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The Right Dosage of Biotin for Hair Growth

Biotin is a useful nutrient for healthy hair. It causes a healthier hair follicle translating to stronger, longer and fuller hair, reduces hair breakage and brings about a great hair color. Its presence in most hair products is evidence of the much benefit to hair. The deficiency of biotin causes the hair to suffer in appearance, feel and strength, this is due to the hair follicles weakening and losing the ability to regrow new hair.

The benefits of biotin are strong, thick and long hair which are inevitable. Due to this importance, supplements have been made available to treat its deficiency. However, the dosage of these supplements has remained an issue of debate. According to studies by several experts, the correctly recommended dosage has not been clearly identified. Even with the differences, there is some uniformity since most studies show that its intake depends on factors like age, sex and health condition.

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Biotin Sources

Biotin is not only gotten from supplements but also from foods. There are some foods that are rich in biotin examples are like eggs, meat, nuts, legumes, bananas, whole grain, cauliflower, mushrooms, avocado, berries, fish, and peanuts.

Factors considered during biotin dosage

In the restoration of hair loss using biotin two factors are mostly considered for the dosage these are age and health condition. In most studies, the dosage for adults above 18 years is basically the same, 30 micrograms per day for both genders. Some experts also say that a dosage of humans aged 10 years and older should be between 30 and 100 microgram per day. For the children, the following has been found ideal, from birth to 3 years- 10 to 20 micrograms; 4 to 6 years- 25 micrograms; 7 to 10 years- 25 to 30 microgram. For the starting dose, some recommend 700 micrograms and others as high as 1000.

Types of biotin dosage

There are four types of biotin dosage these are 2500 mcg, 5000 mcg, 1000 mcg and 10000 mcg. For the 5000mcg it is easy to consume because one does not need too many pills per day. For this dosage, it is always advisable to take one in the morning and one in the night. The 1000 mcg is used for hair growth. 1000 mcg is used by many people with total hair loss but individuals who are sensitive are advised to avoid it. Biotin 2500 mcg is a higher dosage mostly recommended for people with hair loss. For people who want to improve the health, darkness, and thickness of the hair, a dosage of 1000 mcg and 5000 mcg is highly recommended. 7500 mcg and 10000 mcg are for those with great hair loss. The normal procedure of hair growth continues but changes in thickness, length and health can be boosted by biotin.

 As noted before, a daily dosage of 30mcg is what is recommended making the above an overdose, but experts recommend it because it is a safe supplement with fewer side effects. Also little or no harm has been discovered from taking an overdose of biotin. There have not been any benefits of biotin discovered either from overdosing. Excess of biotin is removed from the body through urine.

The dosage of pregnant women is varying. Some advise 35 mcg for pregnant women above 14 years, others 30mcg for pregnant women and 35mcg for lactating mothers. It is important to note that pregnant women and lactating mothers need high amounts of biotin.

The Institute of Medicine has set an adequate consumption for biotin. Acquiring these amounts from a diet with or without supplements is enough for good health. 0-6 months – 5mcg; 7-12 months – 6 mcg; 1-3 years – 8 mcg; 4-8 years – 12 mcg; 9-13 – 20 mcg; 14-18 – 25 mcg; 19 and above – 30 mcg; pregnant women – 30 mcg; lactating women – 35 mcg.

Ingesting biotin orally compared to the applying of products has the most effective impact and shows the fastest results when it comes to hair growth. Even with all this experts’ advice and recommendation, the doctor can specify a higher dose depending on one’s case.


Regardless of the dosage biotin is generally nontoxic. However, the safest highest amount of biotin intake has not been determined by professionals. Therefore, avoid taking more than the established recommended daily intake dosages shown for your age and health condition unless instructed otherwise by a doctor.

References foods-for-great-hair/


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