Biotin plays a crucial part in helping the body convert food into energy and supports overall metabolism1.
This FAQ explains what Biotin is, what it does in the body, and how you can make sure you're getting enough of it.
By the end, you’ll have a much better understanding of this important vitamin and whether a supplement containing Biotin could be right for you.
What is Biotin?
Biotin, also known as Vitamin B7, is part of the B-complex family of vitamins. It’s an essential vitamin for your body to function properly but cannot be stored in large amounts, so a regular intake through diet or supplements is important.
Biotin plays a key role in helping enzymes break down fats, carbs, and proteins, turning them into energy your body can use. In simple terms, Biotin helps your body use the food you eat to fuel all the things it needs to do, from maintaining healthy cells to supporting nervous system function.
Biotin is sometimes referred to as the “beauty vitamin” due to its reputation for supporting healthy skin, hair, and nails, but its benefits go much deeper than the surface!
Benefits of Biotin
Biotin contributes to several essential bodily functions:
Supports healthy hair and skin2 – This is one of the most well-known roles of Biotin. Deficiency can lead to thinning hair, brittle nails, and dry skin.
Maintains normal energy metabolism3 – Biotin helps break down food into energy, supporting normal metabolic processes.
Promotes optimal nerve health4 – It supports the communication between your brain and body.
Contributes to psychological function5 – Along with other B vitamins, Biotin helps regulate mood and cognitive processes.
Sources of Biotin
Biotin is found in a wide range of foods, so whatever your dietary preference you're likely to consume some Biotin:
Animal-based sources: Egg yolks, liver, salmon, pork, and dairy products.
Plant-based sources: Nuts (especially almonds and walnuts), seeds, sweet potatoes, avocado, bananas, spinach, and whole grains.
Some of these Biotin-rich foods, including egg yolks and salmon, are also a great source of Vitamin D, which supports both immune and bone health.
Biotin is also produced in small amounts by the beneficial bacteria in your gut6, although it's unclear how much of this is absorbed by the body.
Should I take a Biotin supplement?
Most people who eat a varied diet get enough Biotin naturally. However, there are certain situations where a supplement might be helpful:
If you experience hair thinning or brittle nails – Biotin is often found in “hair, skin, and nails” supplements and may support stronger, healthier growth.
During pregnancy – Biotin needs increase and low levels are not uncommon.
For restricted diets – Vegans or those with limited food variety may benefit from a Biotin supplement.
Optibac’s Women's Wellbeing contains added Biotin to contribute to maintenance of normal skin and hair. Women's Wellbeing is a specially formulated powerful all-round supplement with scientifically proven friendly bacteria plus vitamins for vitality and balance.
When should I not take Biotin?
Biotin is usually very safe to take, even in high amounts, because your body gets rid of the extra through your urine. There are a couple of things to watch out for however. Taking a lot of Biotin can disrupt some blood test results, like those that check your thyroid, hormone levels, or heart health. So it's wise to tell your doctor if you're taking Biotin supplements. Also, while it's rare, some people might have an allergic reaction. If you notice things like a rash, itching, or swelling, stop taking it and talk to your doctor.
Always stick to the recommended dosage. If you’re unsure whether Biotin supplementation is right for you, please contact our Nutrition Team for advice.
What are the signs of Biotin deficiency?
Although Biotin deficiency is rare, it can still occur in some people. You may be more at risk if you consume large amounts of uncooked egg white, have a long-term gut or liver condition, or if you are pregnant or breastfeeding. Long term use of anticonvulsant drugs may also decrease blood levels of Biotin7.
Signs of a Biotin deficiency include:
Hair thinning or hair loss
Brittle nails
Scaly skin or a red rash, particularly around the eyes, nose, and mouth
Fatigue or low energy
Depression, irritability, or confusion
Tingling in the hands and feet (neuropathy)
How much Biotin do I need?
The Nutrient Reference Value (NRV) for Biotin is 50 micrograms (µg) per day for adults. One product in the Optibac range - Women's Wellbeing - contains added Biotin, plus Vitamin B6, Vitamin D and Vitamin C.
The safe upper level is 970µg per day. Most multivitamins and supplements contain safe and effective levels of Biotin well below the tolerable upper limit. Some “beauty” supplements may offer higher doses (1,000–10,000 µg), but these are typically considered safe for short-term use.
Can I take Biotin every day?
Yes! Because it’s water-soluble, Biotin doesn’t build up in the body and is safe to take daily and ongoing.
If you’re taking Biotin alongside other supplements, be mindful of your total intake, especially if undergoing any blood tests, as high doses can skew the results. Also, don't worry if your urine turns a bright yellow colour when you're taking a B Vitamin supplement - although it's most common with Riboflavin (B2), it can happen when you're taking Biotin too.
As always, if you’re on medication, pregnant, or managing a health condition, it’s wise to talk to a healthcare professional before starting any new supplement.
This FAQ was answered by Helen Morton DipION Nutritional Therapist
Hopefully this article has answered some of your questions about Biotin. Check out the other articles in this series: Added Nutrients
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