Biotin (vitamin B7)
EFSA claims for hair, skin and energy metabolism, the 'hair, skin and nails' marketing claim is weak relative to deficiency-state evidence.
Why
Biotin (vitamin B7) is a cofactor for several carboxylase enzymes in fatty acid and glucose metabolism. EFSA-authorised health claims cover normal energy-yielding metabolism, normal psychological function, normal hair, skin, mucous membranes, and nervous system function. The popular 'high-dose biotin for hair growth' marketing claim is supported only in cases of biotin deficiency; in non-deficient adults, evidence is weak.
How it works
Cofactor for pyruvate carboxylase, acetyl-CoA carboxylase, propionyl-CoA carboxylase and methylcrotonyl-CoA carboxylase. Required for normal protein and lipid synthesis.
Expected onset · Cosmetic effects (if any beyond deficiency correction) over 3–6 months
How to take
Dosage
RDI: 30–35 µg/day. Marketed 'hair growth' supplements: 2,500–10,000 µg/day (well above any documented physiological need in non-deficient adults).
Timing
With food
On the label
Stated micrograms (not milligrams). 'Hair, skin and nails' marketed doses are far above any documented physiological need.
Ideal for
People with diagnosed biotin deficiency (rare) or biotinidase deficiency (paediatric, clinical context); included in B-complex nutrient adequacy contexts.
Safety
Evidence
EFSA-authorised claims cover six functions. Patel 2017 review: no published RCT supports biotin for hair growth in non-biotin-deficient adults. FDA 2019 Safety Communication flagged immunoassay interference, clinically important caveat for high-dose users.
- EFSA Reg 432/2012 authorised claims, biotin and energy metabolism, psychological function, hair, skin, mucous membranes, nervous system, macronutrient metabolism
- Patel et al., Skin Appendage Disord 2017, a review of the use of biotin for hair loss (no clear evidence in non-deficient adults)
- FDA Drug Safety Communication 2019, Biotin (Vitamin B7) Interference Can Cause Incorrect Lab Test Results
Where to get it
Shop Biotin (vitamin B7) on AmazonSponsored · As an Amazon Associate, Healicus earns from qualifying purchases.