As a dietitian I look at supplementation as a way to bridge the gap between nutritional intake and what the body is processing and using. My clients are in recovery from drug and alcohol addiction and part of the LGBTQ+ community. They are experiencing malnutrition, increased levels of stress -both mentally and physically- and healing immensely from years of active use, homelessness, trauma and more. Alcohol blocks the body's ability to absorb biotin so regardless of food intake, the likelihood of a deficiency is high for these individuals. As a dietitian I always say food is best but in severe cases like this, supplementation is a necessary addition to daily intake offering a simple step towards better nutrient status. Currently the research hasn't shown any risks of high intakes of biotin supplementation but its always a good idea to let your doctor and pharmacist know when you are taking supplements in the event it interferes with medications. Aside from that, some people find supplements cause nausea or don't settle well in their stomach, so it may help to take a biotin supplement with a meal or small snack.
Registered Dietitian Nutritionist (RDN) at Eat Well Crohn's Colitis
Answered a year ago
Biotin is a water-soluble B vitamin that supports healthy hair, skin, and nails, and is involved in energy production. While biotin supplements are generally safe for most people and can be taken daily, they are often unnecessary if a person consumes a balanced diet, as biotin deficiencies are rare. Taking biotin may have benefits for those with biotin deficiencies or certain conditions like brittle nails, but excessive supplementation may interfere with lab tests, such as thyroid and cardiac function tests. Most people do not experience side effects, but some report mild symptoms like skin rashes or digestive issues. It's always best to consult with a healthcare provider before starting any supplement regimen.
I'm Akanksha Kulkarni, an RDN at Prowise Healthcare who provides expert guidance on various aspects of nutrition and wellness. As registered dietitians, we are often asked about biotin supplements, especially for hair, skin, and nail health. Biotin is a water-soluble vitamin (vitamin B7) that is necessary for the metabolism of carbohydrates, fats, and proteins. Some potential pros of taking a biotin supplement include: 1. Promotes hair, skin, and nail health: Biotin is sold as a way to improve hair, skin, and nail health. In addition to this, it is a plant essential nutrient important in the production of keratin, a structural protein in these tissues. 2. May improve blood sugar control: Biots may help with blood sugar control in type 2 diabetes -- some research suggests. However, it needs further research to determine whether it presents this potential benefit. 3. Supports energy production: Biotin is needed to help divide nutrients (carbohydrates, fats and protein) to produce energy. Therefore, getting adequate biotin from diet and/or supplementation is important for energy production. However, there are also some potential cons and side effects of taking biotin supplements: 1. Can mask symptoms of vitamin B12 deficiency: Interferences with laboratory tests for vitamin B12 deficiency can result in a false normal result. B12 deficiency can be delayed by this, resulting in life-threatening complications if not diagnosed and treated properly. 2. May interact with certain medications: Taking biotin supplements may interfere with the effectiveness of certain medications including anticonvulsants and cholesterol-lowering drugs. As for the recommended daily intake and frequency of biotin supplementation, the Dietary Reference Intakes (DRI) for biotin are as follows: - Infants (0-6 months): 5 mcg/day - Infants (7-12 months): 6 mcg/day - Children (1-3 years): 8 mcg/day - Children (4-8 years): 12 mcg/day - Children (9-13 years): 20 mcg/day - Adolescents (14-18 years): 25 mcg/day - Adults (19 years and older): 30 mcg/day Generally speaking, there is no maximum amount of biotin, because in higher amounts it is considered safe. Keep in mind it is possible for too much biotin consumption to result in falsely high test results.
Biotin supplements can help support hair, skin, and nail health, especially if you're deficient, but most people get enough through their diet. The downside is that taking too much can mess with lab results, like thyroid tests, and cause acne for some people. It's generally safe to take daily, but it's always best to talk to a healthcare professional before adding any supplement to your routine.
Taking biotin supplements can provide a sense of control over one's appearance, improving hair, skin, and nails, which may boost confidence and self-esteem. Psychologically, this can feel empowering. However, there's a risk in relying on supplements to fix deeper insecurities or to meet societal standards of beauty. This dependence can subtly reinforce the message that you aren't enough as you are. While biotin is generally safe for daily use, the real question is whether it's addressing a physical need or acting as a shortcut for emotional and psychological well-being that requires deeper care.