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Vitamin

Biotin

Biotin, or vitamin B7, is a water-soluble B vitamin the body needs to break down fats, carbohydrates and protein.

Also listed as Vitamin B7, Vitamin H, D-Biotin, Biotin Extract

Hair & SkinLongevity

What it is studied for

The strongest rated effects first. Bars show the size of the effect, the letter grades the evidence, and each rating lists the studies behind it.

Skin textureHair & SkinSmallC2 studies
Hair StrengthHair & SkinSmallC2 studies
Hair GrowthHair & SkinSmallC2 studies
Skin HydrationHair & SkinNo effectFNo linked study
Oxidative stressLongevityNo effectFNo linked study
Every rating with its studiesGrouped by health goal, with the publications behind each rating

What does biotin do?

Biotin is a water-soluble B vitamin involved in processing fats, carbohydrates and amino acids. Its everyday metabolic role is well established; it does not establish a benefit from taking extra biotin. 1 2

Who can develop a deficiency?

Deficiency is rare. Very restricted diets rich in raw egg white and artificial nutrition without biotin are possible causes; heavy alcohol use and medicines for epilepsy can also affect biotin availability. Hair loss, skin changes and neurological problems are among the possible signs. 1

Key studies

The most recent publications linked to Biotin's ratings.

Biotin for Hair Loss: Teasing Out the Evidence.2024Nutritional Supplements for Skin Health—A Review of What Should Be Chosen and Why2023Dietary supplements in dermatology: a review of the evidence for zinc, biotin, vitamin D, nicotinamide, and polypodium.2020A Review of the Use of Biotin for Hair Loss2017The Infatuation With Biotin Supplementation: Is There Truth Behind Its Rising Popularity? A Comparative Analysis of Clinical Efficacy versus Social Popularity.2017

Why people take it

Essential Health21.5%
Energy18.5%
Immune Support17.2%
Bone & Joint9.2%
Cognition7.4%
Hair & Skin4.8%

SuppCo community snapshot, 2026-09-28. Reasons for use are not evidence that it works.

Questions people ask

Does hair loss prove I need biotin?

No. The published reports of benefit reviewed in 2017 concerned people with underlying disorders; they do not establish that routine hair loss is a biotin deficiency. 3

Why are German and US intake values different?

Both are estimates of an adequate intake: DGE lists 40 µg for adults, while the US value is 30 µg. Neither is a dose established to improve hair growth. 1 4

Are raw eggs a better source?

Raw egg white contains avidin, which binds biotin and limits absorption. Cooking inactivates avidin. 4

Should I mention biotin before a blood test?

Yes. BfR advises disclosing current or recent use to the clinician or laboratory because some results can be distorted. 2

Sources

  4. Biotin: Fact Sheet for Health Professionals NIH Office of Dietary Supplements