Vitamin B7 (Biotin)

Effects and Benefits

Core Identification

Common Names:
- Biotin
- Vitamin B7
- Vitamin H
- Coenzyme R

Latin Name: N/A (synthetic vitamin)

Category: Vitamin

Uses

Traditional Uses

• General nutritional support as part of B-complex formulations
• Energy production support during periods of fatigue
• Skin and hair health maintenance in traditional wellness practices

Modern Uses

• Brittle Nail Syndrome (BNS) - Strengthens weak, splitting, and brittle nails | Research quality: Moderate
• Key findings: Daily supplementation of 1-3 mg for 6-15 months resulted in stronger, thicker, and smoother nails with fewer ridges; 25% increase in nail thickness observed in one study; two out of three people respond with significantly thicker nails; Columbia University review confirmed effectiveness for brittle nails

• Source citations: The Supplement Handbook (Moyad); The Doctors Book of Natural Health Remedies; TDT Encyclopedia of Vitamins

• Blood Glucose Support - May help improve fasting blood glucose in type 2 diabetes when combined with chromium | Research quality: Preliminary

• Key findings: Combination of biotin and chromium may improve fasting blood glucose levels in type 2 diabetes; some evidence that high-dose biotin might improve insulin function; studies on biotin alone have not shown the same protective effect

• Source citations: The Doctors Book of Natural Health Remedies; TDT Encyclopedia of Vitamins

• Healthy Hair and Skin - Supports keratin production and cell regeneration | Research quality: Moderate

• Key findings: Biotin deficiency can cause dry, flaky skin, hair loss, and dermatitis; deficiency features rash around nose and mouth; supplementation corrects deficiency-related symptoms; B vitamins including biotin help heal and regenerate damaged cells

• Source citations: TDT Encyclopedia of Vitamins; Put Your Best Face Forward (Lee)

• Anticonvulsant-Induced Depletion - Repletes biotin depleted by seizure medications | Research quality: Strong

• Key findings: Multiple anticonvulsants including valproic acid, phenytoin, phenobarbital, carbamazepine, and gabapentin reduce blood biotin levels; individuals may experience appetite loss, mental depression, or hallucinations from deficiency; supplementation recommended during long-term anticonvulsant therapy
• Source citations: A-Z Guide to Drug-Herb-Vitamin Interactions (Gaby)

Active Compounds

Primary Active Ingredients:
- Biotin (d-biotin) - The biologically active form that serves as a cofactor for carboxylase enzymes essential for fatty acid synthesis, amino acid metabolism, and gluconeogenesis
- Biocytin - A bound form of biotin found in foods that must be released during digestion for absorption

Dosage Information

Standard Dosage:
- Form: Capsule, tablet, or as part of B-complex
- Amount: 30-100 mcg per day
- Frequency: Once daily
- Note: EC RDA is 150 mcg (0.15 mg)

Therapeutic Dosage:
- Form: Capsule or tablet
- Amount: 1-3 mg (1,000-3,000 mcg) daily
- Purpose: Brittle nail syndrome
- Duration: 6-15 months for nail improvement; brittleness may return within 10 weeks after discontinuing

Maximum Safe Dosage:
- Daily maximum: 2.5 mg (2,500 mcg) per day is the upper safe intake limit
- Warning threshold: Higher doses have been studied but consult healthcare provider for doses exceeding standard recommendations

Bioavailability Notes:
- Well absorbed from dietary sources
- Raw egg whites contain avidin, a protein that binds biotin and blocks absorption; cooking destroys avidin
- Also produced by bacteria in the bowel, though bioavailability from this source may be limited
- Oral supplementation is effective; topical biotin has not been proven to work

How to Take It

Timing:
- Can be taken any time of day
- Take with or without food
- Consistent daily timing recommended for therapeutic use

Synergies - What It Works Well With

Complementary Supplements:
1. Chromium - Combination may improve fasting blood glucose levels in type 2 diabetes | Enhanced glycemic control
2. B-Complex Vitamins - Biotin works synergistically with other B vitamins for energy metabolism | Comprehensive nutritional support; often included in hair, skin, and nail formulas with boosted B5 (pantothenic acid)
3. Silicon (ch-OSA form) - Both support nail and hair health | Combined keratin structure support
4. Iron - When iron deficiency contributes to nail brittleness, addressing both deficiencies together | Complete nutritional correction for nail health
5. Zinc - Supports nail health alongside biotin | Complementary structural support for nails

Avoidance - What NOT to Combine With

Supplement Interactions:
1. Raw Egg Whites - Avidin protein binds biotin preventing absorption | Can cause deficiency if consumed regularly in large amounts (cooking destroys avidin)

Drug Interactions:
1. Anticonvulsants (Phenobarbital, Phenytoin, Carbamazepine, Valproic Acid, Gabapentin, Primidone) - These medications deplete biotin levels | May cause deficiency symptoms including depression, appetite loss, and malaise | Severity level: Moderate - supplementation recommended
2. Long-term Antibiotics - May reduce biotin by destroying gut bacteria that produce it | Can contribute to deficiency; consider probiotic supplementation | Severity level: Mild

Food Interactions:
- Raw egg whites (avidin binds biotin)
- Regular consumption of large amounts of raw eggs (common in some bodybuilders eating a dozen raw eggs daily) can cause deficiency

Safety Information

Contraindications:
- No known absolute contraindications at recommended doses
- People with inborn errors of biotin metabolism may require specialized medical supervision

Side Effects:
- Very rare at normal doses
- Mild stomach upset reported occasionally
- No significant adverse effects in most studies
- Some individuals report skin sensitivity

Long-Term Use:
- Considered safe for extended use
- Nail benefits require 6-15 months of consistent use
- Benefits typically reverse within 10 weeks of discontinuation
- Regular supplementation may be needed for ongoing benefit

Special Precautions:
- Lab Test Interference: High-dose biotin (often found in hair/skin/nail supplements) can interfere with certain laboratory tests including thyroid function tests and troponin cardiac markers - inform healthcare providers if taking high-dose biotin before lab work
- Pregnancy: No known concerns at standard doses; discuss with healthcare provider
- Kidney Disease: Use standard doses; those on dialysis should consult healthcare provider
- Inborn Errors of Metabolism: Approximately 1 in 123 people has an inherited biotin metabolism disorder which may affect immunity against yeast infections; high-dose supplementation may help in these cases

Primary Uses At-a-Glance

Primary: Brittle nail syndrome, hair health support, skin health support, anticonvulsant-induced depletion

Secondary: Blood sugar support (with chromium), recurrent vaginal yeast infections (in those with metabolic disorders)

Sources

Local Library:
- Moyad, Mark - The Supplement Handbook
- Brewer, Sarah - TDT Encyclopedia of Vitamins
- Moline, Peg - The Doctors Book of Natural Health Remedies
- Gaby, Alan R. - A-Z Guide to Drug-Herb-Vitamin Interactions 2nd Ed
- Curtis, Susan - Neal's Yard Remedies
- Lee, Sandra - Put Your Best Face Forward
- Virtue, Doreen - Nutrition for Intuition

General Knowledge:
- Clinical studies on biotin for brittle nail syndrome
- Biochemical role of biotin as enzyme cofactor
- FDA warnings about biotin interference with laboratory tests