Biotin: how much to take
Biotin helps turn food into energy. It is often sold for hair and nails, usually at doses far above needs.
Calculator Official intake Study doses Best form Safety Sources
Official daily intake
EFSA (European Food Safety Authority)
AI (adequate intake)
| Men | 40 µg |
|---|---|
| Women | 40 µg |
| Pregnancy | 40 µg |
| Breastfeeding | 45 µg |
Safe upper limit: not set
No safe limit set (not enough data).
NIH / NASEM (United States)
AI (adequate intake)
| Men | 30 µg |
|---|---|
| Women | 30 µg |
| Pregnancy | 30 µg |
| Breastfeeding | 35 µg |
Safe upper limit: not set
No safe limit set.
Source: National Academies (NASEM) 2019
Doses used in studies
These are doses tested in research, not personal advice. Some exceed the upper limit because they were short courses or given under medical care.
There is little good evidence for high-dose biotin in people without a deficiency.
Best form and why
No best form
Why: D-biotin is the only form sold, and free biotin is fully absorbed. Most people get enough from food. High doses can cause falsely high or low lab test results, so tell your doctor before blood tests.
Food sources
Eggs, liver, nuts, seeds, salmon.
Interactions
Important: high-dose biotin can make some blood tests wrong (thyroid tests, troponin for heart attacks). Tell the lab or stop it a few days before tests, as your doctor advises.
Safety
No safe limit is set.
Pregnant, breastfeeding, on medication, or managing a health condition? Check with a doctor or pharmacist before starting a supplement.
Sources
- Official reference EFSA (2017). Dietary Reference Values for nutrients: Summary report. EFSA Supporting Publications
- Official reference EFSA (2025). Overview on Tolerable Upper Intake Levels as derived by the SCF and the EFSA NDA Panel (version 11, August 2025). EFSA
- Official reference National Academies (NASEM) (2019). Dietary Reference Intakes: RDA, AI and UL tables (via NIH ODS Nutrient Recommendations). Food and Nutrition Board
- Official reference NIH Office of Dietary Supplements (2026). Biotin: fact sheet for health professionals (checked November 2026). NIH ODS
Values checked: November 12, 2026.
Fact sheets on other sites
Independent summaries to read alongside this page. PillMath is not affiliated with these sites.