What Happens to Your Body When You Consume Biotin

Longing for silky hair, smooth skin or strong and healthy nails? Then you’ve probably heard of biotin. From women’s multivitamins to hair, skin and nail formulations, biotin is a common ingredient in beauty supplements. However, you may be wondering how effective biotin supplements really are and whether it’s possible to get enough of this vitamin from food alone.

Here, we take a closer look at what biotin is, why it’s important and how to get more of it in your diet. We also talked with two health experts about whether biotin supplements are worth trying.

What Is Biotin?

Biotin, also known as vitamin B7 or vitamin H, is a water-soluble vitamin that plays a key role in converting food into energy and supporting nutrient metabolism.

According to Jennifer Bourgeois, Pharm.D., IHP, FAIS, a clinical pharmacist and health expert at SingleCare, people sometimes confuse biotin for vitamin B12, yet these B vitamins have key differences. “While they are both B vitamins, they serve different functions and aren’t interchangeable. Biotin supports metabolism, hair, skin and nail health, while vitamin B12 is essential for red blood cell production, brain function and nerve health,” she explains. 

Health Benefits

Biotin is an essential nutrient with many vital functions in the body. Here are some of its benefits. 

It Stimulates Keratin Production

Biotin, along with vitamin A, supports keratin production. Similar to collagen and elastin, keratin is a type of fibrous protein that helps strengthen hair, skin and nails. In fact, brittle nails, thinning hair and fine wrinkles on your skin are signs that you may not be getting enough biotin in your diet.

It Supports Oral Health

One of the surprising health benefits of biotin is its role in oral health. Sandip Sachar, D.D.S., founder and owner of Sachar Dental NYC, says that biotin, along with other B vitamins, helps maintain healthy mucosal tissues and supports healing after dental surgery. Research also suggests that biotin, along with other B vitamins, supports the immune system and lowers the risk of oral infections, such as oral thrush—a yeast infection caused by Candida fungus—that appears as painful white patches in the mouth or tongue.

It May Support Brain Function

Biotin may also support cognitive function and mood balance, says Bourgeois. Research suggests that biotin may protect brain cells from degenerating, which may support learning and memory and potentially lower the risk of Alzheimer’s disease. However, keep in mind that research on the role of biotin and brain health is still in its infancy, with more studies needed to draw firm conclusions. 

It Supports Fetal and Infant Growth

At the other end of the aging spectrum, biotin is vital for supporting fetal and infant growth during pregnancy and breastfeeding. While research is ongoing, low maternal levels of biotin during pregnancy may increase the risk of delayed fetal growth or preterm labor. If you’re pregnant or planning on becoming pregnant, it’s a good idea to talk with your doctor about how much biotin to look for in a prenatal vitamin. 

Food Sources of Biotin

Biotin is an essential nutrient, meaning the body can’t make enough of it on its own. Instead, it has to be obtained through diet.

The best sources of biotin are protein foods, including:

• Beef liver
• Eggs
• Fish, especially salmon and tuna
• Animal meat, especially pork and beef
• Almonds and sunflower seeds 

That said, some vegetables, like spinach, broccoli and sweet potatoes, also contain small amounts of biotin.

Do You Need a Supplement?

It’s recommended that adults aged 19 and up, including those who are pregnant, consume 30 mcg of biotin per day. Biotin needs during breastfeeding are slightly higher, at 35 mcg daily. According to Bourgeois, biotin deficiency is rare, as most people get enough biotin in their diets. However, some people are more likely to consume inadequate amounts of biotin and may benefit from a supplement. 

Here are instances where biotin supplements may be beneficial:

• Pregnancy or breastfeeding
• Excessive alcohol or tobacco use 
• Long-term use (more than 1 year) of anti-seizure medications
• Kidney dialysis 
• Biotinidase deficiency—a rare disorder that affects the body’s ability to use biotin

Talk with a health care provider if you’re concerned about getting enough biotin in your diet. 

Precautions & Considerations

Despite biotin supplements being generally safe, Bourgeois cautions that excessive levels of biotin in the blood from supplements can skew lab results. While it doesn’t affect all nutrients, some levels, including those for thyroid function, may appear falsely elevated or falsely low, potentially resulting in an incorrect diagnosis.

Too much biotin in the blood can also lead to a delayed or missed diagnosis of a heart attack. Troponin is a protein found in the heart muscle that’s released into the bloodstream during a heart attack. Because biotin can stick to troponin, almost like a magnet, too much biotin in the blood could interfere with this lab test and prevent you from getting the care you need.

The good news is that this concern only applies to biotin supplements—consuming the recommended daily amount of biotin through food is unlikely to interfere with lab results.

Like other B vitamins, biotin is water-soluble, meaning excess amounts are removed in the urine. Toxicity rarely occurs, says Bourgeois, but if you have taken too much biotin, you may feel excessively thirsty, have trouble sleeping or find yourself making frequent runs to the bathroom.

The Bottom Line

While commonly found in beauty supplements, biotin is an essential nutrient that’s present in a variety of animal- and plant-based foods. In fact, most people are able to meet their daily biotin needs through diet alone. While biotin deficiency and toxicity are rare, too much biotin can interfere with certain blood work and may cause uncomfortable side effects. Before taking a biotin supplement, talk with your health care provider to understand whether it’s safe or necessary for you to do so.