Pregnancy is a time of incredible transformation, not just emotionally and physically, but biochemically too. As your body works overtime to support the growth of a new life, your nutritional needs shift. One nutrient that often flies under the radar but plays a vital role is biotin, also known as vitamin B7 or vitamin H.
What Is Biotin?
Biotin is a water-soluble B-complex vitamin that helps your body convert food into energy. It’s essential for:
- Cell growth and DNA replication
- Metabolism of fats, carbohydrates, and proteins
- Maintaining healthy skin, hair, and nails
While it’s often marketed as a beauty booster, biotin’s role in pregnancy goes far beyond aesthetics.
Why Is Biotin Important During Pregnancy?
During pregnancy, your body’s demand for biotin increases. Here’s why:
- Supports foetal development: Biotin is crucial for embryonic growth and the formation of enzymes that regulate metabolism.
- Helps prevent deficiency: Studies show that up to 50% of pregnant women may experience mild biotin deficiency, especially in the later stages.
- Boosts maternal energy: It helps convert nutrients into energy, which is vital when your body is working overtime.
- Maintains skin and nerve health: Biotin supports the nervous system and helps prevent skin issues like rashes or dryness.
Where Can You Get Biotin?
Biotin is found in a variety of foods:
- Eggs (especially the yolk)
- Nuts and seeds
- Whole grains
- Dairy products
- Meat and fish
- Leafy greens
Most prenatal vitamins also contain biotin, but always check the label to ensure you're getting the recommended amount.
Signs of Biotin Deficiency
Biotin deficiency during pregnancy can be subtle but may include:
- Thinning hair or hair loss
- Brittle nails
- Skin rashes (especially around the eyes, nose, and mouth)
- Fatigue or mood changes
- Impaired foetal development (in severe cases)
If you notice these symptoms, speak with your doctor about testing and supplementation. These symptoms can be subtle, so it’s important to ensure your prenatal supplement includes biotin, without exceeding recommended levels.
Is Biotin Safe During Pregnancy?
Yes, biotin is safe during pregnancy when taken in appropriate amounts and is a valuable part of a well-rounded prenatal routine. As a B-complex vitamin (also known as vitamin B7), biotin plays a key role in energy metabolism, cell growth, and maintaining healthy skin, hair, and nails. During pregnancy, your body’s demand for biotin increases, and mild deficiency is surprisingly common.
In fact, many high-quality prenatal supplements already include biotin to help meet this increased need. You can explore a curated selection of trusted prenatal vitamins and supplements on Supplement Hub’s Prenatal Collection page.
Want to Learn More?
For a deeper dive into prenatal supplementation across each stage of pregnancy, check our Trimester-by-Trimester Guide to Supplements and Fertility. It’s a fantastic resource for understanding how your nutritional needs evolve and how to support both your body and your baby with targeted nutrients.
How to Take Biotin When Pregnant
Biotin is a water-soluble nutrient that plays a vital role in energy metabolism, cell growth, and the health of skin, hair, and nails. During pregnancy, biotin becomes even more important due to increased metabolic demands and the rapid development of the foetus. Here's how to take it safely and effectively:
When to Start Taking Biotin During Pregnancy
- Early Pregnancy: Biotin deficiency can begin as early as the first trimester due to increased biotin breakdown in the body. Starting biotin supplementation early, ideally alongside your prenatal vitamins, is beneficial for both maternal health and foetal development.
- Throughout Pregnancy: Since biotin is not stored in the body and is flushed out through urine, consistent daily intake is recommended from early pregnancy through postpartum, especially if breastfeeding.
Best Time of Day & How to Take It
- With Meals: Biotin is best absorbed when taken with food. Taking it with a meal, especially one containing healthy fats, can enhance absorption since biotin is water-soluble.
- Morning Routine: Many prenatal vitamins (which often include biotin) are taken in the morning. This helps establish a consistent habit and may reduce the chance of forgetting your dose.
- Avoid Taking on an Empty Stomach: While not harmful, taking biotin alone may lead to mild stomach discomfort in some individuals.
