Biotin Benefits – What Is Vitamin B7 & Why Do We Need It?

Biotin benefits

Biotin, also known as vitamin B7, is a water-soluble member of the B-complex vitamins. Ranging from hair growth to metabolism support, the benefits of biotin are felt all over the body. Here’s everything you need to know about this essential nutrient.

What Is Biotin?

Biotin is an important vitamin most commonly known for its effects on hair and skin. (1) It’s found in many foods including eggs, nuts and sweet potatoes. If you struggle to maintain a healthy balanced diet, a biotin supplement can help to boost your daily intake.

Biotin Beauty Benefits – Can Biotin Stop Hair Loss?

Biotin benefits

Alongside playing a major role in metabolism, biotin is well-known as a beauty vitamin. Biotin is involved in the production of fatty acids that nourish the skin and help it to appear smooth and hydrated. 2

Furthermore, biotin contributes to healthy mucous membranes. (3) Mucous membranes line cavities and areas of the body that connect the inside to the outside. These include your ears, nose, throat and digestive tract. Keeping these areas healthy is vital for overall health, as well as for clearer skin. When mucous membranes are unhealthy or damaged, this may appear as blisters or sores, for example around the mouth or eyes.

For hair, biotin has been found to increase keratin production and stimulate the growth of hair follicles. (4) Keratin is the protein that forms the building blocks of our hair, skin and nails. If you’re experiencing thinner hair or hair loss, biotin may assist with re-growth, and promoting stronger hair.

Likewise, biotin may strengthen the keratin in your nails, improving their thickness and preventing breakage. 5

More Biotin Benefits

Biotin may have a large number of beauty benefits, but research suggests that the impacts of this vital vitamin extend even further. It supports both psychological and nervous system functions. (6) Together with other B-vitamins, biotin has been suggested to improve memory and defend against cognitive decline and neurodegenerative diseases, such as Alzheimer’s disease. 7

Who Is At Higher Risk Of Biotin Deficiency?

As a water-soluble vitamin, biotin is not stored in the body. Excess biotin is transported out of the body during urination.

While biotin deficiency is rare, certain risk factors can increase the likelihood. These risk factors include pregnancy, breastfeeding, following a vegan diet and having a health condition that affects how well nutrients are absorbed. With deficiency comes undesirable symptoms, such as thinning of the hair, a red rash, brittle nails and reduced energy levels. Therefore, consuming enough biotin on a daily basis is vital for keeping us feeling and looking our best.

How Much Biotin Should I Be Getting?

There is no set recommended daily amount of biotin we should be aiming for. However, suggestions range between 10-30µg, with increased amounts recommended for individuals who are pregnant or breastfeeding.

Biotin Supplements

So how can we ensure we are getting enough biotin every day? Alongside incorporating biotin-rich foods into your diet, consider adding a supplement to your daily routine. Here are our top biotin-containing supplements:

  • Biotin Tablets – These convenient, vegan-friendly tablets are an easy way to add an extra 10µg of biotin to your day. They’re vegan-friendly too, making them the perfect plant-based addition to your diet.
  • Hair, Skin and Nails Gummies – Blueberry flavour gummies, enriched with a wide range of vitamins and minerals designed to improve the appearance and health of your hair, skin and nails. These 5-star rated gummies contain at least 100% of the daily recommended amount of biotin, vitamins A, D, E, C, B6 and B12, zinc and selenium.
  • Beauty Collagen Shots – A tropical-inspired shot, formulated with collagen, hyaluronic acid, biotin and a large variety of other vitamins and minerals. Benefits of these shots are vast, including improved hair, skin and nail health, support to the immune system, and healthy mental wellbeing.

Whether you’re looking to maintain your everyday health or strengthen your hair and skin, biotin is a great supplement option.

  1. Biotin contributes to the maintenance of normal hair and skin, and is necessary for healthy teeth, bones, hair, skin and nails.
  2. Biotin contributes to normal macronutrient metabolism.
  3. Biotin contributes to the maintenance of normal mucous membranes.
  6. Biotin contributes to normal psychological and nervous system function.

Beth Addey

Beth Addey

Writer and expert

Registered Associate Nutritionist (ANutr) Beth is a Registered Associate Nutritionist specialising in vegan nutrition, nutritional psychology and weight management. Beth has a passion for holistic health, viewing overall health as the result of interactions between physical and emotional wellbeing.