Vitamin B7 (biotin) recommended daily intake
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Recommended Daily Intake of Vitamin B7 (Biotin) for Adults
The recommended daily intake of vitamin B7, also known as biotin, for adults is 30 micrograms (µg) per day. This guideline is set by major health authorities such as the National Academy of Medicine and the US Department of Agriculture, and is considered adequate for maintaining normal metabolic functions in healthy adults 12345.
Biotin in Diet and Supplements
Biotin is widely available in common foods, and most people can easily meet their daily needs through a balanced diet without the need for supplementation 13. Multivitamin tablets in the United States typically contain biotin in amounts ranging from 30 to 600 µg, which is within or slightly above the recommended daily intake . However, many over-the-counter supplements marketed for hair, skin, and nail health contain biotin at doses far exceeding the recommended amount—sometimes up to 10 milligrams (mg), which is more than 300 times the daily requirement 2345.
Biotin Deficiency and Special Cases
True biotin deficiency is rare and usually occurs only in specific situations, such as prolonged raw egg consumption, certain medical treatments, or rare genetic disorders. Some pregnant women may experience suboptimal biotin levels, but for the general population, deficiency is uncommon . High-dose biotin supplementation may be considered in rare conditions like brittle nail syndrome or uncombable hair syndrome, but such use is not generally recommended for the broader population .
Risks of Excessive Biotin Intake
While biotin is water-soluble and excess amounts are typically excreted, taking high doses of biotin supplements can interfere with laboratory tests, especially those that use biotin-streptavidin binding in immunoassays. This interference can lead to falsely high or low results in hormone and other diagnostic tests, potentially causing misdiagnosis and unnecessary medical procedures 1245. Most people not taking high-dose supplements have low blood biotin levels, but those using large doses can reach concentrations that affect test accuracy 15.
Conclusion
For healthy adults, the recommended daily intake of biotin is 30 µg, which is easily met through a normal diet. Supplementation is generally unnecessary except in rare deficiency cases. High-dose biotin supplements, often marketed for cosmetic benefits, are not supported by strong scientific evidence and can pose risks by interfering with medical tests. It is important to use biotin supplements cautiously and inform healthcare providers about their use, especially before laboratory testing.
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