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What Is Biotin?
Biotin is one of the B-vitamins, also known as vitamin B7.
It was once called coenzyme R and vitamin H. The H stands for Haar und Haut, which is German for hair and skin.
Biotin is water-soluble, which means the body doesn’t store it. It has many important functions in the body.
vitamin is important for hair (2, 10).
While it is often marketed as an alternative treatment for hair loss, only people with an actual biotin deficiency get significant benefit from supplementing (11).
It is recommended that people with biotin deficiency take 30 to 100 micrograms (mcg) per day. Infants would need a smaller dose of 10 to 30 mcg.
Whether it improves hair growth in healthy people has yet to be determined.
Summary: Biotin is claimed to promote hair growth and healthy hair, but the evidence is weak. However, deficiency has been linked to hair loss, and those who are actually deficient may benefit from supplementing.
4. Pregnancy and breastfeeding
Biotin is important during pregnancy and breastfeeding. These life stages have been associated with an increased requirement for this vitamin (12, 13).
In fact, it has been estimated that up to 50% of pregnant women may develop a mild biotin deficiency. This means that it may start to affect their well-being slightly, but isn’t severe enough to cause noticeable symptoms (14, 15, 16).
Deficiencies are thought to occur due to the faster biotin breakdown within the body during pregnancy (17).
Additionally, a major cause for concern is that animal studies have found that a biotin deficiency during pregnancy may cause birth defects (18, 19, 20).
Nevertheless, remember to always consult your doctor or dietitian/nutritionist before taking supplements during pregnancy and while breastfeeding.
Summary: If you’re pregnant or breastfeeding, your biotin requirements may go up. Up to 50% of women may get less of this vitamin than they need during pregnancy.
5. Reduced blood sugar in people with diabetes
Type 2 diabetes is a metabolic disease. It’s characterized by high blood sugar levels and impaired insulin function.
Researchers have studied how biotin supplements affect blood sugar levels in type 2 diabetics.
Some evidence shows biotin concentrations in blood may be lower in people with diabetes, compared to healthy individuals (21).
Studies in diabetics given biotin alone have provided mixed results (21, 22).
However, several controlled studies indicate that biotin supplements, combined with the mineral chromium, may lower blood sugar levels in some people with type 2 diabetes (23, 24, 25, 26).
Summary: When combined with chromium, biotin may help lower blood sugar levels in people with type 2 diabetes.
Summary: People with a biotin deficiency may experience skin problems. However, there is no evidence that the vitamin has
Summary: High biotin doses hold promise for treating multiple sclerosis, a serious disease that affects the central nervous system.
Biotin is found in a wide variety of foods, so an actual deficiency is rare.
Foods that are particularly good sources include:
Organ meats, such as liver and kidney
Legumes, such as soybeans and peanuts
Nuts and nut butters
In addition, your gut bacteria produce some amount of biotin. It’s also available as a supplement, either on its own or as a component of mixed vitamin supplements.
Summary: Many foods contain significant amounts of biotin, and it is also available as a supplement. Your gut bacteria can also produce it.
Summary: Biotin appears very safe, even at extremely high doses.
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