How Much Biotin to Take for Hair Growth?

Hair loss is a common problem that affects people, it can be caused by age, stress or heredity. Fortunately, there are several effective methods to combat this problem such as biotin intake.

In this article, we will discuss the benefits of biotin intake, the recommended dosage and how to take more of it. Do not worry about hair loss because Lordhair provides premium men’s toupees and women’s wigs that help you regain your hair instantly.

Let’s Discuss Biotin!

Biotin is a vital ingredient that helps the body metabolize fats, carbs and proteins. It is essential for maintaining healthy skin and hair. Biotin produces keratin, a protein that builds the structure of the hair. A healthy scalp is necessary for proper hair growth, biotin helps to maintain the scalp which leads to stronger and longer hair.

How Much Biotin Can You Take?

The amount of biotin you can take depends on factors like age, health and intended goals. Biotin has no official recommendation. Some recommendations have been suggested by some experts.

For General health. The normal suggested dosage for maintaining health is 30 to 100 micrograms (mcg) per day.

For hair loss and growth. Higher doses of biotin are often described to fight hair loss and encourage hair growth,  the dosage might vary from 500 mcg to 10,000 mcg.

It is important to understand that biotin is water-soluble, this means that excess levels of biotin are normally passed out as urine. This means taking greater doses of biotin will mean no harm. However, before you increase your intake, you should contact a Healthcare practitioner, especially if you have any underlying health condition.

Factors that Influence Biotin Intake

There are some key factors that affect how well your body takes in biotin.

Digestive health. If you have a healthy digestive system, your body will absorb biotin easily. It can be a challenge if there is a problem with the digestive system such as digestive diseases or gastrointestinal illness.

Smoking and Alcohol. Excessive alcohol can affect biotin absorption, tobacco has been associated to reduce biotin levels. Quitting smoking can help the body take in biotin well.

How to take Biotin for Hair Growth

A healthy diet is the best way to get biotin but some prefer to take biotin supplements to ensure that they get enough of it, biotin supplements are widely available in different formats such as capsules, pills and gummies.

Purchase from a Pharmacy

Although biotin supplements are widely available, you should get one that complies with your doctor’s recommendations. You do not have to be overly concerned if you have specific dietary requirements because many manufacturers cater to vegetarian and vegan diets and offer a wide variety of organic options. If you are supplementing with biotin to help certain areas of your body, keep an eye on them to see if there are any improvements. This could manifest as thicker, glossier hair, or stronger nails As long as you continue to take the biotin, you should see improvements.

Foods Rich in Biotin


Legumes are rich in minerals, fiber, and protein. Peas, beans, and lentils are a few examples. Two of the highest biotin-containing foods in this group are peanuts and soybeans. Legumes are usually cooked, then added to baked dishes or stir-fries, or they can be the foundation of salads, entrées, and curries.


In addition to antioxidants, mushrooms also contain minerals including magnesium and selenium. Fresh button mushrooms also provide 5.6 mcg of biotin per cup. Try including mushrooms in salads, stir-fries, sandwiches, and substantial winter soups.

Sweet potatoes

Sweet potatoes are rich in antioxidants called carotenoid pigments, vitamins, minerals, and fiber. They are among the greatest vegetable suppliers of biotin. Sweet potatoes can be roasted or cooked on the stovetop until they are soft. They can be made into fries or mashed potatoes by peeling, boiling, and mashing them.

Egg Yolk

Eggs are a great source of protein, iron, phosphorus, and B vitamins. There is a lot of biotin in the yolk. Eggs should always be fully boiled to reduce the danger of salmonella contamination and to improve absorption of biotin. Egg whites include a protein known as avidin, which can obstruct the absorption of the vitamin biotin if eaten raw.


Salmon and other fatty fish are rich sources of omega-3 fatty acids, which are well known for their capacity to reduce inflammation in the body. Furthermore, 3 ounces of cooked salmon provides 5 milligrams of biotin, making it an excellent source of the vitamin. Because it contains healthy lipids, salmon is an excellent diet for maintaining healthy skin and hair.


Seeds are often called “superfoods.” Hemp seeds, for example, are rich in minerals such as calcium, magnesium, phosphorus, iron, zinc, and copper and also contain a large quantity of fiber. They also contain a significant amount of biotin.


Almonds contain 1.5 mcg of biotin per quarter cup, making them a potent source. Almonds also include monounsaturated and omega-3 fatty acids, which improve heart health and reduce inflammation. They also include vitamin E, which is another essential component for skin and hair health. To boost your daily dose of biotin, try eating almonds with oatmeal.

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Bottom Line

Increasing your biotin intake can help your hair grow but you need to understand that it is not a quick fix for your hair and you need to be patient with the hair growth  journey. While you patiently hope to see results, restore your hair instantly with Lordhair premium men’s toupees and women’s wigs!