Biotin is vitamin B7 (formerly also called vitamin H), a water-soluble vitamin from the B group. Biotin contributes to the maintenance of normal hair and normal skin, as well as to normal energy-yielding metabolism, which is why biotin tablets and capsules are most often chosen to support beautiful hair. The body obtains it from food, and a smaller amount is also produced by gut bacteria.
In the Biotin category at ApotekaOnline you will find biotin products in tablets and capsules, in doses ranging from moderate to very high, as well as combinations of biotin with other vitamins and minerals. For a wider choice of beauty products, take a look at the Vitamins for hair, skin and nails category, and if you are troubled by increased hair loss, the Products for hair loss category. Biotin is also often combined with collagen – a selection of such products can be found in the Collagen for skin, hair and nails category.
What biotin does in the body – and what it does not
Biotin is a cofactor of enzymes involved in breaking down fats, carbohydrates and proteins. That is why the claims authorised for biotin in the European Union relate to metabolism, the nervous system, skin, mucous membranes and hair. It is important to know that there is no authorised EU health claim for biotin for nails, even though biotin is often mentioned in that context – for nails, products usually rely on other ingredients, such as zinc or selenium.
| Area | Authorised EU claim for biotin |
|---|
| Hair | Yes – contributes to the maintenance of normal hair |
| Skin and mucous membranes | Yes – contributes to the maintenance of normal skin and normal mucous membranes |
| Energy and metabolism | Yes – normal energy-yielding metabolism and normal macronutrient metabolism |
| Nervous system and mind | Yes – normal functioning of the nervous system and normal psychological function |
| Nails | No – there is no authorised claim for nails |
True biotin deficiency is rare, as biotin is found in many foods: eggs (especially the yolk), offal, nuts, seeds, legumes, oats and some vegetables. Interestingly, raw egg white contains the protein avidin, which binds biotin and prevents its absorption, while cooking makes avidin lose this property. Research suggests that biotin helps most those whose intake is insufficient, whereas in people with a balanced diet additional biotin probably brings no visible extra effect on hair.
Biotin for hair – how to choose the dose
The nutrient reference value (NRV) for biotin in the EU is 50 µg. The products on offer contain many times this amount, so when choosing it is useful to compare the dose with the NRV. No upper limit for safe intake has been established for biotin because there is not enough data, but this does not mean that very high doses are necessary for everyone. Moderate doses are usually sufficient for everyday support, and higher doses should be taken only in line with the manufacturer's instructions.
| Product | Biotin (according to product name) | Relative to NRV (50 µg) |
|---|
| BiVits ACTIVA Biotin | 300 µg | 600% NRV |
| NOW BIOTIN | 5,000 µg | 10,000% NRV |
| Biotin-8 | 8,000 µg | 16,000% NRV |
Hair grows slowly, so changes, if any, may only be noticed after several months of regular use. Increased or sudden hair loss can have various causes – hormonal changes, iron deficiency, stress, thyroid disease – so if the problem persists, consult a doctor or dermatologist rather than simply increasing your biotin dose.
Pharmacist's tip
If you take biotin and have blood tests scheduled, be sure to tell your doctor and the laboratory. Biotin, especially in high doses, can affect the results of certain tests, above all thyroid hormones (TSH, fT4, fT3) and troponin, so a result may appear falsely high or falsely low. That is why it is advisable to stop biotin a few days before the test, and for longer with high doses – agree the exact interval with your doctor or the laboratory. Pregnant and breastfeeding women should take biotin only in products intended for this period or on a doctor's advice. Follow the manufacturer's instructions and do not combine several biotin products at the same time.
Ljubica Barbulović, MPharm
Frequently asked questions (FAQ)
1. What is biotin?
Biotin is vitamin B7, a water-soluble vitamin from the B group. It contributes to the maintenance of normal hair, skin and mucous membranes, as well as to normal energy-yielding metabolism and normal functioning of the nervous system.
2. Does biotin help with hair loss?
Biotin contributes to the maintenance of normal hair. Research suggests that the effect is most pronounced in people with insufficient intake, while in those with a balanced diet additional biotin probably does not change much. If your hair has been falling out more than usual for a long time, seek a doctor's advice.
3. Does biotin cause weight gain?
No. Biotin has no calorific value and is not associated with weight gain. It is involved in macronutrient metabolism, but it does not increase appetite or affect weight.
4. How much biotin per day and for how long?
The nutrient reference value is 50 µg per day, and products usually contain from several hundred to several thousand micrograms. Follow the manufacturer's instructions. As hair grows slowly, the effect can only be assessed after several months of regular use.
5. Which foods contain biotin?
Biotin is found in eggs (especially the yolk), offal, nuts, seeds, legumes and oats. Raw egg white binds biotin, so eggs should be eaten cooked.
6. Does biotin affect blood test results?
Yes, biotin can affect certain laboratory tests, especially thyroid hormones and troponin. Tell your doctor and the laboratory that you are taking it, and stop taking it a few days before the test, as they advise.
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