Biotin — answers to Vitamin B7
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Biotin is a water-soluble B vitamin involved in the metabolism of fats, carbohydrates, and proteins. It occurs naturally in foods such as eggs, nuts, and organ meats.
Why it’s used
Taken to meet daily biotin needs, and marketed for hair, skin, and nail support, though these uses are largely outside of documented deficiency.
What the evidence says
NIH ODS notes that true biotin deficiency is rare and that biotin is essential to normal metabolism. Evidence that supplemental biotin improves hair, skin, or nail appearance in people who are not deficient is limited and mostly restricted to small or low-quality studies. NIH ODS also flags that high-dose biotin can interfere with certain laboratory test results.
Context
No adult RDA has been set; intake recommendations are given as an Adequate Intake of 30 mcg/day for adults, per NIH ODS. Trials on hair or nail appearance have used varying, inconsistently reported doses, making comparison difficult.
Educational information, not medical or safety advice. Consult a professional for allergies or medical concerns.