How To Benefit From Biotin – And Are There Risks?

Benefit of Biotin

What is in Biotin? Biotin is a water-soluble micro nutrient found in certain foods and is also known as Vitamin B7 or Coenzyme R. Converting food into energy is the main benefit of biotin. Biotin promotes appropriate function of the nervous system and is essential for liver metabolism. It helps the body metabolize carbs, proteins and fats. How to benefit from biotin depends on some important lifestyle factors and overall health.

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Biotin can be consumed by way of certain foods or by taking a supplement. Biotin has been used to help with improving thinning hair, weak nails and problematic skin but please note there isn’t much research around the subject. The research is limited.

The word Biotin comes from the ancient Greek word “biotos’ which means “life”. The first known use of biotin also known as Vitamin H was in 1936 when it was isolated from egg yolks by professor Fritz Kogl and grad student Benno Tonnis.

Biotin is critical for the metabolism of carbs and fatty acids

What are the Key Benefits of Biotin?

  • Helps convert food into energy-helps with metabolism of proteins, carbs and fats for production of fuel for the body
  • Better nutrient absorption-having biotin present helps healthy nutrients be absorbed in the body
  • Lower cholesterol-reduces LDL levels which can lead to heart disease or stroke if not managed properly
  • Healthy hair, skin and nails-this is not proven but many people claim to have results and the dosage to see results is much more than the average 10 mcg-30 mcg per day, it’s 1000-3000 mcg/day
  • Helps manage type 2 diabetes-biotin can improve triglyceride and glucose levels managing blood sugar levels and reducing pain from diabetic nerve damage
  • Boosts thyroid health-since thyroid problems are linked to weakened immune systems, biotin could be effective in improving immunity support which would help boost thyroid health
  • Supports nervous system support-biotin can help the nervous system function properly and cells produce energy

benefits of biotin

It has been known that biotin can help support fetal development during pregnancy for women but it should be managed by a doctor. For pregnant women it is usually suggested to take folic acid and biotin but no more than 30 mcg/day of biotin.

It has also been noted that patients with Multiple Sclerosis have benefited from taking a high-dose of biotin to improve vision and reduce paralysis. Biotin helps MS patients by supporting nerve cell metabolism and activating key enzymes helping the body to produce more myelin. Myelin is a substance that covers and protects the nerve cells.


benefits of biotin


Which Foods Have Biotin?

  • 1 large organic egg contains 10 mcg of biotin
  • 3 oz of organic cooked liver contains 30.8 mcg of biotin
  • 3 oz of organic red meat contains 3.8 mcg of biotin
  • 3 oz of canned wild caught pink salmon contains 5 mcg of biotin
  • 1 cup of organic sunflower seeds contains 9.6 mcg of biotin
  • 1 cup of roasted almonds contain 6 mcg of biotin

Additional foods with fair amounts of biotin are: avocado, cheese, banana, brewers yeast and whole wheat bread.

It is always recommended to consume foods that support overall health before taking a supplement

egg and avocado


What are the Symptoms of Biotin Deficiency?

  • Mood changes
  • Conjunctivitis
  • Rash on face
  • Dry itchy skin
  • Brittle hair or hair loss
  • Low energy levels or fatigue
  • Digestive problems
  • Seizures
  • Tingling in extremities
  • Muscular aches or joint pain
  • Decline in cognitive control

Biotin can interfere with lab tests so be sure to check with your doctor before getting any blood work

Biotin deficiency is rare

Dr. Sam Bailey talks about biotin in the video below. She discusses biotin and shares about a study done on healthy women complaining of hair loss. These women were all tested and 38% had biotin deficiency. 49% had sub-optimal biotin levels. 11% could be cured without taking biotin. Watch the video to learn more.

How to Benefit from Biotin

Now that you have learned how to benefit from biotin and what is in biotin be sure to maintain a balance when taking supplements. Adults should take between 10 and 30 mcg per day. In my opinion the best hair, skin and nails supplement with biotin has made improvements for me after taking it on a regular basis; see my last product review on a New Chapter vitamin for more details. Since there are no known toxicity risks or side effects it is safe to test it out and see if it works for you. And since biotin is water-soluble any extra biotin will pass through your body when urinating. So not to worry!

