Medically CitedOverview
Biotin, or vitamin B7, is an essential nutrient involved in several key functions in the body, including energy production, metabolism, and nervous system support. However, it is most widely known for its potential cosmetic benefits.
Registered dietician Clara Di Vincenzo, RD, LD, explains,
Biotin is known to be essential in the strengthening of hair and nails.
In addition, biotin helps hydrate and nourish the complexion and is often referred to as vitamin H after the German words Haar (hair) and Haut (skin).
The body makes a small amount of biotin, and you can derive this key nutrient from biotin-rich foods like leafy greens, organ meats, and avocados. It is also available as a supplement or included in B complex or multivitamin products. In addition, biotin is a common ingredient in skincare products and hair formulas like biotin shampoo, condition, or growth serum.
Should you be incorporating more of this vitamin into your daily regimen? Read on to learn about the key properties and biotin benefits for health and beauty.
What is Biotin?
Biotin, also called vitamin B7, is a water-soluble nutrient essential in converting carbohydrates, fats, and proteins into energy and synthesizing glucose from amino acids. This key vitamin supports metabolic health and nervous system function, and it plays a key role in gene expression and cellular growth.
Biotin vitamin is essential during pregnancy, as it supports fetal growth and development. In addition, it has antioxidant properties that may help prevent damage to brain cells, enhance memory and learning, and slow cognitive decline.
By far the most talked about biotin benefit is its ability to help strengthen the nails and enhance the health of the skin and hair, and many people take a supplement for this reason alone. Biotin may prevent nail breakage, promote hair growth, and support a healthy skin barrier.
What does the research say about this essential vitamin and its potential advantages to health and beauty? Let’s delve into the primary biotin benefits in detail.
What Does Biotin Do? Key Health Benefits
Biotin serves several key functions in the body, and it also has potential health and beauty advantages. What does biotin do?
Supports Energy Production
As a B vitamin, biotin plays a central role in converting carbohydrates, fats, and proteins into energy, and it helps the body synthesize fatty acids.
Biotin also assists in the synthesis of glucose from amino acids, helping to regulate blood sugar, and it increases ATP production to boost body-wide cellular energy. Taking in enough biotin daily could help provide you with sustained daily vitality and energy.
May Help People With Diabetes
Biotin is central to metabolic health, and it helps improve insulin levels and glucose uptake to balance blood sugar levels. In addition, it may also lower LDL cholesterol, and some evidence indicates that biotin may help decrease neurological pain associated with diabetes.
A systematic review and meta-analysis published in Frontiers in Nutrition concluded that biotin supplementation may lower fasting blood glucose, total glucose, and total cholesterol levels.
Supports Nervous System and Brain Health
Biotin has antioxidant properties that lower oxidative stress to support the health of the brain and nervous system, repairing cells and protecting them from damage.
It supports mitochondrial function in the cells, and it also increases the production of neurotransmitters like dopamine, glutamate, and serotonin to help boost cognitive functions like memory, focus, and learning.
There’s some evidence that biotin supplementation could help slow the progress of cognitive decline. A scientific article and review published in Medical Hypotheses discussed the neuroprotective properties of high-dose biotin and its potential in helping to manage the symptoms of Alzheimer’s disease.
Helps Promote Healthy Fetal Development
Because of its essential role in cell growth and function, biotin is essential to the development of the growing fetus. A biotin deficiency during pregnancy could increase the risk of fetal growth restriction and preterm delivery, which is why this nutrient is included in most prenatal vitamins and supplements.
What Are the Cosmetic Benefits of Biotin?
Biotin is most well-known for its role in skin, hair, and nail health . In particular, many say biotin for hair helps promote growth and slow loss by boosting the production of the proteins keratin and collagen to strengthen the follicles.
Dermatologist Wilma Bergfeld, MD., explains,
We find biotin to be very helpful for hair disorders. It also makes nails thicker, and oral biotin is exceedingly safe.
It also decreases inflammation in the scalp and follicles.
Biotin helps strengthen the nails and prevent breakage, and the boost in collagen helps tighten the skin, improve elasticity, and decrease the depth of wrinkles and fine lines. In addition, it increases the production of fatty acids to boost hydration and support the skin barrier.
Sources of Biotin
Food: Fortunately, there are plenty of food sources of biotin, making deficiency rare in those who follow a healthy, balanced diet. Some of the foods highest in vitamin B7 include:
- Organ meats (beef and chicken liver, kidneys)
- Fish (salmon, sardines)
- Vegetables (avocado, broccoli, leafy greens, sweet potato)
- Nuts and seeds (almonds, walnuts, peanuts, pecans, sunflower and pumpkin seeds)
- Egg yolk
- Yeast
Supplements: You can purchase biotin supplements in the form of capsules, tablets, gummies, and powder. For some great selections, read our choices for the best biotin supplements of 2025 for hair growth. In addition, this nutrient is included as an ingredient in multivitamins, B vitamin complex, and other health and beauty supplements.
