Can you take hair vitamins during pregnancy? The best-known vitamin for hair, nails, and skin is biotin. The good news is that you can take biotin while pregnant. It is safe. In fact, it’s probably already in your prenatal vitamin.
How much biotin can a pregnant woman take?
The recommended amount of biotin, or vitamin B7, is at least 30 mcg during pregnancy and 35 mcg while you’re breastfeeding (1).
Can too much biotin cause a miscarriage?
And can biotin cause birth defects?
Fortunately, biotin is water-soluble and the body cannot store large amounts of it. Still, there are concerns that consuming excess quantities could lead to miscarriages or birth defects. (2)
On the other hand, not getting enough biotin may cause the baby to have a cleft palate or other health problems (3).
What are the side effects of taking biotin during pregnancy?
One side effect of taking too much biotin is that it causes laboratory tests to give false results. This includes pregnancy tests and tests used to measure hormone levels.
Also, if you supplement with biotin beyond your normal diet and prenatal vitamin, it could interfere with certain medications like anticonvulsants (2).
Sometimes, consuming excess amounts of biotin will cause a person to have acne or an allergic reaction.
Before you take a biotin supplement, please discuss it with your OB/GYN or doctor.
What are the symptoms of biotin deficiency?
If you’re not getting enough biotin, it affects both you and your baby. It can cause a baby to have a low birth weight and small size and may cause preterm delivery (2).
The signs of biotin deficiency include thinning hair, rash, brittle nails, depression, lethargy, hallucinations, and tingling arms and legs. But keep in mind that biotin deficiency is rare, although slightly more common in pregnant women and nursing mothers.
If you’re concerned that you’re not getting enough biotin, get medical advice.
What does biotin do?
The reason you need biotin in the first place is that it metabolizes food into energy. Not only does it help your baby develop in the womb but it also keeps your hair, nails, and skin healthy.
Besides supplements, where else can you get biotin?
It’s not just prenatal vitamins and supplements that contain biotin. You can also get it from eating egg yolk, nuts, soybeans, whole grains, oats, liver, bananas, mushrooms, avocado, and cauliflower.
The rest of this article will show examples of where you can get biotin during pregnancy.
| Sources of biotin for pregnancy | Highlights |
|---|---|
| Rainbow Light Prenatal One Multivitamin |
|
| One A Day Women's Prenatal 1 Multivitamin |
|
| Pink Stork Premium Prenatal |
|
| Justin's Classic Almond Butter |
|
| Judee’s Whole Egg Powder |
|
| Wholly Guacamole, Classic Guacamole Minis |
|
| Happy Belly Old Fashioned Oats |
|
Rainbow Light Prenatal One Multivitamin
With 35 mcg, this prenatal vitamin has more than the minimum recommended amount of biotin. It actually meets the requirements for when you’re breastfeeding. That’s good news since biotin levels tend to drop later in pregnancy and this multivitamin will help you keep them up (1).
Still, it’s smart to discuss your prenatal vitamin with your OB/GYN to make sure you get the best fit for your needs. There are many other essential nutrients you and your baby need during pregnancy.
For example, these tablets have been clinically tested to see how well the body absorbs the nutrients in them. Specifically, they checked folate, vitamins D, B2, and B5, as well as iron and zinc to make sure they are appropriately bioavailable. Plus, the prenatal pills have probiotics to make them easier to digest.
Why does that matter? If you’re dealing with morning sickness, you might be vomiting your vitamins before they are fully digested. The easier they are to absorb, the better chance your body has of getting something good from them before they’re gone.
Unlike some multivitamins, they don’t have a strange taste or smell even though they are unsweetened and unflavored. Many expectant moms were happy that the pills were easy to take and didn’t make them feel sick even on an empty stomach.
Pros:
- Has 35 mcg of biotin, more than the minimum required during pregnancy
- Probiotics ease absorption of the nutrients
- Unsweetened, unflavored, and easy to swallow
Cons:
- Double check with your OB/GYN to make sure this prenatal vitamin meets your needs
One A Day Women’s Prenatal 1 Multivitamin
Here’s another prenatal vitamin with 35 mcg of biotin plus other crucial nutrients like iron, vitamin D, calcium, and omega-3. What’s more, it’s certified gluten-free and contains no artificial sweetener or corn syrup.
The gel-coated surface goes down easily. Plus, you only have to take one per day. However, the pills are kind of big, and since they contain fish oil, they can’t be cut in half.
Pros:
- Provides 35 mcg of biotin, essential vitamins, and omega-3 from fish oil
- Certified gluten-free
- No artificial sweeteners or corn syrup
- Gel coating is easy to swallow
Cons:
- Bigger than some prenatal pills and can’t be cut in half
Pink Stork Premium Prenatal
Sometimes vitamins taste disgusting. But these average-sized capsules taste like oranges. You’ll need 2 of them per day to get 35 mcg of biotin and all the other necessary nutrients during pregnancy.
We loved the fact that they have a special organic blend of whole foods and probiotics. It relieves nausea and improves digestion. That’s not surprising since the brand’s founder and CEO is a woman and so are most of the employees. They understand firsthand what works.
Furthermore, the vitamins are third-party tested for purity and quality. They are manufactured without GMOs, dairy, soy, and gluten.
