Biotin is a water-soluble vitamin that is part of the B-vitamin family. It is also known as vitamin H or B7 and is essential for the body to convert food into energy. Biotin is an important nutrient for maintaining healthy hair, skin, and nails, and it also plays a crucial role in maintaining a healthy metabolism. Follow as we discover the top 7 benefits of biotin for your body, how to get adequate amounts and the potential side effects of taking too much.
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Biotin Summary
| Nutrient name: | Biotin |
| Nutrient picture: |  |
| Origin: | No specific country |
| Other names: | Vitamin H, Vitamin B7, Coenzyme R, D-Biotin, Nail-ex, Appearex. |
| Supplements that contain this nutrient: | PhenQ PM natural supplement for losing weight while sleeping, GlucoBerry natural supplement for reducing blood sugar levels naturally, Folicrex supplement for natural hair growth support. |
| Main benefits: | Promotes Healthy Hair Growth, Supports Strong Nails, Improves Skin Health, Enhances Metabolism, Supports Nervous System Health, Aids in Weight Loss, Helps Manage Diabetes. |
| Related nutrients: | Vitamin B12, Folic Acid, Niacin. |
| Recipes with this nutrient: | Biotin-Rich Breakfast Smoothie, Biotin-Packed Egg and Spinach Scramble, Biotin-Infused Almond-Crusted Salmon. |
What Is Biotin? (Vitamin B7 or H)
Biotin is a water-soluble vitamin that is part of the B-vitamin family. It is also known as vitamin H or B7. This vitamin is found in small amounts in some foods and is also available in dietary supplements. The body needs this vitamin to convert food into energy and to maintain healthy hair, skin, and nails. This vitamin also helps the body to utilize other vitamins, such as vitamin B12 and folic acid.
Other Names for Biotin
This vitamin is also known by a few other names such as:
- Vitamin H
- Vitamin B7
- Coenzyme R
- D-Biotin
- Nail-ex
- Appearex
These are just some of the alternate names for this water-soluble vitamin, so it’s important to read ingredient lists carefully when looking for this vitamin in dietary supplements.
The History of Biotin and Its Origins
Studies show that Biotin’s history dates back to 1901 when Wildiers found out that S. cerevisiae needed more than just yeast ash, a fermentable sugar, and an ammonium salt for growth. This finding disproved Pasteur’s theory and led to the discovery of a missing factor, which was a mixture of several compounds. One of these compounds, called biotin, was subsequently isolated and crystallized by Kögl in 1935.
In 1940, György discovered that this water-soluble vitamin, also known as Vitamin B7, is essential for mammals. This was previously known as a factor in certain foods and yeast that prevented the illness in rats fed with high doses of egg white, similar to pellagra. Today, Vitamin B7 is widely known and used for its multiple health benefits.
Biotin Nutritional Profile
Biotin is a water-soluble vitamin that is part of the B-vitamin family. It is found in small amounts in some foods and is also available in dietary supplements. The body needs Vitamin B7 to convert food into energy and to maintain healthy hair, skin, and nails. The recommended dietary allowance (RDA) for Vitamin B7 is 30 mcg per day for adults over 19 years old.
Here are some of the best food sources of Vitamin B7, as well as their nutritional values:
Egg Yolks
One whole cooked egg weighing 50 grams contains around 10 mcg of Vitamin B7, which is about 33% of the recommended daily value (DV).
Legumes
One serving of roasted peanuts weighing 1 ounce (28 grams) has almost 5 micrograms of Vitamin B7, which is 17% of the recommended daily value (DV).
Nuts and Seeds
Eating a 1/4-cup (20-gram) serving of roasted sunflower seeds provides 2.6 mcg of Vitamin B7, which is 10% of the daily value (DV). On the other hand, a 1/4 cup (30-gram) serving of roasted almonds contains 1.5 mcg of this vitamin, or 5% of the DV.
Liver
A single serving of cooked beef liver weighing about 3 ounces (75 grams) contains around 31 mcg of Vitamin B7, providing approximately 103% of the DV. Cooked chicken liver is an even better source, with 138 mcg of Vitamin B7 present in a 3-ounce (75-gram) serving, which is equivalent to 460% of the DV.
