Biotin: The Beauty Vitamin with More Hidden Powers

Biotin plays a crucial role beyond just supporting healthy skin, hair, and nails. It is essential for various bodily functions. Let us explain which.

4 MIN READ — 02/21/2025

Beauty is in the eye of the beholder—but in many cultures, full, glossy hair and healthy, smooth skin are seen as universal ideals. Luckily, there’s a vitamin that supports all of these processes in the body. However, biotin can do much more, and we’ll explain exactly how below.

What Is Biotin and Why Is It Important?

Biotin is a vitamin from the B-complex family. In the UK and the US, it’s also referred to as Vitamin B7, while in France it’s known as Vitamin B8. To make things even more confusing, it’s historically been called Vitamin H (for “Haut”—the German word for skin). But for clarity’s sake, we’ll stick with biotin.

Your body needs biotin for more than just your hair and skin; it plays a vital role in a range of essential metabolic processes that every single cell relies on. For instance, biotin helps break down stored nutrients like fatty acids and amino acids, converting these into sugar when you’re hungry—ensuring your body doesn’t run out of energy.

Biotin is also key to the synthesis of fatty acids. And while these aren’t just found in those less-than-desirable fat deposits, they also form the biomembranes that surround our body’s cells and are vital for hormone production and other biologically active substances.

One of biotin’s most critical functions is in the brain, where it’s required for synthesising certain neurotransmitters. As a result, it’s thought to have an impact on psychological function. Even in the cell nucleus, biotin plays a crucial role, helping to structure DNA and activate or deactivate genes as needed.

As you can see, biotin’s benefits go far beyond external beauty.

Is It True That Biotin Promotes Hair Growth?

Unfortunately, not quite. While early signs of biotin deficiency do affect the hair, leading some to believe the vitamin can directly promote hair growth or repair damaged strands, the reality is a bit more nuanced. Biotin is a common ingredient in many cosmetic and medical hair products. Studies suggest that hair issues caused by biotin deficiency can improve within months of supplementation. The European Food Safety Authority (EFSA) even acknowledges that Biotin helps maintain normal hair. However, it’s unlikely that biotin will make your hair grow faster or fix split ends.

Why Are Healthy Skin, Hair, and Nails Seen as Beauty Ideals?

No matter how much we may resist conventional beauty ideals, it’s hard to deny the importance of hair and skin—both for ourselves and others. There’s a good reason for this. According to a widely accepted evolutionary theory, outward attractiveness reflects an individual's internal health. This attractiveness acts as a mechanism for identifying healthy partners. In other words, we perceive traits like full hair and clear skin as attractive because we associate them with good health.

So, can good nutrition not only keep vital internal processes in check but also contribute to outer beauty? To some extent, yes. However, numerous other biological, cultural, and even economic factors influence beauty standards—and these are still being researched today.

Which Foods Contain Biotin?

Biotin is a water-soluble vitamin, meaning it isn’t stored in the body. This is why it’s important to get biotin through your diet. These seven foods are great sources of Biotin:

  • Cooked eggs (such as boiled)
  • Offal (liver, kidney)
  • Mushrooms (chanterelles, porcini, champignons)
  • Nuts and seeds (sunflower seeds, walnuts)
  • Milk and dairy products
  • Soybeans
  • Oats, whole grains, and brown rice

Good to know: You might be wondering why we specify "cooked eggs." This is because raw eggs contain a protein called avidin, which inhibits biotin absorption. So, eating a lot of raw eggs can lead to a biotin deficiency.

Daily Biotin Requirement: 40 Micrograms

The German Nutrition Society (DGE) recommends a daily intake of 40 micrograms of biotin for adolescents and adults. For those breastfeeding, the DGE suggests a slightly higher intake of 45 micrograms per day.

What Are the Symptoms of Biotin Deficiency?

Early signs of biotin deficiency often appear in tissues that regenerate quickly, such as the skin, hair, and nails. Symptoms of deficiency may include:

  • Flaky, red skin around the eyes, nose, and mouth
  • Hair loss and brittle nails
  • Inflammation of the cornea and conjunctiva
  • Fungal infections of the mucous membranes
  • General immune weakness
  • Fatigue and lethargy
  • Nausea, vomiting, and loss of appetite

Doctors may not immediately think of biotin deficiency when diagnosing these symptoms, as they can also indicate many other health conditions.

