficiency — not having enough biotin — can lead to: But biotin deficiency is rare in the U.S.,” Barth explains. “So if you have thinning hair or brittle nails, it’s probably not due to a biotin deficiency. There’s usually another health condition causing these problems, such as iron deficiency or a thyroid issue.” VI• Aid in Weight Loss: Biotin can help with weight loss by reducing fat deposits in the body. It is instrumental in breaking down amino acid into glucose which is again burnt as calories, instead of remaining in the body as fat. It also increases resting metabolic rate. It helps in better digestion, by maintaining the overall health of pancreas, liver and the rest of the endocrine system.