Learn all about Vitamin B7 (Biotin)
What is Vitamin B7 (Biotin)?
Strengthen hair & nails with beauty-enhancing vitamin B7. High-potency Biotin supports keratin production & metabolism. Transform your appearance!
Benefits of Vitamin B7 (Biotin)
"While biotin has achieved celebrity status for its purported beauty benefits, its fundamental biological role extends far beyond hair and nails. As a critical cofactor for carboxylase enzymes, biotin sits at the crossroads of energy metabolism and macronutrient processing. What's particularly fascinating is the emerging evidence of biotin's role in gene regulation through biotinylation of histones, suggesting its influence extends into the very control centre of cellular function and development."
- Dr Sophia Thompson, PhD in Biochemical Nutrition, University of Edinburgh (source)
How to use Vitamin B7 (Biotin)
Dosage
Adults: 30mcg daily as adequate intake (AI); common supplemental doses range from 30mcg to 5,000mcg
Timing
Can be taken anytime, with or without food; morning administration often preferred for convenience
Notes
Absorption may be improved when taken with a meal containing healthy fats; consistency is key for potential hair and nail benefits, which may take 3-6 months to become noticeable
Who should take Vitamin B7 (Biotin)?
- Individuals experiencing hair thinning, brittleness, or slow growth
- Those with brittle nails or nail splitting issues
- People on restrictive diets (particularly raw egg white consumption)
- Individuals taking medications that may deplete biotin (certain anticonvulsants, antibiotics)
- Pregnant and breastfeeding women (with increased requirements)
- People with certain genetic disorders affecting biotin metabolism
How does Vitamin B7 (Biotin) work?
Biotin functions primarily as a cofactor for five essential carboxylase enzymes: acetyl-CoA carboxylase (fatty acid synthesis), pyruvate carboxylase (gluconeogenesis), methylcrotonyl-CoA carboxylase, propionyl-CoA carboxylase, and 3-methylglutaconyl-CoA carboxylase (all involved in amino acid catabolism). Biotin covalently attaches to these enzymes, enabling carboxylation reactions critical for energy production and macronutrient metabolism. For hair and nail health, biotin supports keratin infrastructure through its role in amino acid metabolism and protein synthesis, whilst also participating in cell signalling pathways that regulate follicle function and regeneration.
Frequently asked questions
Natural sources of Vitamin B7 (Biotin)
Biotin is naturally present in many foods, with particularly rich sources including organ meats (especially liver and kidney), egg yolks (though raw egg whites contain avidin that can bind biotin and prevent absorption), nuts (particularly peanuts, almonds), seeds (sunflower seeds), some cheeses, salmon, avocado, sweet potato, and mushrooms. Additionally, gut bacteria produce biotin that contributes to daily requirements. Processing and cooking generally preserve biotin content in foods, though extended exposure to heat may cause some degradation.
Potential side effects & risks
Warnings
Those scheduled for laboratory tests should inform healthcare providers about biotin supplementation, particularly if taking high doses. In some cases, discontinuation 3-7 days before testing may be recommended. Individuals with certain rare genetic disorders affecting biotin metabolism require medical supervision for appropriate supplementation protocols.
Side effects
Generally well-tolerated even at doses many times the recommended intake. Occasional reports of mild nausea, digestive discomfort, or skin rashes at very high doses, though these are rare. No established upper limit due to low toxicity profile.
Interactions
High-dose biotin supplementation can interfere with certain laboratory tests, particularly thyroid function tests and cardiac biomarkers, potentially leading to falsely high or low results. Some medications, including anticonvulsants (especially carbamazepine, phenytoin, phenobarbital) and some antibiotics, may reduce biotin levels.