Biotin, also known as vitamin B7, is a crucial nutrient that helps the body convert food into energy. It is found in small amounts in many foods such as eggs, nuts, and avocados, but it is also available in supplement form.

While biotin supplements are generally considered safe, excessive intake can lead to serious health consequences. In particular, research shows that biotin overload can negatively affect heart health.

The dangers of biotin overload

Although biotin is important for overall health, taking too much of it can lead to negative consequences. In particular, excessive intake can cause misleading results on certain lab tests, which can lead to the misdiagnosis of certain health conditions.

For example, high biotin levels can interfere with results from tests that measure thyroid function, leading to an inaccurate diagnosis of hypothyroidism. As a result, some people may be taking biotin supplements without realizing the harm they are causing.

In addition to the risk of misdiagnosis, biotin overload can lead to other dangerous health consequences. High doses of biotin have been linked to skin rashes, acne, and gastrointestinal problems such as nausea, cramping, and diarrhea.

Some people have also reported respiratory problems and allergic reactions to biotin supplements. However, the most concerning risk of biotin overload is its impact on heart health.

The link between biotin and heart health

Research shows that excessive intake of biotin can negatively affect heart health. Biotin can interfere with certain enzymes that are important for heart function, leading to an increased risk of heart disease.

In particular, biotin can inhibit the activity of acetyl-CoA carboxylase (ACC), an enzyme involved in fatty acid synthesis. When ACC is blocked, the body is unable to produce sufficient amounts of energy for the heart, leading to impaired cardiac function.

In addition to its impact on ACC, biotin can also interfere with the metabolism of cholesterol. Biotin plays a role in breaking down cholesterol, but excess biotin can lead to the accumulation of cholesterol in the bloodstream.

High levels of cholesterol are a major risk factor for heart disease, and can lead to the development of atherosclerosis, a condition where fatty deposits build up in the arteries and restrict blood flow.

The recommended daily intake of biotin

Given the risks associated with biotin overload, it is important to ensure that you are getting the right amount of the nutrient.

The recommended daily intake of biotin varies depending on age and gender, but generally ranges from 30 to 100 micrograms per day for adults. Pregnant and breastfeeding women require higher amounts of biotin to support the growth and development of the fetus or infant, with daily recommended intake of up to 35 micrograms during pregnancy and 60 micrograms while breastfeeding.

It is important to note that these recommendations are for biotin intake from food and supplements combined.

However, it is also important to note that many people may already be getting enough biotin from their diet alone. Biotin is found in a variety of foods, including meat, poultry, fish, eggs, dairy products, and some vegetables and fruits.

Unless you have a specific health condition that requires biotin supplementation, it is generally not necessary to take biotin supplements.

How to avoid biotin overload

If you do decide to take biotin supplements, it is important to do so under the guidance of a healthcare provider. This is especially true if you are taking other medications or have any underlying health conditions.

Your healthcare provider can help determine the appropriate dosage of biotin based on your individual needs.

In addition to working with a healthcare provider, it is also important to read supplement labels carefully and avoid taking more than the recommended dose.

Most biotin supplements contain between 5,000 and 10,000 micrograms per dose, which is significantly higher than the recommended daily intake. Taking more than the recommended dose can lead to biotin overload and its associated health risks.

The bottom line

While biotin is an important nutrient for overall health, excessive intake can lead to serious health consequences, particularly for heart health.

Biotin overload can interfere with certain enzymes that are crucial for cardiac function, leading to an increased risk of heart disease. It is important to ensure that you are getting the right amount of biotin, and to be cautious when taking biotin supplements. If you have any concerns about your biotin intake, speak with a healthcare provider for guidance.