Sweet Potatoes
Eating 1/2 cup (125 grams) of cooked sweet potatoes provides 2.4 mcg of Vitamin B7, which is 8% of the daily value (DV).
Mushrooms
A 1-cup serving of chopped fresh button mushrooms contains 5.6 mcg, which makes up nearly 19% of the DV for Vitamin B7. In comparison, about 20 caps (120 grams) of canned button mushrooms only have 2.6 mcg of Vitamin B7, which is almost 10% of the DV.
Bananas
Eating a small banana weighing 105 grams can give you about 0.2 mcg of Vitamin B7, which is roughly 1% of the daily value.
Broccoli
Raw, chopped broccoli is a good source of Vitamin B7 as it contains 0.4 mcg or 1% of the DV in just 1/2 cup (45 grams).
Yeast
A serving of 2 tablespoons (16 grams) of nutritional yeast contains 21 mcg of Vitamin B7, which is 69% of the Daily Value (DV) of Vitamin B7. In contrast, a typical 2.25 teaspoon (7-gram) packet of active dry yeast meant for baking has only 1.4 mcg of this vitamin or 5% of the DV.
Avocados
One medium avocado that weighs 200 grams provides a minimum of 1.85 mcg of Vitamin B7, which is equivalent to 6% of the recommended daily value (DV).
Source: Healthline
The Top 7 Biotin Health Benefits For Your Health
Biotin is an important nutrient for maintaining healthy hair, skin, and nails, and it also plays a crucial role in maintaining a healthy metabolism. Here are the top 7 benefits of this water-soluble vitamin:
Promotes Healthy Hair Growth
To promote healthy hair growth, Biotin is required as it plays a vital role in producing a protein called keratin, which forms the structure of the hair. Studies have shown that Vitamin B7 contributes to healthy nail and hair growth by supporting protein synthesis and keratin production. Without sufficient Vitamin B7, one may face thinning hair and hair loss. Are you struggling with hair loss? Consider supplementing with Biotin as it can combat this issue.
One supplement that contains Biotin and dedicated for supporting hair growth is Folicrex. This supplement is packed with multiple powerful plants alongside Vitamin H, all for one purpose: providing significant hair growth like no other supplement.
Supports Strong Nails
This vitamin is also important for maintaining strong nails. It helps to strengthen the nails and prevent them from becoming brittle and breaking. Research has shown that not having enough Vitamin B7 in your body can cause your nails to become brittle. If you have a severe biotin deficiency, taking supplements that contain Vitamin B7 may help strengthen your nails. Along with this, you can improve your nail health by making changes to your diet and lifestyle, as well as trying out some commercial products. If you are looking for ways to strengthen your nails, try supplementing with this vitamin and making some lifestyle changes.
Improves Skin Health
Biotin is essential for maintaining healthy skin. It helps to keep the skin hydrated and prevents it from becoming dry and flaky. This vitamin also plays a role in the production of fatty acids, which are necessary for maintaining healthy skin. Research suggests that biotin supplements may help improve skin health. However, this evidence is limited to a few case reports involving infants. The studies indicate that daily doses of the vitamin ranging from 100 mcg to 10 mg can result in significant improvements in rash, dermatitis, and alopecia. Do you have eczema? Taking Vitamin B7 supplements may help improve your symptoms.
Enhances Metabolism
Vitamin B7 plays a crucial role in maintaining a healthy metabolism. It is involved in the process of converting food into energy and helps to regulate blood sugar levels. Vitamin B7 also plays a role in the metabolism of amino acids and fatty acids. Research suggests that biotin supplementation may have an impact on the blood glucose and lipid levels of individuals with type 2 diabetes mellitus. If you have diabetes, consult your doctor before taking any supplements.
Supports Nervous System Health
This water-soluble vitamin is important for maintaining a healthy nervous system. It helps to regulate neurotransmitters, which are chemicals that transmit signals in the brain and nervous system. Biotin deficiency can lead to neurological symptoms such as depression, lethargy, and hallucinations. Further research indicates that if there are low biotin levels, it can cause neurological symptoms in adults. These symptoms may include depression, lethargy, hallucinations, numbness, and tingling in the extremities, as well as ataxia. However, these symptoms can be improved with biotin treatment.
