Biotin has long been a beauty staple, mostly because of its reputation for helping hair grow. It only helps hair when you're low in it, which is rare, but if you're taking it, you probably want to know when to take it.
If you're wondering when the best time to take biotin is, you've come to the right place! In this article, we'll look at whether the time of day makes any difference. By the end, you'll know when to take biotin and what matters more than timing.
When Is the Best Time to Take Biotin?
There's no best time of day to take biotin. Your body absorbs nearly all of the biotin in a supplement, so there's no evidence that taking it in the morning or on an empty stomach makes it work better. Take it at a time you'll remember, ideally the same time each day.
Can You Take Biotin at Night?
Yes, you can. In a large study where people took far more biotin than any hair supplement contains, side effects were about as common as in people taking a placebo, a pill with nothing active in it.
And since your body absorbs nearly all of the biotin in a supplement, taking it at night won't waste it. If evening is when you'll remember, take it then.
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Key Takeaways
- Best Time for Biotin Intake. There's no best time. Your body absorbs nearly all of the biotin in a supplement, morning or night, so take it when you'll remember.
- Recommended Biotin Dosage. Adults need about 30 mcg a day, or 35 mcg while breastfeeding, and most people get that from food. Many supplements hold 5,000 to 10,000 mcg, which can throw off some blood tests, so ask your doctor before you take one.
- Biotin in Diet and Supplementation. Biotin, found in foods like sweet potatoes and eggs, is vital for hair health and preventing hair loss. Supplements can help if you have a dietary deficiency or certain medical conditions. They come in tablets and gummies.
- Signs of Biotin Deficiency. Symptoms include hair thinning, skin rashes, and brittle nails. Biotin deficiencies are rare but can occur due to factors like raw egg white consumption, which inhibits absorption.
- Cautions and Interactions. Consult healthcare professionals before starting biotin supplementation. This is especially important if you have pre-existing health conditions or are taking other medications. High doses can interfere with blood tests, including troponin and some thyroid tests.
A Quick Rundown on Biotin
Biotin belongs to a group of vitamins called B vitamins. Also known as vitamin H or B7, biotin is crucial in energy metabolism and nervous system function. It helps turn carbohydrates, fats, and proteins into energy your body can use.
You'll often read that biotin boosts keratin, the protein your hair is made of. But when researchers grew human hair follicle cells in the lab, extra biotin didn't change how they grew, and there's no good evidence that extra biotin helps hair in people who aren't low in it.
Biotin supplements come in a variety of strengths. Many hair gummies contain 2,500 to 6,000 mcg per serving, and single biotin pills often come in 5,000 or 10,000 mcg. These supplements come in many different forms, including:
Unlike other vitamins, your body doesn't produce biotin. The bacteria that live in your gut, however, can - and they do so when you eat a varied diet that includes biotin-rich foods.
Biotin deficiency is uncommon in healthy individuals with a varied diet. Signs of a deficiency include thinning hair, brittle nails, or a rash on your face.
You'll find biotin in many familiar foods. Here are some of them:
- Cooked eggs
- Sunflower seeds
- Sweet potatoes
- Almonds
- Salmon
Extensive processing can destroy the biotin, so eat them as unprocessed as possible to get the benefits.
How Much Biotin to Take for Hair Growth
Adults need about 30 micrograms of biotin a day, or 35 while breastfeeding, and most people already get that from food. If a blood test shows you're low, your doctor may recommend more.
As with most supplements, you should always avoid taking more than necessary. The American Academy of Dermatology says to take biotin only when a blood test shows you're low, and to let your doctor set the dose.
People with a biotin deficiency benefit from taking biotin. Some risk factors can cause you to have a greater chance of developing a deficiency. Here are some of the risk factors for a biotin deficiency.
- Smoking. Smoking may speed up how quickly your body breaks down biotin.
- Pregnancy and breastfeeding. At least a third of pregnant women develop a mild biotin shortfall, though researchers don't yet know how much it matters. Adults need the same 30 mcg a day during pregnancy, and 35 mcg while breastfeeding.
- Intestinal problems. Some intestinal conditions, like colitis and Crohn's disease, can prevent your body from absorbing biotin from food.
- Certain medications. Antibiotics kill off good bacteria in your gut. Losing the biotin-producing bacteria in your digestive tract can lead to lower levels of the vitamin. Some anti-seizure medications can also lead to a biotin deficiency.
- Eating raw eggs. If you eat raw eggs often, you may be more susceptible to a deficiency. Raw egg contains a protein called avidin that blocks biotin absorption. Cooking your eggs denatures this protein.
- Heavy drinking. Drinking a lot over a long time makes it harder for your body to absorb biotin.
