What is Vitamin B7 (Biotin)?

Biotin, also known as Vitamin B7, is a water-soluble vitamin that belongs to the B-complex group. It is naturally found in foods such as eggs, nuts, and certain vegetables. Biotin is crucial for the body's metabolic processes, helping to convert food into energy by supporting the function of enzymes involved in the breakdown of carbohydrates, fats, and proteins. The most studied health effects of biotin revolve around its role in maintaining healthy hair, skin, and nails. Evidence suggests that

How many studies on Vitamin B7 (Biotin) are available?

NutriVouch references 236 human studies on Vitamin B7 (Biotin), all peer-reviewed and indexed on PubMed.

Is Vitamin B7 (Biotin) effective for Hair & Nails?

For Hair & Nails, Vitamin B7 (Biotin) has an effectiveness score of 4/10 — weak or limited clinical evidence. Based on 17 relevant studies.

Is Vitamin B7 (Biotin) effective for Skin Health?

For Skin Health, Vitamin B7 (Biotin) has an effectiveness score of 3/10 — weak or limited clinical evidence. Based on 19 relevant studies.

Is Vitamin B7 (Biotin) effective for Prenatal Health?

For Prenatal Health, Vitamin B7 (Biotin) has an effectiveness score of 3/10 — weak or limited clinical evidence. Based on 32 relevant studies.

Is Vitamin B7 (Biotin) effective for Energy Levels?

For Energy Levels, Vitamin B7 (Biotin) has an effectiveness score of 2/10 — minimal evidence — marketed but thinly supported. Based on 22 relevant studies.

Is Vitamin B7 (Biotin) effective for Blood Sugar Balance?

For Blood Sugar Balance, Vitamin B7 (Biotin) has an effectiveness score of 2/10 — minimal evidence — marketed but thinly supported. Based on 22 relevant studies.

Confidence level

Moderate evidence

236 studies

Vitamin B7 (Biotin)

Absorption

✦Can be taken with or without food. No significant absorption interactions known.

Daily Dose

⚖

Common dose: 2,500–5,000 mcg daily

RDA: No official RDA established

Upper limit: Not established

Best form: Biotin as D-biotin

Timing: Can be taken with or without food.

Deficiency is rare and supplementation is typically unnecessary for those with a balanced diet. High doses of biotin can interfere with lab tests, consult a healthcare provider if undergoing medical testing.

Effects

📊 Blood Sugar Balance

2.022 studies›

Food Sources

Egg yolk10mcg per 1 large yolk
Liver (beef)30.8mcg per 75g
Salmon5mcg per 85g
Pork chop3.8mcg per 85g
Sunflower seeds2.6mcg per 28g