Aids in Weight Loss
Biotin has been shown to help with weight loss. It helps to regulate blood sugar levels, which can reduce cravings for sugary foods. Vitamin B7 also plays a role in the metabolism of fats and carbohydrates, which can help to boost the body’s metabolism. Vitamin B7 has a role in significant metabolic pathways including gluconeogenesis, fatty acid synthesis, and amino acid catabolism. This is done through its function as a prosthetic group for enzymes like pyruvate carboxylase, propionyl-CoA carboxylase, beta-methylcrotinyl-CoA carboxylase, and acetyl-CoA carboxylase, as per research findings by the office of dietary supplements.
PhenQ PM is a night weight loss supplement that contains Vitamin B7. This means that you take the supplement at night and sleep, then wake up with less weight. It’s that powerful.
Helps Manage Diabetes
Biotin therapy can be beneficial for people with diabetes. It helps to regulate blood sugar levels and can reduce the risk of complications associated with diabetes, such as nerve damage and kidney damage. Studies by the National Institutes of Health have found that taking 16mg of biotin daily for 1 week can lower fasting blood sugar levels by up to 50% in type 1 diabetic patients. Similarly, taking 9mg of Vitamin B7 every day for 30 days has been shown to reduce FBS levels by up to 45% in type 2 diabetic patients.
Biotin alone can’t fully manage diabetes, but with the help of others plants, it can. GlucoBerry is an example of a supplement that has Biotin in its natural formula alongside other plants specially picked for reducing glucose levels.
How To Take Biotin?
Biotin is available in dietary supplements and is also found in some foods. Here’s how to get enough biotin:
Biotin Supplements
Biotin supplements are available in capsule, tablet, and liquid form. It is important to follow the recommended dosage on the label and to speak with a healthcare provider before taking any dietary supplements.
Foods Rich in Biotin
Biotin is found in a variety of foods, including:
Eggs
Salmon
Almonds
Sweet potatoes
Spinach
Broccoli
Whole grains
Top 3 Recipes With Biotin
Biotin-Rich Breakfast Smoothie
Ingredients:
Flax seeds – 1 Spoon.
Sunflower seeds – 1 Spoon.
Pistachios – 1 Spoon
Almonds – 5-6
Fig – 2
Apple – 1
Beetroot – 1
Instructions:
To prepare, soak sesame seeds, flax seeds, sunflower seeds, and figs in water overnight.
The next morning, blend the ingredients along with chopped apple and beetroot.
Pour the mixture into a glass and add pistachios as a garnish.
The shake made with biotin is ready to be served.
Source: My Little Moppet
Biotin-Packed Egg and Spinach Scramble
Ingredients:
2 eggs
¼ cup shredded mozzarella plus extra for topping
1 cup baby spinach loosely packed
1 teaspoon olive oil
salt
pepper
red pepper flakes
Instructions:
Place your eggs into a medium-sized bowl and beat them using a fork or a whisk until they are scrambled.
Combine the shredded cheese with the eggs by mixing them.
Place a medium skillet on the stove and turn the stove to medium heat. Pour in the olive oil and let it heat up for 30 seconds.
Stir the spinach continuously in the cooking mixture for 2 minutes or until it is wilted.
To cook the eggs, stir the egg mixture in the pan over medium-low heat for 2-3 minutes until they are fully cooked. Make sure to stir frequently.
Put the food on a plate and add salt and pepper. If you want, you can also sprinkle more cheese and red pepper flakes on top.
Source: Food Banjo
Biotin-Infused Almond-Crusted Salmon
Ingredients:
salmon fillets
salt and pepper
roasted almonds
fresh parsley
Dijon mustard
honey (omit if on a keto diet)
lemon, for serving
Instructions:
To season the salmon, first, dry it with a paper towel and then sprinkle some salt and pepper on both sides. Afterward, place it onto the baking dish.
To prepare the almond crust, use the small bowl attachment of your food processor and pulse the almonds and parsley until you get a coarse meal. In case you do not have a food processor, finely chop the almonds and parsley instead.
To coat the salmon in honey mustard, you need to whisk Dijon mustard and honey together in a bowl, and then spoon the mixture onto the salmon fillets.
