
Biotin, also called vitamin H, belongs to the vitamin B complex group and helps the body use carbohydrates, fats, and protein to release energy. This vitamin is essential for healthy hair, skin, nails, eyes, and liver. Biotin is also necessary for the optimal functioning of the nervous system.
The food people eat contains complex nutrients in the form of carbohydrates, protein, and fats. Biotin helps metabolize these nutrients to meet the demands of the body.
Biotin is vital for the growth of the developing baby in the uterus; hence, pregnant women are encouraged to consume optimal amounts of this vitamin. Certain studies have indicated that supplements containing biotin along with chromium (a type of mineral element) may help improve blood sugar in some people with diabetes. There is, however, a lack of enough evidence to support the role of biotin in causing this effect.
Some studies suggest that biotin may provide relief in peripheral neuropathy (a condition characterized by nerve damage in the feet, legs, arms, or hands). Peripheral neuropathy causes symptoms, such as tingling, numbness, pain, muscle weakness, burning or strange sensations, and trouble walking. However, sufficient scientific evidence is lacking for the role of biotin in the treatment of peripheral neuropathy.
What are the benefits of taking biotin?
Biotin helps maintain several major systems of the body, promotes the use of enzymes, and carries nutrients throughout the body. Other benefits include the following:
- Blood sugar management
- Studies have reported that biotin may help regulate blood sugar levels in some people with diabetes.
- B vitamins promote healthy brain function and help manage neurological symptoms of diabetes, including neuropathy (nerve dysfunction).
- Promotes hair health
- Studies report that biotin improves hair health by improving shine and volume.
- Biotin also helps cover the scalp in women who experience thinning hair.
- Improves skin and fingernails
- Clinical studies report that biotin helps improve skin hydration and appearance.
- In addition, some studies suggest that biotin can strengthen fingernails and make them grow faster.
- Necessary for prenatal care
- Biotin is essential for normal embryonic growth, promoting a healthy pregnancy.
- Studies have reported that a biotin deficiency can lead to health issues in developing fetuses.
What are food sources of biotin?
A variety of foods contain biotin, including:
- Meat, fish, and organ meats (such as liver)
- Fish (salmon)
- Dairy products, such as milk, yogurt, and cheese
- Cooked whole eggs (raw egg prevents biotin absorption) particularly egg yolk
- Avocados
- Bananas
- Legumes (beans, peas)
- Nuts (almonds, peanuts, pecans, and walnuts)
- Whole grains
- Seeds
- Vegetables, including sweet potatoes, mushrooms, spinach, and broccoli
Biotin is available as a supplement and component in some multivitamin or multimineral and B-complex supplements

QUESTION
Next to red peppers, you can get the most vitamin C from ________________. See AnswerHow much biotin should I take a day?
The amount of biotin needed each day depends on age, gender, and underlying medical conditions.
Age | Recommended amount |
---|---|
Birth to 6 months | 5 mcg |
Infants (7 to 12 months) | 6 mcg |
Children (1 to 3 years) | 8 mcg |
Children (4 to 8 years) | 12 mcg |
Children (9 to 13 years) | 20 mcg |
Teens (14 to 18 years) | 25 mcg |
Adults (older than 19 years) | 30 mcg |
Pregnant people | 30 mcg |
Lactating people | 35 mcg |
The recommended intake may vary depending on the presence of any risk factors for biotin deficiency.
Health News
- Women's Gymnastics Brings High Risk for Concussion
- Going Solo: Masturbation May Give Humans an Evolutionary Edge
- Longer Breastfeeding in Infancy, Better School Grades for Kids?
- Kids With ADHD, Behavior Issues Have Poorer Trajectories as Adults
- FDA Finalizes Limit on How Much Arsenic Can Be in Apple Juice
More Health News »
What is biotin deficiency?
Biotin deficiency may present as
- Thin hair or hair loss
- Weak, splitting, or brittle nails in the fingers and toes
- Rashes around the eyes
- Dry eyes
- Rash or cracks around the mouth (cheilitis)
- Swollen, painful tongue that appears dark or magenta-colored (glossitis)
- Loss of appetite
- Lack of sleep (insomnia)
- Dry, itchy, or scaly skin
- Fatigue
- Low mood or depression
- Nausea
- Digestive issues, such as loose stools
- Aches and pains
If you are diagnosed with biotin deficiency or your doctor thinks you may not be getting enough biotin in your diet, they may prescribe you biotin supplements. Always take these supplements as prescribed by your doctor.
Who should take biotin?
Since biotin is present in various foods, most people get adequate amounts of the vitamin from their diet. Being a water-soluble vitamin, it is not stored in the body. It can, however, be made by the “good bacteria” residing in the gut.
Some people could be at a higher risk of biotin deficiency. These include the people who:
- Have alcohol dependence (alcohol interferes with the absorption of biotin from the gut)
- Have an inherited disorder called “biotinidase deficiency” (a rare genetic disorder in which the body is unable to recycle biotin)
- Are pregnant or breastfeeding
- Consume certain medications, such as antibiotics and antiseizure drugs
- Have chronic gut disorders, such as Crohn’s disease
- Consume raw eggs regularly
- Have been on parenteral nutrition (nutrition given through an intravenous line) for a long period.
Is biotin safe to take?
Because biotin and other B vitamins are water-soluble, the excess is not stored by the body. Additionally, the body gets rid of the excess through urination, so an overdose of biotin is extremely rare.
Biotin supplements may interact with certain medications, however, including:
Subscribe to MedicineNet's General Health Newsletter
By clicking Submit, I agree to the MedicineNet's Terms & Conditions & Privacy Policy and understand that I may opt out of MedicineNet's subscriptions at any time.