Please comment below and share your experiences taking biotin. I would love to hear from you.

Country Life High Potency Biotin Vegetarian Capsules 120 vegan capsules


As an Amazon Associate I earn from qualifying purchases. When you use the links on this page to make a purchase I may get a small commission and you may get a great bargain. It’s a win-win all around. Full disclosure. The information contained in this website is for educational and informational purposes only and is not intended as health or medical advice. Always consult a doctor.









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  1. Dang, I had no idea about this. My wife is diabetic and low energy at times, so this supplement would be HUGE for her I think. Granted not a lot of research but it does not hurt to try. Have you noticed a big difference in energy levels for you if you take it in the morning with breakfast?

    1. @AJ I have not noticed a difference in my energy level but only in my hair and nails. But if your wife has low energy you may want to have her check with her doctor before starting a supplement. Thank you for visiting my website.

  2. Before reading this article, I had never heard of biotin before, let alone how to benefit from it. It sure seems to have quite a long list of potential benefits – wow! I am pleasantly surprised to see that so many foods that I eat contain biotin (I totally agree with you that consuming foods that support overall health should be attempted before taking a supplement). And even if the recommended supplement is taken, it is nice to know that there are no known risks and so many health benefits, so I think it’s worth considering for anyone looking for better health. Thank you for the wonderful information. 🙂

  3. Interesting read. What caught my attention is that I’m perhaps one of the 38% of the women complaining about hair loss.
    I gave up bleaching and dying my hair with the the thought of I would recover and make my hair healthy again. But there’s no change.

    Now, I’m thinking I might be lacking of Biotin! I would consult my physician first maybe it’s time for me to take Biotin supplements.

  4. Dear Alyse.
    Thank you very much for bringing new scientific and medical discoveries to our every day life.
    Kind regards,

  5. I must admit before I read this post I had never heard of Biotin before but certainly interested to know what it can do for you.

    The older we get the more our body doesn’t produce the right amount of nutrition so every little helps.

    It’s certainly nice to know the benefits and that I was already consuming Biotin through the foods I already eat.

    Thank you for sharing

  6. Super interesting read about the biotin. There are so many foods you’ve mentioned in your post here that contain biotin. There are really good quality biotin supplements you’ve recommended in your post here, which can also be taken as a an alternative.

    I have learnt a great deal of information about biotin here.

    Thank you

  7. This is a super interesting article. My primary physician is a Natropath. She has me taking Active B-Complex but I had never considered how much Biotin I was ingesting. After reading your article I checked the label on the B-Complex. So, I’m getting 800 mcg daily. You suggest adults get between 10 and 30 mcg per day. The picture of the bottle of Country Life Biotin shows each capsule has 5,000 mcg. My question is, why would I take 5,000 mcg if 10-30 is good? Thanks for this article. As with all your articles, it is very relevant and helpful for me.

    1. @Glenn thank you for visiting my website today. I noticed that the mcg was 5000 and it’s probably because to see results for hair skin nails you need to take more. I take 1000 which is combined with other supplements. Very interesting though!

  8. I am aware about Biotin and it is often recommended for hair health. It helps to thicken hair and stimulate hair and nail growth. Although, I have heard too much biotin can cause cystic acne that develops along the chin and jawline. ? Is that true

    1. @Satz in my research on, there is minimal evidence that taking biotin supplements causes acne. Thank you for visiting my website and I hope we have both learned more to share with everybody. Best wishes.

  9. After reading all the potential ailments from a deficiency in Biotin, I’m glad to say I don’t have any of them.

    The multi vitamin I take provides 300 mcg per day. I saw that the New Chapter supplement for hair, skin and nails that you reviewed has 300 mcg, so I feel like I’m in good company:)

    I noticed the bottle of Country Life High Potency Biotin delivers 5000 mcg. It would be interesting to take that for a month or so and see if there were some positive differences, maybe in hair and skin?

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