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A person can also take biotin as a supplement, and while some people may medically require it, others may try it due to other health claims, such as its potential ability to reverse hair loss. Share on PinterestThough generally safe, those interested in taking biotin should first speak with their doctor. This article describes some considerations for use and some brands to try. What is biotin Biotin is a type of B vitamin, also known as vitamin H. It is essential for allowing a group of enzymes to break down some substances and activate certain other enzymes responsible for helping the body produce myelin — an insulating layer that wraps around nerves, allowing transmission of electrical impulses. A person can consume biotin naturally in the foods they eat, or they can take a daily biotin supplement if they have a biotin deficiency. What is biotin good for Biotin plays a role in several bodily functions, including processing carbohydrates, fats, and proteins into energy the body can use. Companies often promote biotin products for health conditions, such as hair loss. However, a 2017 review of studies states there is limited and inconclusive evidence suggesting biotin works well for hair regrowth and health. Learn more about biotin here. Liquid biotin vs Biotin pills A person can purchase supplements in different forms to best suit their needs. For example, those who find it difficult to swallow capsules may prefer chewable gummies or liquid forms. While some studies look at biotin’s overall performance and ability to treat health conditions, limited data exists highlighting the difference between the various forms. Whichever form a supplement comes in, it is important for a person to follow manufacturer dosing instructions. How to take biotin supplements A person should speak with a doctor or healthcare professional before taking biotin supplements. Individuals can take the supplement with or without food. How much biotin should you take per day The amount of biotin the body needs varies by age and is measured in micrograms (mcg). The Office of Dietary Supplements (ODS) recommends the following values based on age:AgeDosage0–6 months5 mcg7–12 months6 mcg1–3 years8 mcg4–8 years12 mcg9–13 years20 mcg14–18 years25 mcg19+ years30 mcgpregnant people of any age30 mcgbreastfeeding people of any age35 mcg Foods containing biotin Most people will likely get the amount of biotin they need through their diet alone. Foods that contain biotin include:seafooddifferent meatseggsvegetables, including sweet potatoes, broccoli, and spinach nuts and seeds In the United States, biotin deficiency is rare. However, some people may experience difficulty getting sufficient amounts of biotin, including: those who are pregnant or breastfeedingthose with a rare genetic disorder, biotinidase deficiencythose with alcohol misuse disorderpeople taking specific medications Biotin side effects Experts generally believe biotin supplements are safe to consume. However, a person should be aware that biotin can interact with some medications. Anticonvulsants, for example, can reduce the amount of biotin a person can get from their usual source. Additionally, high levels of biotin may interfere with thyroid function tests, so it is important that a person discuss biotin supplement use with their doctor if they are undergoing thyroid investigations. However, there is no evidence that biotin is toxic at high intakes. How we chose Medical News Today chooses products that meet the following criteria:Price: Products suit a wide range of budgets.Ingredients: Products list all ingredients clearly, with manufacturing processes outlined.Safety: Products contain ingredients deemed safe for ingestion.Reputation: Products are from businesses that adhere to industry best practices. List of the best biotin supplements Below, we look at some of the best biotin supplements for a person to consider. Please note that the writer of this article has not tried these products. All information presented is purely research-based and correct at the time of publication. Medical News Today follows a strict product selection and vetting process. Learn more here. Best vegan option Sugarbear Hair Vitamin GummiesCostaround $30Quantity1-month supplyBiotin dosage5,100 mcg Sugarbear offers a vegan gummy that combines biotin with several other vitamins and minerals, including vitamin C and folic acid. The company claims this product supports hair growth and health, although it also notes that it can take up to 6 months for a person to see results. Individuals can make one-time purchases or register for a subscription plan, though the plan does not reduce the price per bottle. It offers a 100-day money-back guarantee and free shipping for orders over $100.SHOP NOW Best value Nature s Bounty Extra Strength Hair Skin & Nails SoftgelsCostaround $18Quantity150 softgelsBiotin dosage5,000 mcg Alongside biotin, Nature’s Bounty Extra Strength Hair, Skin and Nails Softgels contain antioxidants, including vitamins A, C, and E. They also contain hyaluronic acid. The company claims that this supplement can support the hair’s structure, strong nails, and vibrant skin. Individuals can purchase this product from a number of local drug stores, with some offering a collection service when ordering online, or free delivery on specific purchases.SHOP NOW Best value Nature Made Hair Skin & Nails Adult GummiesCostaround $10Quantity90 