To coat the salmon with the almond crust, spread the almond crust mixture on a shallow plate and dip the side of the salmon with the honey Dijon mixture in the crust. Make sure it sticks to the fish. After coating, place the salmon back on the baking dish with the crust side facing up.
To cook the salmon thoroughly, bake it in a preheated oven at 450F for 10-15 minutes. Note that the cooking time may vary depending on the thickness of the salmon fillets.
Source: Herbs and Flour
Top 3 Biotin Supplements for Improved Health
We have compiled a list of top-rated biotin supplements that are currently available in the market. These include:
Nature’s Bounty Biotin
Nature’s Bounty Biotin soft gels can assist in maintaining healthy hair, skin, and nails, which can enhance your appearance and well-being. This supplement also helps to support energy and biotin metabolism and aids in cell growth. It is free from artificial colors, sweeteners, and preservatives.
Nature’s Bounty Biotin Main Benefits:
Beauty Enhancing: Biotin is important for the health of your skin and is reputed for its ability to support beauty.
Nervous System Support: This supplement, which belongs to the B Family of vitamins, not only supports a healthy nervous system but also helps in maintaining energy metabolism.
Efficient Daily Dose: To support the conversion of certain nutrients into cellular energy, your body requires Vitamin B7. Nature’s Bounty Biotin soft gels contain 10,000 mcg of Vitamin B7 per serving, making them a useful method to obtain your daily requirement of this crucial nutrient.
Nature’s Bounty Biotin Price:
At $9.28 per bottle, Nature’s Bounty Biotin soft gels are very affordable. A bottle contains 120 soft gel capsules, which can last for up to four months depending on usage.
Sports Research Max Strength Vegan Biotin 10,000mcg
The Sports Research Max Strength Vegan Biotin soft gels help with the production of keratin which is important for healthy hair and skin. This is particularly useful if your diet is lacking in vitamin B7.
Sports Research Max Strength Vegan Biotin 10,000mcg Main Benefits:
Premium Quality: You can trust Sports Research to provide supplements with high-quality ingredients so you can take them confidently. These Biotin supplements are suitable for vegans, free from soy, gluten, and carrageenan, and have no fillers, artificial colors, or titanium dioxide.
Powerful: These vitamins contain 10,000 mcg of biotin, which is a part of the vitamin B complex. This vitamin is essential for your hair and skin, and these vitamins also include organic virgin coconut oil that is extracted through cold-pressing.
Easy to Use: Adding Vitamin B7 to your diet is easy with these supplements that are designed to be easily swallowed.
Sports Research Max Strength Vegan Biotin 10,000mcg Price:
At $19.95 for a bottle of 120 capsules, these vegan biotin soft gels are slightly more expensive than Nature’s Bounty Biotin. However, they offer high-quality and premium ingredients.
PURE RESEARCH Liquid Biotin & Collagen Hair Growth Drops
The PURE RESEARCH Liquid Biotin & Collagen Hair Growth Drops have a strong combination of biotin and collagen to help with hair growth, skin health, and nail strength. Each 2mL serving has 50,000mcg in total – 20,000mcg of Vitamin B-7 and 30,000mcg of porcine hydrolyzed Collagen type I & III. Alternatively, you can take 1mL serving to get a total of 25,000mcg.
PURE RESEARCH Liquid Biotin & Collagen Hair Growth Drops Main Benefits:
Rich and Smooth Flavor: This Biotin Collagen liquid in Berry flavor is not only effective but also has a smooth and great taste. It provides an easy-to-swallow option for those who do not prefer pills, capsules, or powders.
Easy to Use: This hair growth liquid comes in a dropper bottle for easy use. You can administer the exact dosage as directed and get fast results.
High-Potency Ingredients: The PURE RESEARCH Biotin & Collagen Hair Growth Drops provide 50,000mcg of biotin and collagen per 2mL serving. It is free from gluten, sugar, yeast, and other artificial ingredients.
PURE RESEARCH Liquid Biotin &Collagen Hair Growth Drops Price:
At $21.89 per bottle, these Biotin & Collagen drops are one of the most expensive supplements on this list. However, they offer 50,000mcg of Vitamin B7 and collagen per 2mL serving, which makes them one of the most powerful products available.
