Adults and teenagers 30 to 100 micrograms (mcg) per day. Children 7 to 10 years of age 30 mcg per day. Children 4 to 6 years of age 25 mcg per day. Children birth to 3 years of age 10 to 20 mcg per day.
The recommended amount of biotin you need each day is up for debate and is thought to depend on your age. Newborn babies need just 5 micrograms (mcg) daily, while adults should be getting at least 30 mcg, and breastfeeding women should shoot for 35 mcg or more.
If you don’t think you’re getting enough biotin from your diet, or if you’re just looking to up your dosage, supplements may be an option.
Biotin supplements are available over the counter in capsule or tablet form. You can find a great selection of biotin supplements.
Most people can take biotin supplements without any negative effects, but minor side effects are possible. These include:
nausea
cramping
diarrhea