gummiesBiotin dosage3,000 mcg Nature Made says this supplement is a tasty gummy that has many benefits, including support for metabolism. The company promotes its use of third-party testing to ensure the quality and purity of its products. It contains no artificial flavors, dyes, or sweeteners, does not contain high-fructose corn syrup and is gluten-free. This product is available to purchase for a one-time price or a person can register for a subscription and save 10%.SHOP NOW Best gummy OLLY Heavenly Hair Gummy SupplementCostaround $13Quantity60 gummiesBiotin dosage3,000 mcg This supplement contains biotin and several other vitamins and minerals, including keratin and amla. The company claims the supplements support strong, healthy hair growth. OLLY states that its product does not use artificial colors or flavors, is gluten-free and has a tropical citrus flavor. Individuals can purchase a one-time bottle or subscribe to receive three bottles every quarter with a 15% saving.SHOP NOW Biotin supplement comparison The below table compares the products listed in this article.SugarBear Hair Vitamin GummiesNature’s Bounty Extra Strength Hair, Skin, & Nails SoftgelsNature Made Hair, Skin, & Nails Adult GummiesOLLY Heavenly Hair Gummy SupplementCount per bottle1 month supply150 softgels90 gummies60 gummiesCost per bottlearound $30around $15around $10around $13Dosage2 gummies3 softgels2 gummies2 gummiesBiotin dosage5,100 mcg3,000 mcg2,500 mcg3,000 mcgVegan-friendlyyesnonono How to choose the best biotin supplement When choosing a product, a person may consider:Type of supplement: A person may choose a liquid, tablet, gummy, or capsule, based on preference or need.Cost: Some products may be more cost-effective when a person signs up for a subscription, so a person may like to consider how regularly they intend to take the supplements.Company reviews: A person should consider a company’s reviews from independent sources such as the Better Business Bureau or Trustpilot. When to contact a doctor A person should talk with their doctor about taking biotin before starting the supplement. Most people will get sufficient amounts from the foods they eat. For people who are pregnant or breastfeeding, a doctor may advise them to take a supplement. A doctor may recommend people with certain health conditions or taking certain medications avoid taking a biotin supplement. Frequently asked questions Below, we answer some common questions about biotin. Which brand is best for biotin There are several comparable brands that offer biotin supplements. A person should consider brands that offer transparent, third-party testing processes and that have positive independent reviews. Do biotin supplements really work While proponents of biotin often make large claims about its positive effects on conditions such as hair loss, it is important to note that research does not fully support its use. The evidence is often limited and inconclusive. What strength of biotin should I take There is no recommended dosage or strength for biotin supplements. For people over the age of 18, 30 mcg is the recommended daily value. People who are pregnant or breastfeeding need 30–35 mcg. Summary Biotin is a B vitamin found naturally in several foods, including some meats, vegetables, seeds, and nuts. Most people will get their recommended daily amount through their diet, but people who are pregnant or breastfeeding, and those with certain medical conditions or that take specific medications may need to take supplements. While several anecdotal claims suggest biotin can help with conditions such as hair loss, limited evidence supports this. Biotin is generally safe, but it can interact with medications and high levels may cause inaccurate thyroid test results. A person should discuss biotin supplements with their doctor before taking them. Last medically reviewed on July 25, 2022Supplements 5 sourcescollapsedMedical News Today has strict sourcing guidelines and draws only from peer-reviewed studies, academic research institutions, and medical journals and associations. We avoid using tertiary references. We link primary sources — including studies, scientific references, and statistics — within each article and also list them in the resources section at the bottom of our articles. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.Biotin. (2021).https://ods.od.nih.gov/factsheets/Biotin-Consumer/Biotin. Fact sheet for health professionals. (n.d.)https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/#h1Morell, P., et al. (n.d.). The myelin sheath.https://www.ncbi.nlm.nih.gov/books/NBK27954/Patel, D. P., et al. (2017). A review of the use of biotin for hair loss.https://www.ncbi.nlm.nih.gov/labs/pmc/articles/PMC5582478/Vitamin d, biotin & omega-3. (n.d.).https://www.nationalmssociety.org/Living-Well-With-MS/Diet-Exercise-Healthy-Behaviors/Diet-Nutrition/Omega-3FEEDBACK:Medically reviewed by Katherine Marengo LDN, R.D., Nutrition — By Jenna Fletcher on July 25, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageWhich foods provide biotin?Medically reviewed by Jillian Kubala, MS, RD Biotin is an essential B vitamin that some people take as a supplement. Dietary sources include egg yolk, yeast, avocado, and liver. Learn more here.READ MOREWhat are the health benefits of biotin?Medically reviewed by Katherine Marengo LDN, R.D. Biotin, or vitamin B-7, plays a range of roles in health. 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