Are There Side Effects from Taking Biotin Supplements?

Because biotin is water-soluble, your body will excrete any excess through urine. This means that even larger doses of biotin are generally considered safe.

At a Glance

  • 01.

    Biotin is a B-vitamin. Your body needs it not only for your hair and skin but also for a range of critical metabolic, brain, and nervous system processes.

  • 02.

    The first signs of biotin deficiency often include hair loss, flaky skin, and brittle nails.

  • 03.

    You need around 40 micrograms of biotin daily—make sure you’re getting enough to fully support your body. This can be achieved through a balanced, varied diet as well as supplements.

Article Sources

Food supplements are not a substitute for a balanced and varied diet and a healthy lifestyle. Do not exceed the indicated daily intake. Keep out of reach of children. Please inform and consult your doctor before consuming this product. Not suitable for children and adolescents under 18 years, pregnant or breastfeeding women. Refrain from taking other food supplements containing zinc. Persons taking anticoagulant medication should seek medical advice before consuming vitamin K-containing supplements.

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º Food Supplement. In combination with a healthy diet and exercise.

ª Survey on the awareness of multi-nutrient powders with 211 consumers aged 18 to 49 in Germany, 09/24.

↡ Survey of 527 AG1 customers after 12+ days of use, 2024. The survey was conducted on a previous version of AG1’s continually evolving formulation. The survey results can be transferred to the current version of the formula due to no or scientifically negligible changes in supporting nutrients. Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid, and folate help reduce tiredness and fatigue. Pantothenic acid supports mental performance. Calcium supports normal digestive enzyme function, while biotin maintains normal mucous membranes, such as the gut lining.

⧘ Compared to individual supplements typically sold in retail, such as:
Vitamin B complex, Vitamin A, Vitamin C, Vitamin E, bacterial cultures, zinc, magnesium, calcium, selenium, chromium, manganese, molybdenum, coenzyme Q10, greens powders (from sea algae like spirulina, barley leaf, wheatgrass, dandelion, spinach powder, etc.), mushroom supplements (reishi, shiitake)

‡ Survey of 144 verified customers from 12 European countries who have been taking AG1 for an average of 9 days.

Immune System

1: With vitamins A, C, B6 and B12 as well as folate, zinc, copper and selenium, AG1 contributes to the normal function of the immune system. Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise.

Energy; Metabolism

2: Vitamins C, B6, B12, riboflavin, niacin, pantothenic acid and magnesium contribute to normal energy-yielding metabolism and to the reduction of tiredness and fatigue. With vitamins C, B6, B12, as well as thiamine, riboflavin, niacin, biotin, pantothenic acid, calcium, phosphorus, copper and manganese, AG1 contributes to normal energy-yielding metabolism. Magnesium contributes to electrolyte balance. Biotin, zinc and chromium contribute to normal macronutrient metabolism.

Cell Protection

3: With vitamins E and C as well as riboflavin, zinc, copper and selenium, AG1 contributes to the protection of cells from oxidative stress. Phosphorus contributes to normal function of cell membranes. Folate, Vitamin B6 and B12 contribute to normal homocysteine metabolism.

Mental Performance; Psychological Function; Nervous System

4: With pantothenic acid, AG1 contributes to normal mental performance. Zinc contributes to normal cognitive function. With vitamins C, B6, B12, B1, B3 and B7 AG1 contributes to normal psychological function and to normal functioning of the nervous system. Calcium contributes to normal neurotransmission.

Skin, Hair & Nails

5: With vitamins A, as well as riboflavin, niacin, biotin and zinc, AG1 contributes to the maintenance of normal skin. Vitamin C contributes to normal collagen formation for the normal function of skin. Vitamin B7, zinc and selenium contribute to the maintenance of normal hair. Zinc and selenium contribute to the maintenance of normal nails.

Hormonal System

6: With vitamin B6, AG1 contributes to the regulation of hormonal activity. Zinc contributes to the maintenance of normal testosterone levels in the blood. Selenium contributes to the normal thyroid function. With chromium, AG1 contributes to the maintenance of normal blood glucose levels.

Digestion

7: Calcium contributes to the normal function of digestive enzymes. Biotin AG1 contributes to the maintenance of normal mucous membranes (e.g. intestinal mucosa).

Muscles

8: With calcium and magnesium, AG1 contributes to normal muscle function.