Biotin (B7)
vitamins
Biotin is a water-soluble B-vitamin essential for energy metabolism and the synthesis of fatty acids, amino acids and glucose. It supports the health of hair, skin, and nails whilst playing a crucial role in keratin production. Biotin is also involved in gene regulation and cell signalling.
Benefits
Dosage
Typical Dose
2.5-5 mg daily
Upper Limit
10 mg daily
Timing
With food for optimal absorption
Forms & Bioavailability
Biotin tablets
Good oral bioavailability; water-soluble vitamin readily absorbed in small intestine
Biotin capsules
Similar absorption to tablets; consistent dosing
Biotin powder
Excellent bioavailability; allows flexible dosing
Side Effects
Interactions
Research Summary
Clinical studies demonstrate biotin supplementation improves nail thickness and reduces nail brittleness, particularly in individuals with fragile nails. Evidence supports its role in hair health, though results vary. Research on blood sugar regulation and skin health shows promise, though more robust clinical trials are needed to establish definitive efficacy.
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