Vitamin B7 (Biotin) Essential for Healthy Hair, Skin, and Nails

What Is Vitamin B7 (Biotin)?

In this article, we explore the vital role of Vitamin B7, also known as biotin, and its importance in maintaining healthy hair, skin, and nails. You’ll learn what biotin is, how it supports energy metabolism and keratin production, and why it's essential for overall well-being. We’ll also cover the recommended daily intake, the best food sources, common signs of deficiency, and who might be at greater risk. Additionally, we look at the benefits of biotin supplements, their safety, potential side effects, and how biotin compares to other beauty nutrients like collagen.

Biotin, or vitamin B7, or vitamin H, is a water-soluble B-complex vitamin. It operates behind the scenes but plays a very crucial role in your well-being. As a coenzyme, it helps your body metabolize fat, carbohydrates, and proteins - i.e., the breakdown of food you eat into energy your body can use. This makes it critical to metabolism, as well as tissue maintenance.

Apart from its role in energy, biotin is known to have healthy skin, healthy nails, and shiny, rich hair. It allows your body to produce keratin - the protein that gives the structure of your hair, skin, and nails. Since biotin is water-soluble, the body does not store it - meaning you will need a steady supply through foods or supplements.

Key Roles of Biotin in the Body

Energy & Metabolism

Biotin helps activate enzymes that assist in the conversion of nutrients into energy. These enzymes are part of several critical metabolic pathways:

• Gluconeogenesis: The process of creating glucose from non-carbohydrate sources

• Fatty acid synthesis: Needed for cellular structure and energy storage

• Amino acid catabolism: Helps break down proteins into usable building blocks

These roles make biotin especially important for those with active lifestyles or diets that place stress on the body’s energy systems.

Keratin Production & Tissue Repair

One of the more well-known functions of biotin is its contribution to keratin production. Keratin is the protein that gives structure to your hair and nails. By helping regulate genes involved in keratin production, biotin contributes to stronger strands, healthier skin, and less brittle nails.

Neurological Health

Biotin is also involved in supporting your nervous system. It contributes to neurotransmitter activity - meaning it's necessary for nerve signals to travel effectively. Some early research suggests it may also play a role in mood stability and cognitive clarity.

Recommended Daily Intake

Biotin Needs by Age Group

• Infants (0–6 months): 5 µg/day

• Children (1–13 years): 6–20 µg/day

• Teens (14–18 years): 25 µg/day

• Adults (19+ years): 30 µg/day

• Pregnant women: 30 µg/day

• Breastfeeding women: 35 µg/day

Most people get enough from their daily diet - but special life events or health conditions might increase your requirements.

Food Sources of Biotin

Animal-Based Sources

Biotin is found in many common foods. Animal-based options include:

• Cooked egg yolks

• Liver (beef or chicken)

• Salmon and other oily fish

• Pork

• Dairy products like milk and cheese

Plant-Based Sources

For plant-based eaters, there are plenty of biotin-rich options:

• Almonds and walnuts

• Lentils and soybeans

• Sweet potatoes and avocados

• Whole grains and oats

• Leafy greens like spinach and broccoli

Note on Raw Eggs

Raw egg whites contain avidin, a protein that binds to biotin - meaning it prevents your body from absorbing it. Cooking the eggs deactivates avidin and makes them a safe and rich source of biotin.

Recognizing Biotin Deficiency

Causes of Biotin Deficiency

Biotin deficiency is rare, but it can happen. Some common triggers include:

Digestive or Absorption Problems

• Crohn’s disease, IBS, or other gut conditions

• Recent gastric bypass or intestinal surgery

Medication-Related Causes

• Long-term antibiotic use

• Use of anticonvulsants or anti-seizure drugs

Dietary or Genetic Factors

• Highly restrictive or extreme diets

• Biotinidase deficiency (a genetic disorder)

Pregnancy and Breastfeeding

The body’s demand for nutrients increases - meaning biotin needs can go up during pregnancy or lactation.

Symptoms of Biotin Deficiency

Symptoms often show up where you’ll notice them most - your appearance and energy levels:

• Thinning hair or excessive hair loss

• Brittle nails that split or crack easily

• Dry or scaly red rash on the face (around mouth, eyes, or nose)

• Fatigue, low mood, or feelings of depression

• Tingling hands and feet (neurological symptoms)

• Weak muscle tone or difficulty with coordination

When to See a Doctor

If you’re noticing several of these symptoms - especially if you're pregnant or taking medications - it’s worth checking with a healthcare provider. They can test your biotin levels and recommend an appropriate supplement.

Biotin for Hair, Skin & Nails

Hair Health

Biotin doesn't cast a magic spell and make your hair grow faster, but it promotes the underlying support structures that allow the robust, resilient hair. The majority of users report fewer hairs falling out and breaking off in months of supplementation.

Stronger Nails

Biotin can harden soft or splitting nails. In one study, individuals who had brittle nails and took biotin experienced a 25% improvement in nail thickness.

Glowing Skin

Biotin contributes to hydration and smoothness of the skin. Flakiness or irritative symptoms often respond significantly to supplementation in mild deficiency states.

How Long Until Results?

With consistent daily intake, results are typically visible within 3 to 6 months - meaning you’ll need to stick with it for the long haul.

Biotin vs Collagen: A Comparison

What Biotin Offers

• Promotes keratin production

• Helps prevent brittle nails

• May reduce hair thinning

What Collagen Offers

• Supports skin elasticity and hydration

• Provides amino acids for joints and tissue repair

• May reduce visible signs of aging

Better Together

These two don’t compete - meaning they actually work well together. Many people use both for fuller hair, smoother skin, and joint support.

Biotin Supplementation: How & When

Dosage Guidelines

• Everyday support: 30–100 µg/day

• Hair/nail improvements: 1,000–5,000 µg/day

• High-strength doses: Up to 10,000 µg/day (speak to a doctor first)

Best Time to Take It

Take your supplement in the morning with food to improve absorption and avoid any chance of stomach upset.

Avoid pairing it with raw egg whites or taking it on an empty stomach.

Is More Better?

Not necessarily. Most benefits happen at moderate doses. Taking huge doses won’t speed up the results - meaning it may just increase your chance of side effects.

Possible Side Effects & Interactions

If You Take Too Much

Biotin is generally safe, but very high doses may cause:

• Breakouts or acne-like blemishes

• Stomach discomfort

• Interference with lab test results (thyroid, hormones, cardiac tests)

Medication Interactions

Talk to your doctor if you’re taking:

• Anticonvulsants

• Antibiotics

• Statins or cholesterol-lowering drugs

These can reduce biotin absorption or effectiveness.

How to Stay Safe

Start low, monitor how your body reacts, and always disclose biotin use before blood tests.

Who Should Consider Taking Biotin?

At-Risk Groups

You might benefit from biotin supplements if:

• You’re pregnant or breastfeeding

• You follow a vegan, keto, or very restricted diet

• You’ve recently had GI surgery or have absorption issues

• You take medications that lower biotin levels

• You experience hair loss, brittle nails, or skin issues

Talk to a Professional

A registered dietitian or GP can help determine the right dose.

Summary Table: Biotin at a Glance

Topic	Key Details
What it is	Water-soluble B vitamin (B7)
Functions	Energy metabolism, keratin production, skin & brain support
Top sources	Eggs (cooked), liver, salmon, nuts, seeds, leafy greens
Deficiency risks	Rare; linked to gut issues, medications, restrictive diets
Supplement use	Useful in specific cases; typical range: 30–5,000 µg/day
Side effects	Acne, lab test distortion, GI discomfort (at high doses)
Onset time	3–6 months to see benefits