THE BEST TIME TO TAKE BIOTIN FOR HEALTHIER SKIN, NAILS, AND METABOLISM

Medically reviewed by Melissa Nieves, LND

Key Takeaways

• Biotin is needed for metabolism and healthy hair, skin, and nails. Excess biotin is eliminated from the body, so it needs to be replenished daily.
• Biotin is present in many foods, so a varied diet is enough for most people to get enough biotin daily. Deficiency is rare.
• If you are taking biotin supplements, be sure to take them consistently. The time of day or taking it with food does not affect biotin absorption, but it may be a consideration for other nutrients in combination supplements.

Biotin, also known as vitamin B7, helps support metabolism (converting food into energy) and the growth of healthy hair, skin, and nails. It is a water-soluble vitamin that the body does not store, so it must be ingested daily to maintain appropriate levels, but the time of day does not matter.

When Should You Take Biotin?

Biotin can be taken at any time of day, as no studies have suggested that any particular time is more effective. Instead of focusing on the time of day to take biotin, it's more important to focus on consistently taking it daily.

Because it's a water-soluble vitamin, your body doesn't hold on to extra biotin; it uses what it needs and flushes the rest through the urine.

Should You Take Biotin With Food?

Biotin supplements can be taken with or without food. The body readily absorbs it in the digestive tract.

Some supplements combine biotin with other vitamins or proteins like collagen or keratin (to support hair, nails, and skin). Depending on the composition, the manufacturer may recommend taking these supplements with food to better absorb the other constituents. Check the supplement label to see what the instructions suggest.

What Foods Are Naturally Rich in Biotin?

Supplements aren’t the only way to get biotin. You can also improve your biotin levels through your diet, as many foods naturally contain biotin. These foods include:

• Eggs (cooked)
• Nuts and seeds (almonds, walnuts, and sunflower seeds)
• Legumes (peanuts, soybeans, and lentils)
• Organ meats (liver)
• Whole grains (oats and barley)
• Bananas
• Sweet potatoes
• Mushrooms
• Cauliflower

Eating a balanced diet with these foods may help you maintain healthy biotin levels without needing supplements.

How Much Biotin Do You Need?

The recommended daily adequate biotin intake for most adults is 30 micrograms (mcg). Most people get adequate intake through food, and deficiency is rare. It may be included in multivitamin formulas.

Over-the-counter (OTC) supplements for hair or nail growth may contain high doses of biotin, such as 5,000 to 10,000 mcg. High doses of biotin haven’t been shown to cause harm in healthy people, and there aren’t usually any noticeable side effects if you take too much. Any extra biotin not used by the body is removed through the urine.

If you’re unsure how much to take, talk to a healthcare provider, especially if you’re pregnant, lactating, or have a medical condition. Some conditions that may require someone to have specific biotin replacement, such as during pregnancy (it is included in many prenatal supplements) or with chronic alcohol use.

Tips for Taking Biotin

When taking biotin supplements:

• Be consistent: Try to take it at the same time each day so you develop a routine.
• Check your other supplements: Biotin is often included in multivitamins or hair/skin/nails formulas, so ensure you’re not doubling up.
• Let your healthcare provider know, especially before blood tests: High doses of biotin can interfere with blood tests for thyroid function and heart conditions (including heart failure and heart attack). Falsely low values in these tests can result in a missed diagnosis, which could have severe health consequences.

When to Talk to a Healthcare Provider

Most people don’t need biotin supplements without a rare biotin deficiency. This is seen in people with an inherited disorder, who must have biotin supplements from birth.

Deficiency symptoms may include thinning hair, skin rashes, or brittle nails. There can also be severe neurological changes, such as confusion or lethargy. 

If you think you might have a deficiency or are considering high-dose biotin supplements, talk to a healthcare provider. They can help you figure out the correct dose for you.

Always inform a healthcare provider you are taking high-dose biotin supplements, as they can interfere with blood tests, leading to misdiagnosis and failure to treat severe health conditions.

Read the original article on Verywell Health

2025-09-02T17:48:27Z