Risks of Consuming Biotin (Side Effects)
Biotin is generally safe to consume in recommended amounts. However, high doses of biotin can cause side effects such as skin rash, acne, and digestive issues. Vitamin B7 can also interfere with certain lab tests, so it is important to inform healthcare providers if taking supplements.
Biotin vs. Other B-Complex Vitamins
Biotin vs. Vitamin B12
Biotin and vitamin B12 are both B vitamins, but they have different functions in the body. Vitamin B7 is involved in the metabolism of amino acids and fatty acids, while vitamin B12 is important for the production of red blood cells and the health of the nervous system.
Biotin vs. Folic Acid
Biotin and folic acid are both B vitamins, but they have different functions in the body. Vitamin B7 is involved in the metabolism of amino acids and fatty acids, while folic acid is important for the production of red blood cells and the prevention of birth defects.
Biotin vs. Niacin
Biotin and niacin are both B vitamins, but they have different functions in the body. Vitamin B7 is involved in the metabolism of amino acids and fatty acids, while niacin is important for the metabolism of carbohydrates and the production of energy.
Biotin: Conclusion
Biotin is an important nutrient for maintaining healthy hair, skin, and nails, and it also plays a crucial role in maintaining a healthy metabolism. Vitamin B7 is found in small amounts in some foods and is also available in dietary supplements. It is generally safe to consume in recommended amounts, but high doses can cause side effects. Speak with a healthcare provider before taking any dietary supplements.
If you’re looking for a reliable source of Vitamin B7 to support your hair, skin, and nail health, choose from our selection of Nature’s Bounty Biotin soft gels, Sports Research Max Strength Vegan Biotin 10,000mcg and PURE RESEARCH Liquid Biotin & Collagen Hair Growth Drops.
FAQs About Biotin
Is it safe to take biotin every day?
Yes, it is safe to take biotin every day in recommended amounts. The recommended dietary allowance (RDA) for vitamin B7 is 30 mcg per day for adults over 19 years old. Speak with a healthcare provider before taking any dietary supplements.
Does biotin increase hair growth?
Biotin is essential for healthy hair growth. It is involved in the production of keratin, a protein that makes up the structure of hair. Biotin deficiency can lead to thinning hair and hair loss. While supplements can help to improve hair health, they do not necessarily increase hair growth.
Who should not take biotin?
Biotin is generally safe to consume in recommended amounts. However, people who are taking certain medications, such as anticonvulsants and antibiotics, should speak with a healthcare provider before taking supplements. High doses of Vitamin B7 can also interfere with certain lab tests, so it is important to inform healthcare providers if taking Vitamin B7 supplements. Women who are pregnant or breastfeeding should also consult a doctor before taking biotin supplements.
Can biotin affect liver enzymes?
There is some evidence to suggest that high doses of Vitamin B7 can affect liver enzymes. It is important to speak with a healthcare provider before taking high doses of Vitamin B7. Women who are pregnant or breastfeeding should also consult a doctor before taking supplements.
Is it good to take biotin every day?
Yes, it is good to take this vitamin every day in recommended amounts. The recommended dietary allowance (RDA) for this supplement is 30 mcg per day for adults over 19 years old. It is essential for healthy hair growth, skin health, and nail strength. It also plays a crucial role in maintaining a healthy metabolism. Speak with a healthcare provider before taking any dietary supplements to ensure safety.
Does biotin help your hair grow?
Adequate intake of Vitamin B7 is essential for healthy hair growth. It is involved in the production of keratin, a protein that makes up the structure of hair. Marginal biotin deficiency can lead to thinning hair and hair loss. While Vitamin B7 supplements can help to improve hair health, they do not necessarily increase hair growth.
What happens when you start taking biotin?
When you start taking Vitamin B7, you may notice improvements in the health of your hair, skin, and nails. It can also help to regulate blood sugar levels and boost the body’s metabolism. In some cases, it may take a few weeks before you start to see the effects of Vitamin B7. However, if you don’t notice any improvements within this timeframe, speak with your healthcare provider. It is important to follow the recommended dosage and speak with a doctor before taking any dietary supplements.