mcg is safe for most people, but you should be aware of a few potential side effects before taking a biotin supplement. High-street mainstays such as Boots may have been around for decades, but do they give you the best deal when it comes to biotin? A lot of what we eat contains some level of biotin, which can help you reach adequate intake. A well-balanced diet will improve hair and nail health. Here are some biotin-rich foods that can help hair growth:

First things first, there is no official upper limit for biotin because it is water-soluble, and the body only stores what it needs, with the rest being excreted in the urine. As identified earlier, the normal recommended dosage of biotin for healthy adults is 25 to around 100 micrograms (mcg) per day. Nevertheless, some proponents recommend taking 2000 to 5000 mcg of supplementary biotin to strengthen hair shafts and achieve desired results. In any case, research suggests that even mega doses of 300 mg (that’s 300,000 mcg) have no adverse side effects. Even before answering the question of; is 10 000 mcg of biotin too much, it is imperative to firstly shed some crucial light on what exactly 10 000 mcg biotin is, and how many mg are in 10000 mcg of the nutrient.

So, to answer the question, is 20000 mcg biotin too much? Well, Yes, 10,000 mcg (micrograms) of biotin is a very high dose, and it exceeds the recommended daily intake for biotin, which is generally around 25-100 mcg per day for adults. Is 5000 mcg of Biotin Too Much? A Quantitative Analysis Shils ME, Olson JA, Shike M, Ross AC, eds. Modern Nutrition in Health and Disease. 9th ed. Baltimore, MD: Williams & Wilkins, 1999. Keipert JA. Oral use of biotin in seborrhoeic dermatitis of infancy: a controlled trial. Med J Aust 1976;1:584-5. View abstract. Bowen, R., et al. (2019). Best practices in mitigating the risk of biotin interference with laboratory testing.

We need to get this from supplements or foods, as it isn’t produced in the body. How Much Biotin Per Day Is Ideal?Coggeshall JC, Heggers JP, Robson MC, et al. Biotin status and plasma glucose in diabetics. Ann N Y Acad Sci 1985;447:389-92. However, these side effects are relatively rare, and B vitamin is a safe and effective way to improve your hair and nails if taken in the recommended dietary allowance.