Biotin
Biotin
Snapshot
Biotin, also known as vitamin B7, supports healthy hair, skin, and nails while also playing a critical role in energy production and metabolic function.
What is Biotin?
Biotin is a water-soluble B-complex vitamin that functions as a coenzyme in the body, essential for metabolizing fats, carbohydrates, and proteins. It is often referred to as the “beauty vitamin” due to its well-known role in supporting healthy hair, skin, and nails.
Where It Comes From
Biotin occurs naturally in foods such as eggs, liver, salmon, almonds, sweet potatoes, and seeds. It is also synthesized by gut bacteria in small amounts and is commonly included in multivitamins, B-complex supplements, and beauty-focused nutritional products.
Key Nutrients & Compounds
Biotin acts as a cofactor for carboxylase enzymes that help convert food into usable energy. It is essential for the synthesis of fatty acids, amino acids, and glucose, supporting mitochondrial function and gene regulation related to skin and hair health.
Health Benefits
Biotin contributes to thicker, shinier hair, improved skin hydration and elasticity, and stronger, less brittle nails. It supports metabolic function by helping the body break down macronutrients into energy, which is especially important for active individuals. Additionally, biotin plays a role in nervous system function, and deficiency may result in fatigue, hair thinning, and neurological symptoms such as tingling or depression.
Recommended Dosage
The recommended daily intake for adults is 30 mcg, though higher doses of 2,500 to 10,000 mcg are often used in hair, skin, and nail supplements. It is considered safe even at higher doses, though it's best to follow product-specific guidance.
How to Use It
Biotin is available as capsules, tablets, gummies, powders, and liquid drops. It is often included in beauty blends and multivitamin formulas. Take daily with food for optimal absorption.
Who Should Use It?
Biotin is ideal for individuals with thinning hair, brittle nails, dry or irritated skin, or those with increased nutritional needs due to pregnancy, lactation, or high activity levels. It's also helpful for people recovering from biotin-depleting medications like antibiotics or anticonvulsants.
Possible Interactions or Cautions
Biotin may interfere with certain lab tests, particularly thyroid function tests and troponin levels, leading to inaccurate results. Inform your doctor if you are taking high doses of biotin before any lab work. No major side effects are associated with standard use.
Final Thoughts
Biotin is a foundational nutrient for beauty and metabolic wellness. Its ease of use, safety profile, and effectiveness in supporting hair, skin, and energy metabolism make it a staple in daily supplementation routines.
Scientific Studies
Mock, D. M. (2005). Biotin: From nutrition to therapeutics. Journal of Nutrition, 135(3), 512–515. https://doi.org/10.1093/jn/135.3.512
Zempleni, J., et al. (2009). Biotin and biotinidase deficiency. Nutrition Reviews, 67(3), 140–148. https://doi.org/10.1111/j.1753-4887.2009.00182.x
Famenini, S., et al. (2014). The role of vitamins and minerals in hair loss: A review. Dermatologic Clinics, 32(1), 109–117. https://doi.org/10.1016/j.det.2013.08.011
Bolton, J. L., et al. (2019). Biotin interference in clinical immunoassays: A cause for concern. Clinical Chemistry, 65(3), 389–391. https://doi.org/10.1373/clinchem.2018.296947