Biotin
Also known as: Vitamin B7, Vitamin H, Coenzyme R, D-Biotin
Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin essential for energy metabolism and the synthesis of fatty acids, amino acids, and glucose. It plays a crucial role in maintaining healthy skin, hair, and nails. Biotin functions as a coenzyme in multiple metabolic pathways.
Benefits
Supports healthy hair growth and may reduce hair loss. Strengthens nails and may prevent brittleness. Supports skin health and may improve acne. Essential for energy production and metabolism. Supports nervous system function. May help regulate blood sugar levels and improve insulin sensitivity. Important for proper immune function.
Recommended Dosage
AI: 30 mcg/day for adults. Common supplement doses: 500 mcg–5 mg daily (some formulations exceed RDA significantly). Upper limit: No established upper limit (water-soluble, excess is excreted). Biotin requirements increase during pregnancy and breastfeeding. Take with meals for optimal absorption.
Food Sources
Egg yolks, almonds, sweet potatoes, spinach, broccoli, salmon, beef liver, mushrooms, cauliflower, yeast, wheat bran, sardines, chicken.
Side Effects
Very safe with minimal toxicity at recommended doses. Rare side effects from high doses: skin rash, digestive upset, or mild allergic reactions. Extremely high doses may cause acne exacerbation. May interfere with laboratory tests (can falsely elevate or lower results).
Interactions
Anticonvulsants (phenytoin, phenobarbital, carbamazepine) may increase biotin requirements. Antibiotics may reduce gut production. Raw egg whites contain avidin which binds biotin (cooked eggs do not). May interfere with certain biotin-based laboratory assays.
Warnings
High-dose biotin may interfere with laboratory test results including thyroid tests and troponin assays. Those planning lab work should inform their doctor of biotin supplementation. Pregnant women should not exceed AI without medical consultation. People with certain genetic conditions should consult doctor.
Deficiency Symptoms
Hair loss and thinning. Brittle and splitting nails. Skin rashes and dermatitis. Fatigue and weakness. Poor concentration. Muscle pain. Impaired immune function. Numbness and tingling (severe deficiency).
Frequently Asked Questions
What are the benefits of Biotin?▼
Supports healthy hair growth and may reduce hair loss. Strengthens nails and may prevent brittleness. Supports skin health and may improve acne. Essential for energy production and metabolism. Supports nervous system function. May help regulate blood sugar levels and improve insulin sensitivity. Important for proper immune function.
What is the recommended dosage for Biotin?▼
AI: 30 mcg/day for adults. Common supplement doses: 500 mcg–5 mg daily (some formulations exceed RDA significantly). Upper limit: No established upper limit (water-soluble, excess is excreted). Biotin requirements increase during pregnancy and breastfeeding. Take with meals for optimal absorption.
What foods contain Biotin?▼
Egg yolks, almonds, sweet potatoes, spinach, broccoli, salmon, beef liver, mushrooms, cauliflower, yeast, wheat bran, sardines, chicken.
What are the side effects of Biotin?▼
Very safe with minimal toxicity at recommended doses. Rare side effects from high doses: skin rash, digestive upset, or mild allergic reactions. Extremely high doses may cause acne exacerbation. May interfere with laboratory tests (can falsely elevate or lower results).
What are the symptoms of Biotin deficiency?▼
Hair loss and thinning. Brittle and splitting nails. Skin rashes and dermatitis. Fatigue and weakness. Poor concentration. Muscle pain. Impaired immune function. Numbness and tingling (severe deficiency).
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Supplement Disclaimer
This supplement information is for educational purposes only and should not replace professional medical advice. Dietary supplements are not intended to diagnose, treat, cure, or prevent any disease. Always consult with a healthcare provider before starting any supplement, especially if you are pregnant, nursing, taking medications, or have a medical condition.