Nutritionist's 10 Best Biotin Supplements of 2021

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Biotin is a B vitamin and is an essential nutrient, which means that people must get it from food (or supplements). Dietary sources of biotin include eggs, fish, meat, nuts, seeds, and some vegetables. Biotin, essential for energy metabolism, plays an important role in many enzymatic reactions in the body. Biotin is probably best known for its effects on hair, skin, and nails due to the symptoms associated with a deficiency (brittle nails, rashes, and thinning hair).

Research to support the use of supplemental biotin for optimal hair, skin, and nail health is limited . It appears that taking supplemental biotin can only benefit those diagnosed with a biotin deficiency . Although biotin appears to be well tolerated and non-toxic even in high doses, it can still have unwanted effects. That is, at very high doses, it can cause clinically significant falsely high or falsely low laboratory test results. This can lead to a misdiagnosis.

It is always important to check with your doctor before taking any supplement. Biotin supplements come in a variety of forms, including capsules and gummies. Some supplements include biotin as part of the B complex or mixed with a multivitamin , while biotin-only supplements are also an option.

Here are the best biotin supplements:

Final verdict

When it comes to supplements, less is better, unless directed by your doctor. For this reason, two of our top picks are Solgar's 300mcg biotin (see on Amazon ) or the raw B-complex vitamin code (see on Amazon ).

What to Look for in Biotin Supplements

Dose:

Although biotin is water soluble and does not stay in the body for long, large doses can cause stomach pain, skin rashes, and kidney problems. Large amounts of biotin may be appropriate for people diagnosed with a deficiency; however, if you want to take biotin to maintain your overall health, it is always advisable to tell your doctor what you are taking and to watch for side effects.

Third Party Certification and Testing:

It's important to do your research, not just blindly pick a product off the shelf. Choose companies that independently test their products to ensure their quality and effectiveness. For allergy sufferers, make sure your specific allergen is not on the label. It's also wise to look for a product labeled "Non-GMO" or "USDA Organic" for optimal ingredient integrity.

Supplemental / Supplemental Nutrients:

Biotin supplements may contain additional ingredients, including additional nutrients like other B vitamins or herbs, which are believed to promote healthy hair, skin, and nails. Always check the ingredient list to make sure all ingredients are safe for your individual needs.

The shape:

Supplements come in many different forms, including liquids, capsules, and gummies. Chewable supplements are a good option for those who do not like to swallow pills. When buying a gummy supplement, pay attention to the grams of sugar per serving; Ideally, it should be less than four grams per serving and be free of harmful ingredients like food coloring and high fructose corn syrup.

Biotin supplements are available in liquid form. This is another option that is easy to swallow and generally does not contain sugar. For consumers who are used to swallowing supplements, you will find a wide variety of options available in softgel or tablet form.

Price:

Biotin supplements don't have to cost an arm and a leg to be effective. Buyers can find quality products that won't break the bank. Pay attention to the number of servings in the jar, as well as the dosage when comparing products. The forms of supplements (tablets, capsules, liquid) and additional ingredients will affect the price of the products.

Frequently asked questions

  • There are eight B vitamins and biotin is one of them (vitamin B-7). In general, the B vitamins work best when taken together, as seen in B-complex or multivitamin supplements. For consumers looking to keep their supplements to a minimum, it would be wise to choose a B-complex or multivitamin that contains approximately 30 micrograms of biotin per serving. In addition to minimizing the burden of taking supplements, choosing a complex product can minimize costs.

  • Biotin can interact with some medications, and some medications can negatively affect biotin levels. It has been reported that in individuals undergoing long-term anticonvulsant therapy, the concentration of biotin in the blood decreases. Check with your doctor to see if supplements are right for you if you are taking these medications.

    A very high intake of biotin can interfere with tests that measure levels of hormones (such as thyroid hormone) and vitamin D, giving falsely normal or abnormal results.

  • Some foods do not cause allergies, while others do not. Always check the ingredients and the labels.

    Finding a supplement that meets your allergic needs can be difficult. Fortunately, gluten-free foods are more common than ever, however due to other dietary restrictions such as wheat, soy, eggs, yeast, nuts, shoppers will have to take a closer look at the bottle. Brands like Pure Encapsulations, Klaire Labs, Megafoods, Innate Response, and Garden of Life thoroughly test their products for allergens.

What the experts say

'Many people know biotin for its reputation for promoting healthy hair and strong nails. However, the fact is that there is very little evidence in serious research that biotin supplementation for hair and nails is actually effective. While small doses of biotin can be safe and anecdotally effective, large amounts can be harmful. The best way to have healthy hair and nails is to focus on healthy, colorful and balanced nutrition. " —Kristin Kirkpatrick, MS, RDN

Why trust Get Drug Information?

As a registered dietitian, Sydney Green takes supplement recommendations seriously. Each product has been researched and tested with third-party clinical trials, product reviews, and testing sites. These are products that she would not only boldly recommend to her customers, but she would accept herself if necessary.

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