Vitamins and supplements can interact with your medication, so make sure you reach out to your doctor before taking any supplement or multivitamin.
How Long Will It Take to Get Results from Biotin?
If a biotin deficiency is causing your hair loss, it can take a few months for new growth to show, because hair grows slowly. If your levels are normal, the research doesn't show that biotin makes your hair grow faster, thicker, or longer, however long you take it.
If you're taking biotin for a deficiency, your doctor can tell you how long to wait and when to recheck.
Pros and Cons of Biotin
Biotin can be a useful part of your health and beauty routine if you're low in it. If you're considering adding a biotin supplement to your routine, here are some pros and cons to help you decide.
Pros
- It's a water-soluble vitamin. Vitamins are either fat-soluble or water-soluble. Fat-soluble vitamins, like vitamin A, get stored in your body fat when you take too much. This can cause toxicity and make you sick. On the other hand, water-soluble vitamins, like biotin, aren't stored in your body. If you take too much, it'll simply pass through your urine. It hasn't been shown to cause toxicity, even at very high doses, though high doses can still throw off some blood tests.
- It helps hair grow back if you're deficient. Biotin helps hair when a deficiency is causing the hair loss. For everyone else, the research doesn't show that it makes hair grow faster, thicker, or longer.
- Comes in a wide variety of forms. Biotin supplements come in all different forms, which means there are many options for people who don't like pills. There are gummies and sweetened drops that are just as effective.
- It may help brittle nails. A few small studies found biotin helped some people with brittle nails, though none were strong enough to be sure.
Cons
- Some medicines lower your biotin. Long-term use of certain anti-seizure medicines can lower your biotin levels, so tell your doctor about everything you take.
- It can skew lab results. If you take a high dosage, biotin might create false positives or negatives on various lab tests, including troponin, a test that helps detect a heart attack, and some thyroid tests. Incorrect lab results can lead to a misdiagnosis. Always tell your doctor you're taking biotin if you have lab work scheduled. They may ask you to stop taking it until after completing your lab work.
- It can get expensive. There are a lot of different biotin dietary supplements on the market. Some of the options can get pricey, so taking the vitamin daily can add up.
Frequently Asked Questions
Welcome to our FAQ section, where we answer your most pressing questions about biotin, a crucial B vitamin for hair and nail health. Here, you'll find clear, concise information to guide your biotin intake and maximize its benefits.
When Should You Take Biotin: Morning or Night?
Either one works. Your body absorbs nearly all of the biotin in a supplement, and there's no evidence that the time of day changes how well it works. Pick the time you're least likely to forget.
What to Avoid While Taking Biotin?
Avoid eating a lot of raw egg whites, which contain a protein that blocks biotin from being absorbed; cooked eggs are fine. And don't get blood tests without telling your doctor you take biotin, because high doses can throw off some results, including troponin and certain thyroid tests.
Is It Good to Take Biotin Every Day?
Only if you need it. If a blood test shows you're low, your doctor may have you take it daily. If your levels are normal, the American Academy of Dermatology doesn't recommend it, and high doses can throw off some blood tests.
How Much Biotin Should I Take for Hair Growth?
Adults need about 30 mcg a day, and most people get that from food. If your levels are already normal, taking more hasn't been shown to help your hair grow. If a blood test shows you're low, your doctor can recommend a dose.
How Much Biotin Should a Woman Take Daily?
About 30 mcg a day, the same as men, including during pregnancy, and 35 mcg while breastfeeding. Most women get that from food. Higher doses are for a diagnosed deficiency, under a doctor's care.
When Is the Best Time to Take Biotin 5,000 Mcg?
Any time of day; your body absorbs nearly all of it either way. But 5,000 mcg is about 167 times what an adult needs each day, so check with your doctor first, and tell whoever orders your bloodwork that you take it.
Is 10,000 Mcg of Biotin Too Much?
For most people, yes. 10,000 mcg is about 333 times what an adult needs each day. It hasn't been shown to be toxic, but a single 10,000 mcg dose can interfere with some thyroid tests, and high doses can make some troponin tests read falsely low. Take doses like this only if your doctor prescribes them.
What Foods Have Biotin?
You get biotin from everyday foods like eggs, salmon, sunflower seeds, sweet potatoes, and almonds. Most people get enough from a normal diet.
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There are a few different ways you can add biotin to your routine. You can make more of an effort to eat several biotin-rich foods, take a multivitamin, or take a pure biotin supplement.
The time of day doesn't matter much, so take it whenever you'll remember. What matters more is whether you need it: talk to your doctor, and take biotin only if a blood test shows you're low. We hope that this article was helpful to you.
