Compared to other vitamins, much is still unknown about biotin. There is currently no official daily recommended intake of biotin and hypotheses of what it should be vary drastically. The U.S. National Library of Medicine recommends a daily allowance of as little as 30 micrograms. At the other end of the spectrum, the National Institutes of Health (NIH) recommends a daily allowance ten times higher—300 micrograms for adults.
Based on my experience, I tend to believe that our biotin requirements are at the high end of that scale. As a water-soluble vitamin, biotin doesn’t accumulate in your body like a fat-soluble vitamin. That means you need to replenish your supply regularly. If you take in more than you need, your body will simply excrete the excess biotin through urine. Individual requirements vary, but I recommend using the following chart as a general frame of reference for your daily biotin intake: See chart alongside: Life Stages – Table 1
Generally speaking, adults need more biotin than children, and pregnant or breastfeeding women may need more than other adults. Many health conditions or deficiencies influence the amount of biotin you need. It’s best to consult your trusted healthcare professional for guidance with your personal biotin needs.
Incorporating Biotin into Your Diet
Biotin is present in a wide variety of food. With a little planning and reliance on whole, real food, obtaining enough biotin through diet is achievable for most people. Biotin is also produced by the microflora in the gut, but it’s not known how much that contributes to meeting biotin requirements. Ultimately, the biotin produced by the beneficial microorganisms in the gut is added to the biotin obtained from food.
Because of its role in strengthening hair and nails, many types of shampoo and lotion boast about containing biotin. Be aware that this is just a marketing ploy. Biotin isn’t easily absorbed by hair or skin, so if there’s any biotin in these products you won’t receive its full effects. Ingestion is the most effective way to get biotin into your system.
See chart alongside: Vegan Sources