Biotin, also known as Vitamin B7 or Vitamin H, is a water-soluble nutrient in the B-complex vitamin family. It plays a critical role in helping the body convert food into energy, supporting the metabolism of carbohydrates, fats, and proteins. Since it’s water-soluble, the body doesn’t store excess biotin, so regular intake through diet or supplements is necessary to maintain healthy levels.
This vitamin acts as a coenzyme for key metabolic enzymes, enabling them to function properly in processes like glucose production, fatty acid synthesis, and amino acid breakdown. Without adequate biotin, these metabolic pathways can become inefficient, potentially leading to fatigue or nutrient-processing issues. While biotin is widely marketed for hair, skin, and nail health, its benefits in these areas are most evident when addressing a deficiency, not as a general booster for people with sufficient levels.
Natural sources of biotin include egg yolks, nuts (like almonds and peanuts), seeds (such as sunflower seeds), organ meats (especially liver), and dairy products. The gut microbiome also produces small amounts, though this contributes minimally to daily needs. Deficiency is uncommon but can occur due to factors like prolonged consumption of raw eggs (which contain avidin, a protein that blocks biotin absorption), certain medications, or genetic conditions. Symptoms may include hair loss, brittle nails, skin rashes around the eyes or mouth, and neurological disturbances like depression or tingling in the limbs.
Biotin is generally safe, even at high doses, as excess amounts are excreted in urine. However, extremely high supplemental intake (far exceeding the recommended 30–100 micrograms daily for adults) can cause interference with medical lab tests, such as those for thyroid function or heart damage markers, leading to inaccurate results. Most people meet their biotin needs through a balanced diet, and supplementation should only be considered under medical guidance, particularly if deficiency is suspected or frequent lab testing is required.
Recommended Supplement
Effectiveness and Risk Overview
Condition | Effectiveness | Details |
|---|---|---|
| Brittle Nails | Clinical studies have shown that biotin supplementation can improve nail thickness and reduce brittleness. The evidence is strong, with several studies demonstrating its effectiveness. | |
| Nail Health | Biotin supplementation has been shown to improve nail health by increasing nail thickness and hardness. The evidence supporting its use for nail health is robust. | |
| Hair Loss | Biotin is often used to support hair health, and some studies suggest it may help reduce hair loss, particularly in individuals with biotin deficiency. However, the overall evidence is mixed, and more research is needed to confirm its effectiveness for non-deficiency-related hair loss. | |
| Seborrheic Dermatitis | Some research suggests that biotin may help alleviate symptoms of seborrheic dermatitis, particularly in infants. However, more research is needed to confirm its effectiveness in adults and the general population. | |
| Skin Conditions | Some studies suggest biotin may help with certain skin conditions, such as dermatitis or rashes associated with biotin deficiency. However, the evidence is not as strong for its use in non-deficiency-related skin issues. | |
| Causes acne due to high doses. | High doses of biotin can lead to an increase in sebum production, potentially causing acne in some individuals. |