Forms of Biotin Available
Biotin comes in several forms, and choosing the right one depends on your preferences and needs:
| Form | Description |
| Capsules/Tablets | Most common; often included in prenatal multivitamins. Easy to dose. |
| Gummies | Popular for those who dislike pills. Often flavoured and easy to chew |
| Powder | Can be mixed into smoothies or food. Useful for customized dosing |
| Topical Products | Found in shampoos and creams. These do not replace dietary supplementation |
How Much Biotin to Take when Pregnant
The general recommended daily intake of biotin during pregnancy is 30 micrograms (mcg), and 35 mcg while breastfeeding. This amount is typically included in most prenatal vitamins. Here's a breakdown of common biotin supplement forms and how they align with these guidelines:
| Form | Typical Dosage Range | Notes |
| Prenatal Vitamins | 30–35 mcg | Often combined with other essential nutrients. Ideal for daily use |
| Biotin Capsules/Tablets | 100–10,000 mcg | Available in high doses; consult your doctor before exceeding 30–35 mcg |
| Biotin Gummies | 2,500–5,000 mcg | Popular and tasty, but often exceed recommended pregnancy dosage |
| Biotin Powder | Variable (customizable) | Requires accurate measuring; best used under professional guidance. |
High-dose biotin supplements (above 2,500 mcg) are marketed for hair and nail growth but are not recommended during pregnancy unless specifically advised by a healthcare professional.
Benefits of Biotin when Pregnant
| Benefit | Impact on Mother | Impact on Baby |
| Energy Metabolism | Converts food into usable energy, reducing fatigue and supporting daily function | Fuels rapid cellular growth and organ development |
| Hair, Skin & Nail Health | Helps prevent hair thinning, brittle nails, and skin issues common in pregnancy | Indirectly supports maternal health, which contributes to foetal well-being |
| Nervous System Support | Maintains nerve function and reduces risk of neurological symptoms | Aids in the development of the foetal brain and nervous system |
| Embryonic Growth | Supports healthy tissue repair and cell regeneration | Essential for proper growth and formation of foetal organs and limbs |
| Blood Sugar Regulation | May help stabilize blood sugar levels, reducing risk of gestational diabetes | Promotes a stable internal environment for foetal development |
Possible Side Effects of Biotin During Pregnancy
The following side effects are rare and typically occur only when biotin is taken in high doses or without medical guidance. For most pregnant individuals, biotin is safe and beneficial when used responsibly.
| Side Effect | Cause | Notes |
| False Lab Test Results | High-dose biotin interferes with blood assays | Can affect pregnancy tests and hormone panels. |
| Skin Reactions (e.g. acne) | High-dose biotin interferes with blood assays | May occur in sensitive individuals; not common at prenatal doses |
| Digestive Upset | High-dose biotin interferes with blood assays | May occur in sensitive individuals; not common at prenatal doses |
| Allergic Reaction | Rare sensitivity to biotin or additives | Symptoms may include rash, itching, or swelling. Seek medical attention |
| Interaction with Medications | Biotin may affect drug metabolism | Especially relevant for anticonvulsants or thyroid medications. |
| Potential Risk in Animal Studies | Extremely high doses in lab settings | Some studies suggest teratogenic effects, but not observed in humans |
What You Should Do
- Stick to recommended doses: Most prenatal vitamins contain safe levels of biotin.
- Avoid high-dose beauty supplements: These often exceed 2,500 mcg and are unnecessary during pregnancy.
- Consult your healthcare provider: Always review your supplement regimen with a professional, especially if you're taking other medications or undergoing lab tests.
Biotin is a powerful ally during pregnancy—but like all nutrients, it works best when balanced.
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Biotin 8mg - 60 Capsules | Pure Encapsulations Biotin by Pure Encapsulations delivers a highly bioavailable form of this essential B vitamin to support energy metabolism, healthy skin, strong hair, and resilient nails. Ideal during pregnancy and breastfeeding, biotin plays a key role in nutrient breakdown, psychological function, and foetal development.  |
Pregnancy and Fertility Support
Navigating the path from conception to pregnancy is a deeply personal and transformative experience. Whether you're just beginning to plan for a baby or already expecting, having the right nutritional support can make all the difference. That’s where Supplement Hub steps in, offering a curated range of high-quality supplements designed to support every stage of your fertility journey.
For Women: Pre-Pregnancy & Prenatal Support
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For Men: Fertility Matters Too
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Why Choose Supplement Hub?
Whether you're preparing your body for pregnancy or nurturing new life, Supplement Hub is your ally in wellness, providing the nutrients, knowledge, and care to support you every step of the way.
