Biotin (Vitamin B7)
Biotin is a B vitamin essential for hair, skin, and nail health. It's one of the most popular supplements for hair growth, though deficiency is rare in people eating a balanced diet.
Research Level: Some human trials show benefits
Dosage
2,500-5,000mcg daily for hair/nails; 30mcg is the adequate intake
When to Take
Can be taken any time of day, with or without food.
Benefits
- ✓Supports hair growth and strength
- ✓Improves nail thickness
- ✓Supports healthy skin
- ✓Aids energy metabolism
- ✓Supports nervous system
How It Works
Biotin is a cofactor for enzymes involved in fatty acid synthesis, amino acid metabolism, and glucose production. These processes are essential for building keratin, the protein in hair, skin, and nails.
Food Sources
Possible Side Effects
- •Generally very safe even at high doses
- •Can interfere with lab tests (thyroid, cardiac)
- •Rare: skin rashes
- •May worsen acne in some people
Drug Interactions
- •Interferes with many lab tests—stop 2 days before blood work
- •Raw egg whites block biotin absorption
- •Some anti-seizure medications
What to Look For
- →D-biotin form (active form)
- →Third-party tested
- →No unnecessary fillers
- →Reasonable dose (mega-doses unnecessary)
Medical Disclaimer
This information is for educational purposes only and should not be considered medical advice. Always consult with a qualified healthcare provider before starting any supplement, especially if you have existing health conditions or take medications. Supplements are not FDA-approved to diagnose, treat, cure, or prevent any disease.