Biotin
Also known as: vitamin b7, vitamin h, coenzyme r
Recommended Dosage
1000–5000 mcg
Biotin (vitamin B7) is a water-soluble B vitamin that serves as a coenzyme for carboxylase enzymes involved in fatty acid synthesis, gluconeogenesis, and amino acid metabolism. While widely marketed for hair, skin, and nail health, evidence for these benefits is primarily limited to those with actual biotin deficiency. An important clinical consideration is that high-dose biotin supplementation (>5mg) can significantly interfere with laboratory assays, causing falsely abnormal thyroid, troponin, and hormone test results.
TL;DR: Water-soluble B vitamin important for fat and carbohydrate metabolism. Commonly used for hair/nail support — evidence is stronger in true deficiency. Important: stop before lab tests.
Quick Facts
Evidence
Grade B
Studies
2
Interactions
2
Forms
1
Evidence Rating: Grade B — Moderate Evidence
Some RCTs with positive results, or strong observational evidence. More research may refine our understanding.
Interaction Warnings
Avidin in raw eggs binds biotin and prevents absorption. Avoid raw egg whites when taking biotin.
ALA and biotin compete for the same transporter. Separate dosing if taking both.
Important Notes
- Biotin at doses >1mg can interfere with thyroid, cardiac troponin, and hormone lab tests — stop 48-72h before blood tests
- True deficiency is rare; most hair loss has other causes
- Evidence for hair growth in non-deficient individuals is weak
Clinical Evidence (2 studies)
Biotin supplementation for hair and nail fragility
Soleymani T et al. (2017) — Skin Appendage Disord
Biotin improved nail thickness in 91% of patients with brittle nails; hair improvement in documented deficiency states
View on PubMedHigh-dose biotin in progressive multiple sclerosis
Sedel F et al. (2015) — Mult Scler Relat Disord
Ultra-high dose biotin (100-300mg) showed neurological improvement in progressive MS pilot trial
View on PubMedAlternatives to Consider
These supplements target similar goals and may be worth considering alongside or instead of Biotin.
Pantothenic Acid (Vitamin B5)
Grade BEssential for CoA synthesis (energy metabolism, fat breakdown, hormone production). Deficiency rare but supplement shows promise for acne and stress-related fatigue.
Vitamin C
Grade AEssential antioxidant vitamin. Supports immune function, collagen synthesis, and antioxidant defense. 50% infection reduction in athletes.
Vitamin B6
Grade AEssential coenzyme for neurotransmitter synthesis (serotonin, GABA, dopamine). Strong evidence for PMS. Deficiency common in those on OCP or with poor diet.
Related Supplements
Pantothenic Acid (Vitamin B5)
Grade B — Moderate EvidenceEssential for CoA synthesis (energy metabolism, fat breakdown, hormone production). Deficiency rare but supplement shows promise for acne and stress-related fatigue.
Astaxanthin
Grade C — PreliminaryExtremely potent antioxidant carotenoid. Promising for skin health and exercise recovery. Still building human evidence.
Sea Moss
Grade C — PreliminaryMineral-rich seaweed popular for its 92-mineral profile. Prebiotic fiber supports gut health. Limited clinical trial evidence despite popularity — most claims extrapolated from nutrient analysis. Iodine content requires caution.
B-Complex
Grade B — Moderate EvidenceGroup of essential vitamins for energy metabolism, nervous system function, and mood. Methylated forms preferred for MTHFR variants.
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⚕️ Important Disclaimer
This information is for educational purposes only. It is not medical advice. Always consult a healthcare provider before starting any supplement regimen, especially if you take medications or have health conditions.
DoseGrade does not sell supplements and has no affiliate relationships with supplement manufacturers.