Biotin: Vitamin B7 for Skin & Hair

Biotin appears on almost every hair and skin product – and goes by three names: vitamin B7, vitamin H and simply biotin. Its reputation as the “beauty vitamin” is justified, but it is often overstated. That is because biotin can claim an authorised role for skin and hair – yet, of all things, not for the nails. Anyone who knows this shops more wisely.

Short and to the point: Biotin contributes to the maintenance of normal hair and skin and supports the nervous system, the psyche and energy metabolism. The requirement is small at around 40 µg per day and is usually well covered through the diet. There is no authorised biotin claim for nails – that is the job of zinc and selenium.

The key points at a glance

• Biotin contributes to the maintenance of normal hair and skin.
• It also supports the nervous system, the psyche and energy metabolism.
• The requirement is low at around 40 µg per day – a genuine deficiency is rare.
• For nails there is no biotin claim; zinc and selenium are the appropriate nutrients for that.

What biotin does in the body

Biotin belongs to the B vitamins and works as a coenzyme – an indispensable helper of certain enzymes. Specifically, it is the “carbon carrier” for a handful of so-called carboxylases: enzymes that carry out central steps in the metabolism of fats, carbohydrates and amino acids. Put vividly, biotin passes on a tiny building block at these stations, without which the process stalls. Because skin and hair are among the fast-growing, metabolically active tissues, a good supply makes itself felt here.

Among the authorised claims are that biotin contributes to the maintenance of normal hair, to the maintenance of normal skin and mucous membranes, to the normal function of the nervous system, to normal psychological function and to a normal energy metabolism.

Authorised claims at a glance

Why biotin is called the “beauty vitamin”

The nickname is no accident – and it has an understandable core. Skin and hair are among the tissues that renew themselves particularly quickly: hair roots produce new cells almost continuously, and the skin constantly sheds old cells and forms new ones. Such metabolically active tissues rely on a smooth supply of energy and building blocks, and this is exactly where biotin works as a coenzyme. That explains why a good biotin supply contributes to the maintenance of normal hair and skin – the authorised claims thus reflect a real biochemical connection, not a pure marketing invention. What remains important is the honest addition: “maintenance of normal” means supporting a normal function, not a growth booster when the supply is already good.

Skin, hair – and the matter of the nails

Here a closer look pays off, because biotin and nails are often mentioned in the same breath in advertising. The fact is: for nails there is no authorised biotin claim. If nails matter to you, zinc and selenium are the nutrients with an authorised claim for the maintenance of normal nails. For the whole beauty topic – and the sensible combination of the three – the guide Skin, Hair & Nails: Biotin, Zinc, Selenium is worth reading, as is Nutrients for strong fingernails.

Why many people reach for biotin

Biotin is one of the classics on the beauty shelf – above all because of the desire for healthy hair growth and beautiful skin. In certain life situations the supply is considered more closely: with a one-sided diet, with a purely plant-based diet (see Nutrients for vegans) or when a lot of raw egg white is eaten – more on that in a moment. As part of the B-vitamin family, biotin also works in energy metabolism, which also makes it interesting for the topic of energy metabolism.

What research is investigating

The role of biotin as a coenzyme of the carboxylases is textbook knowledge and biochemically well understood – that is the solid ground beneath the authorised claims for hair, skin and energy metabolism. An interesting, well-documented detail is the interaction with raw egg white: it contains the protein avidin, which binds biotin in the gut and can thus slow absorption – cooked egg is not affected. As for the effect of very high biotin doses on hair and nails in people without a deficiency, the evidence is limited; research continues to look closely here. Honestly framed, this means: with a good supply, biotin is a reliable building block, but a “more helps more” for more beautiful hair is not proven by it.

In practice: how much biotin and from where?

The requirement is small at about 40 µg per day and is usually well covered through the diet. A genuine deficiency is rare. Food supplements sometimes contain very high biotin doses. Here is a practical point that many people are not aware of and that is important:

Caution with blood tests: High amounts of biotin can falsify laboratory tests – for example thyroid or certain cardiac values, because many laboratory methods are based on biotin. Therefore mention that you are taking it before blood tests and pause it in good time after consulting your doctor. This is not a danger, but it can lead to incorrect readings if no one knows about it. Anyone taking thyroid medication will find context in the guide Food supplements and thyroid medication.

Biotin and the other B vitamins

Biotin rarely works alone – it is part of the B-vitamin team that keeps energy metabolism running together. That is why biotin is found in many multivitamins and B complexes together with B12, folic acid and the other B vitamins. If your goal is a well-rounded beauty and energy profile, a B complex is often more practical than the single vitamin – an overview is provided by B vitamins from B1 to B12. If, on the other hand, you want to supplement biotin very specifically on its own, pure biotin preparations are also available; how much makes sense is put into perspective by Biotin: How much per day?.

Food sources

Good sources of biotin are egg yolk, nuts, oats, legumes, mushrooms and liver. Because biotin is partly produced by gut bacteria themselves and is present in many foods, the supply is usually unproblematic with a balanced diet. A detail for the kitchen that surprises many: raw egg white contains the protein avidin, which binds biotin in the gut and can slow absorption – cooked egg white does not, because heating renders avidin harmless. So anyone who likes to eat eggs is on the safe side with thoroughly cooked egg and at the same time makes optimal use of the biotin-rich egg yolk. A realistic view to close: because biotin is so widespread and the requirement so small, a genuine deficiency is the exception rather than the rule with a normal mixed diet.

Honestly framed

Biotin is a solid B vitamin with clearly authorised claims for hair, skin, nerves, psyche and energy – and a genuine deficiency is rare with a normal diet. Anyone who supplements it should keep two things in mind: for nails it is not the right vitamin (that is zinc and selenium), and high doses can throw off laboratory tests. Realistically, biotin is a sensible building block in the beauty context, not a booster for hair growth when the supply is already good.

Matching products from Scheunengut

Biotin is part of the B vitamins – you will find products in the category B Vitamins. Matching beauty partners are available under Zinc, Selenium and in the section Beauty – Skin, Hair & Nails. For further reading: B vitamins at a glance, Skin, Hair & Nails, Healthy hair growth, Strong fingernails and Biotin: How much per day?.

Frequently asked questions (FAQ)

What is biotin good for?

Biotin (vitamin B7) contributes to the maintenance of normal hair and skin and supports the normal function of the nervous system, the psyche and energy metabolism. It acts as a coenzyme of certain enzymes in the metabolism of fats, carbohydrates and amino acids.

Does biotin help with brittle nails?

For nails there is no authorised biotin claim. If strong nails matter to you, zinc and selenium are the nutrients with an authorised claim for the maintenance of normal nails. Biotin, by contrast, is responsible for hair and skin.

How much biotin do you need per day?

The requirement is low at around 40 µg per day and is usually well covered through a balanced diet. A genuine deficiency is rare, since biotin is present in many foods and is partly produced by gut bacteria.

Can biotin falsify blood values?

Yes, high amounts of biotin can falsify certain laboratory tests, such as thyroid or cardiac values, because many laboratory methods are based on biotin. Mention that you are taking it before blood tests and pause it in good time after consulting your doctor, so that the readings are accurate.