Bananas. One serving (half a cup) of banana has 0.2 micrograms of biotin. Bananas also have vitamin B6, vitamin C, and the minerals manganese, potassium, and magnesium. Demas A, Cochin JP, Hardy C, Vaschalde Y, Bourre B, Labauge P. Tardive Reactivation of Progressive Multiple Sclerosis During Treatment with Biotin. Neurol Ther. 2019;9(1):181-185. View abstract. Ablon, G. (2015, March 25). A 3-month, randomized, double-blind, placebo-controlled study evaluating the ability of an extra-strength marine protein supplement to promote hair growth and decrease shedding in women with self-perceived thinning hair. Dermatology Research and Practice. Retrieved February 24, 2022, from https://www.hindawi.com/journals/drp/2015/841570/ Most people take in sufficient amounts of biotin through their diet. As we said above, it’s found in many common foods, making it an easy vitamin to consume via your diet. You can find biotin in milk, egg yolks, and many meat and seafood products. Sedel, F., Lyon-Caen, O., and Saudubray, J. M. [Treatable hereditary neuro-metabolic diseases]. Rev.Neurol.(Paris) 2007;163(10):884-896. View abstract.

Children: Biotin is likely safe when taken by mouth. It's been used safely in doses of 5-25 mcg daily. If you’ve been scrolling to find the answer to “How much biotin should I take,” it’s a tough one to pin down — but you already know that. Currently, there’s no FDA-recommended dietary allowance (RDA) for biotin, meaning there’s no widely accepted recommended daily dose. Biotin supplement is not recommended for children under 18 years, unless recommended by the doctor.Krause KH, Kochen W, Berlit P, Bonjour JP. Excretion of organic acids associated with biotin deficiency in chronic anticonvulsant therapy. Int J Vitam Nutr Res 1984;54:217-22. View abstract. Mathais S, Moisset X, Pereira B, et al. Relapses in patients treated with high-dose biotin for progressive multiple sclerosis. Neurotherapeutics. 2020 Sep 22. View abstract.

You will see the results of biotin within a month. You will notice the texture of your hair and skin improving. You will feel more energy throughout the day to get you through your daily tasks. Keep in mind that there’s little evidence to support the use of biotin for hair, nail, or skin health. Consuming a healthy, well-rounded diet will do much more for your hair, skin, and nails than taking a supplement.Generally speaking, as long as you’re below the range for adverse effects, any dosage will be safe and any source of biotin will promote hair growth the way it’s supposed to. Talking with a healthcare provider can help you make these decisions for your individual needs, but we think 300 mcg (the amount in our Biotin Builder Gummies) is a safe everyday volume for someone who wants to make sure they don’t become deficient.