“Vitamin B7 (biotin)?”Here!Biotin
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As a supplement
Talk to your doctor or pharmacist.
Roll Call does not check drug interactions or assess personal safety.
Biotin is a water-soluble B vitamin that acts as a helper molecule for several enzymes involved in metabolizing fats, carbohydrates, and proteins.
Why it’s used
Taken to support metabolism generally, and widely marketed for hair, skin, and nail appearance.
What the evidence is for
supporting normal fat, carbohydrate, and protein metabolism.
What the evidence says
Per NIH ODS, biotin's role in metabolic enzyme function is well established and deficiency (rare) causes hair thinning and skin rashes. Evidence that supplemental biotin improves hair or nail appearance in people who are not deficient is limited.
Dose studied
30–30 mcg — Adequate Intake for adults, per NIH ODS.
Context
NIH ODS sets an Adequate Intake for biotin rather than an RDA, reflecting limited data on precise requirements; clinical deficiency is uncommon in typical diets.
Rumors
Supporting normal fat, carbohydrate, and protein metabolism.
Supports — establishedhealth and safety evidence
Measured as a biomarker.
- Biotin - Health Professional Fact Sheet (Regulatory) · Funding not checked
How much is a reference amount
- 30 mcg a dayfor adults 19 and over · Adequate Intake
No upper limit has been set — the data was not sufficient to set one, which is a gap in the research rather than a finding about safety.
An AI, not an RDA — the FNB found the data insufficient to derive an RDA. No UL.
Every applicable line is shown because we don’t know which one is yours, and a reference intake is a target for a population, not a threshold for harm.