Biotin- The ‘H’ Vitamin: Benefits, Side Effects & Dosage

The B Vitamin family plays a key role in determining the health of your heart, brain, skin and hair. One of the most vital members from the family is Biotin or vitamin B7, known for its amazing benefits. Moreover, the vitamin is water-soluble in nature and encourages healthy functioning of the body. Well all vitamins are good for your body but what exactly makes Biotin stands out is its ability to relieve pains of Diabetes and mild depression.  You will now understand the vitamin in detail, its uses and dosage. Every substance in Nature comes with its own set of lows, therefore, you will get to know the side effects of Biotin and how much is enough in terms of consumption.


Biotin: The Untold Story

The world of beauty & cosmetics often refer Biotin or Vitamin B7 as the ‘H’ vitamin where H stands for Haar and Haut in German meaning “hair and skin.” Although, your hair or skin is not fully capable of absorbing Biotin when applied topically, which is why doctors advice oral consumption. You can either ingest the vitamin through a supplement or include foods rich in Biotin (Vitamin B7). Speaking of nature and behavior, vitamin B7 plays a role of a co-enzyme in the body that metabolizes fatty acids, amino acids and glucose. It is because of this action that your diet should have Biotin in order to process the consumed complex nutrients properly.  The converted nutrients are then used for energizing the body and mind so that you achieve all the physical activities with ease and enthusiasm. Your hair will thicken and skin shine sans the signs of ageing, which may seem unbelievable but with Biotin, there are no worries.

Now, let us check the flip-side, which bespeaks the problems in your body if there is deficiency of this particular vitamin. Have you ever thought about the reasons that prevent vitamins from showing their true effects? You would be surprised to know that your lifestyle choices are the biggest roadblock on your path to a healthy being. Here are some mistakes you are committing:

  • Long-term use of certain anti-seizure medications
  • Prolonged use of antibiotic or certain medications

These are top reasons behind why there is a case of mal-absorption of vitamins in your body. You need to start focusing on making a shift in your living style and opt for healthy choices immediately. Few symptoms of failed absorption of Biotin:

  • Dry irritated skin and brittle hair
  • Hair loss or thinning
  • Fatigue
  • Digestive issues
  • Muscle aches and pains
  • Possible nerve damage
  • Mood swings
  • tingling in the limbs and many more

If all these symptoms and results scare you then you should immediately start consuming Biotin through natural sources or supplements. The daily-recommended dose is about 30 micrograms for adults and about 25 micrograms for adolescents.

Sources of Biotin

Majority of people and fitness enthusiasts prefer supplements over natural food sources; reasons being veganism, availability of certain vitamins in rare fruits or veggies and sometimes taste. Let just start by listing down some of the natural food sources that meets the demand vegans and meat eaters:

  • Eggs
  • Yeast
  • Cheese (vegans can try organic goat cheese)
  • Fruits like Avocado
  • Raspberries
  • Cauliflower
  • Whole Grain
  • Berries
  • Mushrooms

These are some top-rated sources of Biotin and choosing amongst these sources is easy and adds to your plate.

If you are supplements, then you can explore options here: Biotin Supplements


Noteworthy Benefits

  1. Luscious Hair & Skin

Biotin or Vitamin B7 is like mother’s blessings for skin and hair. Consuming recommended- dosage of Biotin can aid in relieving weak hair, brittle nails and cracking of skin. Moreover, the vitamin is a perfect treatment for acne, infections, fungal attacks and severe dryness of hair & skin.

  1. Rocking Cardiovascular System

Your heart would stay young and healthy if Biotin shares a small space in your daily platter. The force in action is the vitamin’s ability to lower bad LDL cholesterol and boost the percentage of good HDL cholesterol in the system. Diabetics can reap many benefits from Vitamin B7, as they are susceptible to heart diseases.

  1. Better Thyroid

Thyroid and adrenal glands are the two ruling kings of your biological system and keeping them happy is equivalent to your well-being. If your diet is deficient in Biotin then vulnerability to fatigue, thyroid issues and uncontrolled weight gain is high.

  1. Muscle Repair

Your muscles and tissues manage the movement and blood flow of your body. You need to keep them healthy so that your daily activities are addressed without any uncalled hassles, such as tiredness, headaches or body pain. Moreover, pregnant women should include Biotin in their diet for a healthy growing foetus.

  1. Metabolism

Since Biotin metabolizes complex nutrients in your body, therefore, you must include the vitamin in your daily life. Deficiency of Vitamin B7 by any means can cause high glucose levels in blood.


Side Effects

In case of Vitamins, it is always advisable to consult a doctor or a nutritionist so that your dosage is calculated correctly. Moreover, not all supplements are created equal, so if you are considering them then better talk to a doctor.

When it comes to natural food sources, best is to eat the foods or parts of food that are rich in Vitamin B7. For example, egg yolks are rich in B7 and not the whites, so eating just the egg white prevents you from consuming Biotin in that meal.  Now that you are eating the vitamin, you really need to know the adverse effects it can have on your bodies if consumption goes haywire or out of control:

  • Severe Acne
  • Allergic Reactions like swelling of face, bloating
  • Pain in the chest
  • Miscarriages
  • Frequent urination
  • Nausea


There are several concerns that come handy with vitamins and Biotin is no exception. The whole idea is to take things like these seriously and consult a certified medical practitioner before ingesting such complex nutrients. In addition to these issue, do not forget to take a healthy diet, drink loads of water and avoid taking vitamins empty stomach.

Stay Healthy!


About Author:

Vineeta Tiwari is a content developer for past couple of years who loves trying out different topics of interest. A digital marketing enthusiast, she herself is a fitness junkie and a very active person in her personal life. She is exploring the wellness community these days and is on a mission to educate people to stay fit the right way. Being a minimalist yet living life King-size has never been so interesting and easy. Reach out to her at Google+

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