What is Biotin & What Are The Benefits?

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 production and other biologically active substances.

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.