Biotin, also known as vitamin B7 or “vitamin H,” is touted online as a miracle cure for hair loss—promoted by influencers and supplement manufacturers. But what exactly is biotin, how common is biotin deficiency, and can this vitamin really help prevent hair loss? This article explores biotin’s role in the body, its food sources, deficiency symptoms, and its effectiveness in supporting hair health.
What Is Biotin (Vitamin B7), and What Does It Do in the Body?
The idea of calling biotin vitamin H—”H” for “hair”—is not without reason. Biotin is a water-soluble vitamin that acts as a coenzyme in several metabolic processes. Keratin is a protein that makes up hair, skin, and nails. Biotin is therefore also known as the “beauty vitamin” – but this doesn’t do justice to this versatile vitamin. Biotin is involved in numerous other metabolic processes in the body, such as providing energy from carbohydrates and repairing DNA damage. Furthermore, biotin also contributes to normal psychological function.
Which Foods Contain Biotin? (Vitamin B7 Food Sources)
According to the German Nutrition Society (DGE), the estimated adequate intake of biotin for adults is 40 micrograms per day. People with a balanced diet easily meet this requirement, as biotin is found in a wide variety of foods. Foods with particularly high biotin content include organ meats, fish, meat, seeds, nuts, certain vegetables (such as spinach, green beans, peas, mushrooms, and sweet potatoes), and cooked eggs (especially the yolk).
| Food category | Biotin sources |
| Meat and organ meats | Liver, meat |
| Fish | Fish |
| Eggs | Cooked egg yolk |
| Nuts and seeds | Nuts, seeds |
| Vegetables | Spinach, green beans, peas, mushrooms, sweet potatoes |
| Grains | Rice, oats |
| Dairy products | Milk, dairy products |
Grains (such as rice and oats), as well as milk and dairy products, also contribute to a reliable supply of biotin. Additionally, bacteria in the gut flora produce biotin.
Also Read: Omelette: A Fun Way To Eat Eggs
Good to know: Why should you avoid raw egg white?
Raw egg white (the clear, gelatinous part of the egg) contains the protein avidin, which binds to biotin. This prevents the body from absorbing the vitamin. But don’t worry. When an egg is heated, the avidin is neutralized, allowing the body to easily absorb the biotin. Regular consumption of raw egg white can actually hinder healthy biotin levels.
Biotin Deficiency: Causes, Risk Factors, and Symptoms
When does biotin deficiency occur, and what are the symptoms?
Biotin deficiency is rare for the reasons mentioned above. However, various factors can lead to an insufficient supply of this vitamin in our bodies. These include:
- Excessive alcohol consumption
- Smoking
- Malnutrition
- excessive consumption of raw egg white
- prolonged antibiotic use
- Taking certain medications (e.g., for the treatment of epileptic seizures)
- Chronic inflammatory bowel diseases such as ulcerative colitis and Crohn’s disease
- Rare, genetically determined enzyme defects
Common symptoms of biotin deficiency
A biotin deficiency often manifests itself first on the skin. A scaly, red rash around the eyes, nose, and mouth, as well as skin infections and conjunctivitis, are possible. Those affected may also complain of physical weakness and nausea.
Furthermore, a biotin deficiency can indeed impair hair health or promote hair loss. If a biotin deficiency is suspected, doctors may assess biotin status using blood or urine tests.
Does Biotin Help With Hair Loss? What Does Research Say?
Biotin deficiency can lead to hair loss. But does an extra dose of biotin automatically mean that thinning hair will stop? Unfortunately, it’s not that simple. A look at the available studies shows:
To date, there is no evidence that biotin supplements promote hair growth if there is no biotin deficiency. Therefore, in the vast majority of cases, taking additional biotin in pill form is useless.
If hair loss is caused by a biotin deficiency, treating the deficiency with biotin supplements may help improve the condition.
Other possible causes of hair loss
Important: Hair loss can have numerous causes. These include factors such as iron deficiency, stress, severe infections, and thyroid disease. If you notice excessive hair loss, it is advisable to consult a doctor to determine the cause.
Also Read: Organic Shampoo, Essential For A Green Beauty Routine
Biotin Side Effects and Overdose: Is It Safe to Take Supplements?
No tolerable upper intake level has been established for biotin because available evidence has not identified adverse effects at commonly consumed amounts. However, high-dose supplements can interfere with certain laboratory tests.
However, caution is advised: Excessive biotin intake is not always without its problems, as very high biotin levels in the blood can influence certain laboratory tests. Biotin can interfere with certain laboratory tests, including some thyroid hormone and cardiac troponin tests, potentially producing inaccurate results and leading to incorrect diagnoses. Experts therefore advise against excessive daily doses. Are you taking biotin supplements and have a laboratory test scheduled? Then you should inform your healthcare team beforehand.
Conclusion: Should You Take Biotin for Hair Loss?
Biotin is essential for our bodies. This vitamin provides us with necessary energy and is a key component of our hair. We usually get more than enough biotin from our diet. However, factors such as pregnancy can sometimes lead to a biotin deficiency and symptoms like hair loss. In such cases, an extra dose of biotin can help. If there is no deficiency, biotin supplements have no effect on hair growth. While taking additional biotin poses no direct health risks, it can distort the results of laboratory tests.
Hair loss can have many different causes. Therefore, the general rule is: if your hair is thinning, it is advisable to first consult a doctor to identify the cause and rule out any underlying medical conditions.
