Vitamin B7 (Biotin)

Vitamin B7 (Biotin) Benefits: Hair, Skin, Nails & Energy Metabolism

What it is
Biotin, also known as vitamin B7, is a water-soluble B vitamin that functions as a coenzyme for a group of enzymes called carboxylases, which are essential for energy metabolism and macronutrient processing.

It is naturally found in foods such as eggs, nuts, seeds, and whole grains, and is also produced in small amounts by gut microbiota, although dietary intake remains the primary source [1].

Biotin plays a key role in both metabolic function and structural health, particularly in tissues like hair, skin, and nails.

How it works in the body
Biotin acts as a cofactor for enzymes involved in several key metabolic pathways, including fatty acid synthesis, amino acid metabolism, and gluconeogenesis. Through these roles, it helps convert nutrients into usable cellular energy [2].

It is also involved in maintaining keratin infrastructure, a structural protein found in hair, skin, and nails. Biotin supports keratin production and cellular integrity, which helps explain its association with hair strength, nail integrity, and skin health.

Biotin deficiency, although relatively rare, has been linked to symptoms such as hair thinning, brittle nails, and skin changes, highlighting its importance in maintaining normal tissue structure [3].

Because deficiency is uncommon in the general population, supplementation is most often used for cosmetic support or in individuals with increased needs or impaired absorption.

Primary benefits
• Supports hair and nail strength
• Supports energy metabolism
• Supports skin health and integrity

Typical intake (AI)
• Adults: 30 µg/day

Typical supplemental range
30–300 µg daily (higher doses often used in hair and nail formulations)

Safety notes
Generally very safe due to its water-soluble nature. However, high-dose supplementation may interfere with certain laboratory tests, particularly those involving hormone and cardiac markers.

Did you know?
Biotin was historically known as “Vitamin H”, from the German Haar and Haut, meaning hair and skin.

References

1. NIH Office of Dietary Supplements. Biotin Fact Sheet for Health Professionals. Updated 2024

2. Mock DM. Biotin. Am J Clin Nutr. 1996

3. Patel DP et al. A review of biotin for hair loss. Skin Appendage Disord. 2017