Skin and Hair Care Products: Biotin is often incorporated into skincare creams or serums to strengthen the skin barrier, balance tone, boost hydration, and nourish the complexion. In addition, it is a common ingredient in hair care products like growth serums, shampoos, conditioners, and masks for its ability to help promote growth and shine.
Recommended Dosage
How much biotin per day should you be taking? According to the National Institutes of Health, the recommended daily intake for adults including pregnant women is 30 mg daily, and 35 mg for women who are breastfeeding.
While overdosing on biotin is difficult because the body excretes any excess through the urine, the Mayo Clinic suggests a maximum upper limit of 100 mg daily for adults and teenagers.
What happens if you take too little biotin? While biotin deficiency is rare due to the number of food sources, it can occur in those who do not have a balanced diet. Symptoms may include some of the following:
- Brittle nails
- Rash around the eyes, nose, or mouth
- Dry, scaly skin
- Fatigue or lethargy
- Thinning hair
- Cracking in the corner of the mouth
If you experience these symptoms, make an appointment with a healthcare practitioner to get your biotin levels checked and discuss possible supplementation.
Safety and Side Effects
This nutrient is safe for most people when consumed at the recommended dosage, and has no serious biotin side effects. Howver, some users may experience mild symptoms like gastrointestinal upset.
Some medications can lower levels of biotin, and taking supplements could decrease the effectiveness of others. In addition, very high biotin levels could impact thyroid function test results. Before taking a biotin supplement, consult with a healthcare practitioner, especially if you take medication or have a health condition.
FAQs About Biotin
Q: What does biotin do for my body?
A: Biotin is an essential B vitamin that metabolizes carbohydrates, fats, and amino acids into energy, supports metabolism, cellular growth, and nervous system function, and helps enhance the health and strength of the hair, skin, and nails.
Q: What food is highest in biotin?
A: The food richest in biotin is beef liver and other organ meats like kidneys are also high in this essential nutrient. Other biotin-rich foods include leafy greens, avocado, egg yolk, broccoli, nuts, seeds, sardines, mushrooms, and sweet potatoes.
Q: Is it OK to take biotin every day?
A: Most people can take biotin foods or supplements daily according to the recommended dosage. However, it’s important to consult with a healthcare practitioner before taking a supplement, especially if you have a health condition or take medication.
Q: Who cannot take biotin?
A: Biotin is safe for most individuals to take at the recommended dosage, and may only lead to mild side effects like stomach upset on rare occasions. However, taking a biotin supplement could reduce the effectiveness of some medications, and other drugs could lower biotin levels. If you take medication or have a health condition, consult with a healthcare practitioner before supplementing.
Q: When should you take biotin tablets, morning or night?
A: You can take biotin in the morning, evening, or any other time of day with or without food, as timing does not impact the absorption of this water-soluble vitamin. However, as biotin can boost energy and could disrupt sleep if taken at night, some prefer it during the day. If you are taking a biotin supplement, it’s important to consume it at the same time daily to keep your levels consistent.
Conclusion
Are you getting enough biotin in your diet? While you may have heard less about it than other nutrients, this essential B vitamin helps keep your nails strong, your hair long and healthy, and your skin radiant. In addition, it plays a central role in energy production, metabolism, nerve function, and fetal development during pregnancy.
The best way to ensure adequate levels of this nutrient is by incorporating biotin-rich foods like fish, organ meat, leafy greens, and sweet potatoes into your diet. However, taking a biotin supplement is a good idea if you think your levels are low or want the added health and beauty benefits. Consult with a healthcare practitioner regarding suitability and ideal dosage.
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8 sources
We review published medical research in respected scientific journals to arrive at our conclusions about a product or health topic. This ensures the highest standard of scientific accuracy.
[2] Effects of Biotin on Survival, Ensheathment, and ATP Production by Oligodendrocyte Lineage Cells in Vitro: https://pubmed.ncbi.nlm.nih.gov/32470040/
[3] Influence of Biotin Intervention on Glycemic Control and Lipid Profile in Patients With Type 2 Diabetes Mellitus: A Systematic Review and Meta-Analysis: https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.1046800/full
[4] Neuroprotective Potential of High-Dose Biotin: https://pubmed.ncbi.nlm.nih.gov/29150274/
[5] Serum Biotin Level During Pregnancy is Associated With Fetal Growth and Preterm Delivery: https://pubmed.ncbi.nlm.nih.gov/32378602/
[6] Vitamin B7 (Biotin) and Its Role in Hair, Skin and Nail Health: https://link.springer.com/chapter/10.1007/978-3-031-55474-2_10
[7] Biotin: https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
[8] Biotin (Oral Route): https://www.mayoclinic.org/drugs-supplements/biotin-oral-route/description/drg-20062359
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