What is biotin? Uses and health benefits of vitamin B7

Biotin belongs to the B-group family of vitamins. It’s sometimes known as vitamin B7.¹ We need biotin for:² processing the nutrients from our food energy release healthy hair, skin and mucous membranes normal nervous system and mental health Biotin is a water-soluble nutrient, so we can’t store it in our body, but the bacteria that live in our guts can produce a small amount.³ Biotin is also found in a wide variety of foods, including liver, egg yolks and yeast.⁴

Biotin has an important role in supporting the enzymes that break down the fat, protein and carbohydrates from the food we eat, turning them into energy.⁵ Biotin also helps us maintain normal healthy hair and skin.⁶ Our bodies use it to enable cells to reproduce properly, and skin and hair have a high cell-turnover. Together with other B vitamins, biotin also supports normal psychological and nervous system function⁷ by helping to maintain neurons in the brain.

Adults, including pregnant women, need 40mcg of biotin every day. 

The best animal-based sources of biotin include:¹⁰

The best plant-based sources of biotin include:¹¹ 

Biotin deficiency is very rare because it is found in so many foods. If it does occur, symptoms include:¹² 

Biotin is a water-soluble vitamin, so you’ll get rid of any excess in your urine. However, EU guidelines recommend not consuming any more than 970mcg per day because there’s a lack of evidence about the harm caused by taking higher doses.¹³

Most people can get enough biotin by eating a balanced diet as it’s contained in such a wide range of foods.¹⁴ However, particular medications, like antibiotics, or digestive conditions such as colitis, can prevent your body absorbing nutrients efficiently. These people could consider taking a supplement.¹⁵

Like adults, children should be able to get all the biotin they need from a healthy, balanced diet.

Research suggests that women are at risk of a mild biotin deficiency during pregnancy, particularly in the first trimester.¹⁶ But taking high doses of biotin could harm the baby. A specially formulated prenatal supplement will contain all the nutrients you need, including biotin, in the right amounts but check with your doctor if you’re unsure.

Many people with a biotin deficiency develop hair loss or dry skin, so it’s thought that increasing your biotin intake may help improve your hair, skin and nail health. While there are only a small amount of studies in this area, there has been some reported success.