Pros:
- 2 capsules daily offer 35 mcg of biotin and other necessary nutrients
- Relieve nausea and improve digestion with an organic blend of whole foods and probiotics
- From a woman-owned brand
- Third-party tested for quality and purity
- Made without gluten, soy, dairy, and GMOs
Cons:
- Mild orange flavor may not appeal to everyone
Justin’s Classic Almond Butter
Some women develop a biotin deficiency. They may take a biotin supplement or the doctor may encourage them to get more biotin from food.
Take almond butter, for example. A one-quarter cup provides nearly 50% of the recommended daily value of biotin.
You could eat a quarter cup of raw almonds instead, but almond butter is tastier. It’s made from dry roasted almonds and sustainable palm fruit oil with no sweetener, preservatives, salt, or additives of any kind.
Spread the almond butter on apple slices, toast, or snack crackers. Blend it in a smoothie. There are all sorts of ways to enjoy it.
This brand is gluten-free. They produce the almond butter in a peanut-free facility.
Pros:
- Dry roasted almonds and sustainable palm fruit oil make for a creamy spread
- No additives whatsoever
- Gluten-free and manufactured in a peanut-free facility
Cons:
- A quarter-cup of almond butter might seem like a lot, so supplement it with other biotin-rich foods like the ones below
Judee’s Whole Egg Powder
Besides almonds, you can also get biotin from eating sweet potatoes, mushrooms, avocados, seeds, nuts, legumes, liver, and egg yolks.
But do you know what the problem is with eggs? They go bad too fast. How many times have you had to throw out a partial carton of eggs? The solution is to switch to whole egg powder. It stays fresh for 6 months if you put the bag in the refrigerator after opening it. (Otherwise, you can leave it on the pantry shelf for 60 days after opening).
If you’ve never used dried egg powder, it’s simple. Two tablespoons of powder with two and a half tablespoons of water are the same as one fresh egg. Mix it and make scrambled eggs or an omelet. Use it in baking.
It tastes the same as a regular egg, plus it has the same nutritional information. Two tablespoons offer 80 calories and about 10 mcg of biotin.
The egg powder comes in a resealable bag. It’s produced in the USA in a gluten-free facility. And if you’re concerned about how the chickens that produce the eggs are treated, so were we. We found out the manufacturer uses eggs from UEP-certified farmers. That’s the United Egg Producers Certified Animal Welfare Program.
Pros:
- 2 tablespoons of powder plus 2 and a half tablespoons of water equals one egg
- Provides 10 mcg of biotin
- Whole egg powder stays fresh for 60 days on the shelf or 6 months in the refrigerator after opening
- Can be used for cooking and baking the same as regular eggs
- Eggs come from UEP-certified farmers
- Powder is produced in a gluten-free facility
Cons:
- Doesn’t work for fried eggs
Wholly Guacamole, Classic Guacamole Minis
Although avocados don’t have as much biotin as eggs, we’ll take any excuse to eat more guacamole. One medium avocado provides about 1.85 mcg of biotin. And this guacamole is produced from tasty, fresh Hass avocados.
It’s divided into 4 mini cups with just enough guacamole for a snack. It’s made with jalapeno peppers, onion, garlic, salt, and distilled vinegar. (My mouth is watering just thinking about it.) Each serving is 120 calories.
If you need a recipe idea, try making a miniature 7-layer dip. Put a couple of tablespoons of black beans in a bowl. Cover them with a layer of natural Greek yogurt (instead of sour cream). Scoop out the guacamole and layer that next. Top with salsa or chopped tomatoes, green peppers, black olives, and grated cheese.
Pros:
- A medium avocado provides about 1.85 mcg of biotin
- Guacamole is packaged in snack cups
- No artificial ingredients
Cons:
- It’s tempting to eat more than one snack cup at a time
Happy Belly Old Fashioned Oats
Did you know that a single cup of cooked oats provides 31 mcg of biotin? That meets the minimum recommended daily amount during pregnancy! Moreover, oats are naturally low in saturated fat and contain no cholesterol.
They provide the right kind of fiber to keep you regular. Plus, they contribute to a healthy heart.
Use the oats to prepare oatmeal or bake with them. The whole rolled oats have a pleasant texture that goes soft when cooked but don’t get mushy.
Pros:
- 1 cup of cooked oats offers about 31 mcg of biotin
- No cholesterol and packed with fiber for healthy digestion
- Perfect for oatmeal and baking
Cons:
- Don’t overdo it with the oatmeal because too much can cause bloating and gas
Conclusion
We hope we answer your questions about taking biotin while pregnant. In summary, your diet plus a prenatal vitamin probably provides all the biotin you need. But it’s smart to talk to your doctor if you have concerns about biotin deficiency or whether you’re taking too much.
We wish you a healthy, happy pregnancy!
Sources:
1. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/ Biotin Fact Sheet for Health Professionals by the National Institutes of Health
2. https://www.pregnancyfoodchecker.com/biotin-when-pregnant-safe/ Can You Take Biotin (Vitamin B7) When Pregnant? Is It Safe? by Samantha Broghammer, RD
3. https://americanpregnancy.org/healthy-pregnancy/pregnancy-health-wellness/vitamin-b-pregnancy/ Roles of Vitamin B in Pregnancy