Have you heard about a certain vitamin that can help improve your hair, skin, and nails? That certain vitamin is known as Biotin and is an incredibly useful one! People consume biotin supplements to ensure healthy and glowing skin and hair. It also has several other benefits! And the best? They are affordable and easily available as well, alpinia galanga.

Wish to know more about it? Then read on as we discuss the biotin benefits, their optimum dosage, possible side effects, and much more. So let’s get started!

Benefits Of Biotin Supplements

●     Fetal Development

Biotin deficiency in pregnant women is uncommon, although it can happen. Take a prenatal vitamin with folic acid and Biotin during pregnancy to enhance your baby’s health. On the other hand, high doses of Biotin can be harmful to the baby, so extra biotin supplementation isn’t advised.

●     Improves Hair Growth

One of the major reasons people consume biotin supplements is that it improves hair growth. It helps to keep your hair stronger, shinier, and smoother. While the results take some time to show, we guarantee it is worth the wait!

●     Helps To Reduce Diabetes

Certain studies have concluded that taking biotin supplements can help people recover from type 2 diabetes. However, more research is required to prove these claims further.

●     Makes Your Skin Glow

If you feel that your skin is becoming dull, you can consume biotin supplements. These help our oil glands to function better, thus encouraging the production of fatty acids. These, in turn, make our skin healthy and glowing.

●     Regulates Metabolism

Biotins can aid in the improvement and regulation of your body’s metabolism. Biotin transforms carbs into energy, therefore, adding it to your diet can help you boost this natural process.

Biotin Deficiency Symptoms

You need to make sure you get enough Biotin now that you know how vital it is for your body and health. It would also be beneficial to keep an eye out for any signs of biotin deficiency. If you have inflammatory bowel illness or anything else that prevents your intestinal bacteria from making Biotin, you may develop a deficit.

Here are several signs that you may be suffering from a biotin deficiency:

  • Hair thinning
  • Brittle nails
  • Dry skin
  • Conjunctivitis
  • Extreme exhaustion
  • Red scaly rashes around the mouth, nose, and eyes
  • Leg and arm tingling and numbness

Optimum Dosage Of Biotin Supplements

Biotine insufficiency is extremely unusual. Hence there is no recommended daily requirement for it. Now, depending on the conditions, the requirement may change slightly. For example, if you’re pregnant or breastfeeding, you’ll need more Biotin daily. As a result, it’s best to talk to your doctor about the right biotin dosage.

There are, nevertheless, certain commonly accepted vitamin dosage guidelines. For example, 10-20 mcg of Biotin is recommended for infants aged 0 to 3 years. Children should receive 25mcg between the ages of 4 and 6 years and 30mcg between 7 and 10 years. Anyone over ten needs to take 30-100 mcg of Biotin every day.

Possible Side Effects Of Biotin Supplements

Biotin supplements are generally thought to be quite safe. If you exceed the dose limit, however, there will be consequences. Kidney problems, insulin release problems, digestive disorders, and skin rashes are all negative effects of taking too much Biotin. Overdosing on Biotin has also been linked to the development of Graves disease in some studies.

So, before you start taking the supplements, go to your doctor to be sure you don’t have any of these Biotin side effects. They can assist you in determining your daily requirements and prescribing the appropriate dosage.

Biotin Food Sources

Now biotin supplements are the best sources of this vitamin. However, here are some biotin-rich food sources you can include in your diet –

  • White mushrooms
  • Oats
  • Tomato 
  • Apple
  • Milk
  • Cooked egg yolks
  • Cheese
  • Spinach
  • Carrot

How Long Does It Take To See Results?

To achieve the optimum results, you must be constant with your biotin supplement intake. You probably won’t notice any difference at first. However, studies show that after 90 days, you will see some slight differences. Your hair will shine a little brighter and grow a little faster. So keep taking your biotin vitamins, and the benefits will continue to show!

For general biotin deficiency, too, you have to be consistent with your consumption. You will start to notice healthier skin, nails, and hair. You will also feel more energetic than usual. The best way to understand whether your biotin supplement is working is to consult your doctor. They will be able to tell you how much your biotin deficiency has reduced with time.


And that is all you need to know before you start consuming biotin supplements! These supplements are very useful for your hair, skin, nails, or your general health. So what are you waiting for? Visit your nearest supplement store and get your hands on reliable biotin supplements today. All the best!