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INFORMATION ON VITAMIN B7 (BIOTIN)
Biotin is a water-soluble B vitamin that acts as a coenzyme for carboxylases, enzymes critical for gluconeogenesis, fatty acid synthesis, and amino acid metabolism.
Functions:
- Converts macronutrients into usable energy
- Supports keratin infrastructure in hair, skin, and nails
- Plays a role in neurotransmitter synthesis and nervous system health
- Works synergistically with other B vitamins in metabolism
POPULAR USE & PUBLISHED BENEFITS bbbb
Biotin is commonly used to support:
- Healthy hair, skin, and nails
- Energy metabolism (carbohydrates, fats, and amino acids)
- Nervous system function and cognitive support
- Blood sugar regulation in mild glucose intolerance
- Pregnancy support (hair and nail health)
- Biotin deficiency prevention, especially in long-term antibiotic or anticonvulsant use
WHOLE FOODS
Animal Sources:
- Egg yolks, liver, salmon, dairy, organ meats
Plant-Based Sources:
- Almonds, peanuts, sunflower seeds, sweet potatoes, spinach, broccoli, oats
RECOMMENDED USE
Synergistic Nutrients:
- Zinc & Selenium: Support hair, skin, and nail health
- B5 & B12: Complement energy and nervous system metabolism
- Pantothenic acid: Works with biotin in fatty acid and energy pathways
Typical Dosages:
- Maintenance: 30–50 µg/day
- Functional support (hair/nails, mild deficiency): 100–500 µg/day
- Therapeutic (hair loss, brittle nails): 500–1000 µg/day
- Water-soluble and very low toxicity
- No established upper limit
- Rare side effects: mild GI upset or acne at very high doses (>10 mg/day)
- Deficiency is uncommon, but risk increases with long-term antibiotics, anticonvulsants, or genetic disorders affecting biotin metabolism
VITAMIN B7 (BIOTIN)
- NIH Fact Sheet on Biotin: ods.od.nih.gov
- Linus Pauling Institute: lpi.oregonstate.edu
- Mock DM et al. J Nutr (2017) – Biotin in hair, skin, and nail health
- Zempleni J et al. Annu Rev Nutr (2008) – Biotin metabolism and function
- Sato Y et al. Nutrients (2019) – Biotin in metabolic and neurological health