Biotin
vitamins
Biotin, also known as vitamin B7, is a water-soluble B-complex vitamin essential for energy metabolism and the health of hair, skin, and nails. It functions as a coenzyme in carbohydrate, fat, and protein metabolism. Biotin deficiency is rare in developed countries but supplementation may benefit those with brittle nails or hair loss.
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Benefits
Dosage
Typical Dose
2.5 mg (2,500 mcg) daily
Upper Limit
10 mg (10,000 mcg) daily
Timing
With meals for optimal absorption
Forms & Bioavailability
Biotin tablets
High
Biotin capsules
High
Liquid biotin
Very high
Biotin gummies
Moderate to high
Side Effects
Interactions
Research Summary
Clinical evidence supports biotin supplementation for improving nail strength and thickness in individuals with brittle nails. Studies on hair loss show modest benefits, particularly for those with biotin deficiency. However, research in healthy individuals without deficiency is limited, and more rigorous trials are needed to establish efficacy for cosmetic purposes.
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The Bottom Line on Biotin
Biotin is well-researched with strong evidence supporting its primary benefits.It is most commonly used for supports healthy hair growth and reduces hair loss and strengthens nails and reduces brittleness. As with any supplement, individual results vary. Start with the lower end of the dosage range and assess for 4-8 weeks before adjusting.
About Our Research
This profile is compiled from peer-reviewed research published on PubMed, the NIH Office of Dietary Supplements, and established nutritional science databases. Dosages reflect clinically-studied amounts from human trials where available. We update profiles as new research emerges. This is not medical advice — consult a healthcare professional before supplementing.
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