Health Solutions From Our Sponsors
Biotin. https://ods.od.nih.gov/factsheets/Biotin-Consumer/
Biotin – Vitamin B7. https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/
Health Benefits of Biotin. https://www.webmd.com/diet/health-benefits-biotin#1
Mount Sinai: "Vitamin H (Biotin)." https://www.mountsinai.org/health-library/supplement/vitamin-h-biotin
National Institutes of Health: "Biotin." https://ods.od.nih.gov/factsheets/Biotin-Consumer/
Top What Does the Vitamin Biotin Do Related Articles
22 Healthy Foods High in B Vitamins
Any deficiency of B vitamins can lead to various health conditions. A diet rich in various types of foods ensures that you get sufficient quantities of B vitamins.Can Vitamin B12 Reverse Premature Gray Hair?
If vitamin B12 deficiency is the cause of premature graying, then it can be reversed with vitamin B12 supplementation.chromium
Chromium (trivalent chromium, chromium 3) is an essential trace metal required by the body and may be taken as a dietary supplement by people with chromium deficiency. Common side effects of chromium include headache, irritability, sleep disturbances, insomnia, mood changes, movement (motor) dysfunction, perceptual dysfunction, cognitive dysfunction, destruction of red cells (hemolysis), low red cell count (anemia), and low platelet count (thrombocytopenia). Consult with your doctor if you are anemic, pregnant, or breastfeeding.Hair Health: 14 Ways to Help Your Hair Grow Faster and Stronger
Hoping to make your hair grow faster? Learn about hair-care tips, treatments, and tricks to nurture your hair and foster growth.Hair Health: Natural Treatments for Hair Loss
The Internet has plenty of ideas as to what can prevent hair loss. WebMD's slide show explains what really works -- and a few things that don’t.multivitamins
Multivitamins are a combination of vitamins, minerals, and other nutrients used to supplement nutritional deficiency and help maintain good health and normal functioning of the body. Common side effects of multivitamins include nausea, vomiting, abdominal pain, dark stools, and constipation. Do not give adult multivitamin preparations to children. Multivitamins at recommended doses are generally safe for use during pregnancy and breastfeeding. Multivitamins cannot replace a healthy diet.panax ginseng
Panax ginseng is an herbal adaptogen, a substance that is believed to help people adapt to and manage stress, anxiety, and fatigue, and is believed to enhance overall health, stamina and cognitive function. Common side effects of panax ginseng include headache, fever (pyrexia), high or low blood pressure (hypertension/hypotension), palpitations, rapid heart rate (tachycardia), breast pain (mastalgia), vaginal bleeding, absence of menstruation (amenorrhea), vomiting, diarrhea, reduced appetite, nervousness, insomnia, mania, euphoria, and swelling (edema). Do not take panax ginseng if you are pregnant.pantothenic acid
Pantothenic acid is vitamin B5, an essential nutrient, which is taken as a supplement to compensate for deficiency. Common side effects of pantothenic acid include headache, weakness/lack of energy (asthenia), muscle pain (myalgia), joint pain (arthralgia), dizziness, flulike illness, sore throat, abdominal pain, nausea, constipation, inflammation of the pancreas (pancreatitis), onset of diabetes mellitus, and others. Consult your doctor if pregnant or breastfeeding.Surprising Reasons Your Hair Is Falling Out
Seeing clumps of hair in your brush every time you groom your tresses? Find out what might be behind your locks loss.vitamin A
Vitamin A is a micronutrient used as a dietary supplement to compensate for natural deficiency and to treat dry eyes (xerophthalmia). When used topically as a retinoid (Retinol), it is used to treat acne. Side effects of vitamin A may include dry mucus, opacity of the cornea, inflammation of the membrane in the eye whites and inner surface of eyelids (conjunctivitis), facial dermatitis, lip inflammation (cheilitis), inflammatory lesions (granulomas) in acne, and others. Acute overdose of vitamin A can cause nausea, dizziness, fatigue, headaches, skin peeling, liver failure and coma that can lead to death. Never exceed the daily recommended dose of vitamin A, especially if pregnant.vitamin A
Vitamin A is a supplement used to prevent and treat vitamin A deficiency. Vitamin A supports growth and bone development, vision, reproduction, and the development and maintenance of skin tissue. It may also improve the function of the immune system and prevent some cancers. Common side effects of vitamin A supplements include sticky skin, inflammation of the lips, acne, and facial dermatitis. Vitamin A is generally considered safe to consume during pregnancy or while breastfeeding.Vitamin B: Are You Getting Enough of All Kinds?
You may have heard of vitamin B12 and folic acid. But did you know there are other important B vitamins? Find out more from this WebMD slideshow.vitamin E
Vitamin E is an essential micronutrient. Oral formulations of vitamin E are available over the counter and may be taken as dietary supplements to compensate for natural deficiency. Vitamin E is an antioxidant that neutralizes free radicals and has other benefits such as inhibiting platelet aggregation, reducing clot formation, and more. Common side effects of vitamin E include diarrhea, gas (flatulence), nausea, headache, fatigue, blurred vision, increase in serum creatinine levels, increased bleeding risk and hemorrhagic stroke, intestinal inflammatory disease (necrotizing enterocolitis) in low birth weight infants, possible vitamin K deficiency, and suppressing the action of other antioxidants.Vitamins and Calcium Supplements
Vitamins are organic substances that are essential for the proper growth and functioning of the body. Calcium is a mineral essential for healthy bones and is also important for muscle contraction, heart action, and normal blood clotting. Check out the center below for more medical references on vitamins and calcium supplements, including multimedia (slideshows, images, and quizzes), related disease conditions, treatment and diagnosis, medications, and prevention or wellness.Vitamins Quiz
Take the Vitamins & Supplements Quiz to learn just how many essential vitamins your body needs to function!