How Much Biotin Should You Take for Hair Care?

Biotin is most valued for hair growth and preventing hair loss. Biotin supplements are an easy way to make sure you get enough biotin to keep your hair thick and healthy and prevent or reduce hair loss.

What Is Biotin?

Biotin (vitamin H or B7) is a water-soluble B vitamin. Because biotin is either used or excreted, it must be replenished daily.

Dietary Biotin

Biotin is found in liver, sardines, salmon, egg yolks and brewer's yeast. Plant sources of biotin are cauliflower, bananas, carrots, legumes and mushrooms.

Hair Loss

Biotin benefits hair loss from alopecia, stress, age, and scalp conditions. A biotin-rich diet, supplementation and topical application are used to treat hair loss.

Dosage

30 mcg/day is the recommended daily allowance. Dermatologists recommend 2 mg per day for hair growth and up to 3 mg for hair loss.

Toxicity

Biotin has no known toxicity, even at doses as high as 200 mg per day, in patients with inborn metabolic deficiency.

References

• Oregon State University Micronutrient Research

Resources

• Read this Article in Spanish