Beautiful, silky skin and thick, shiny hair need Biotin. That’s why Biotin is often referred to as the beauty vitamin. Biotin may do more for your beauty than the most promising cosmetic products in the world.
The name “bios” means life — and Biotin (also known as Vitamin H or B7) is a life-sustaining vitamin that plays a vital role in nearly all key metabolic processes.
Without Biotin, the body cannot generate energy from carbohydrates and fats. It also nourishes the skin, hair, and nervous system.
A deficiency may not only affect skin and hair but also show up in the form of low energy.
Biotin is especially important during pregnancy and breastfeeding, supporting the optimal development of the baby.
There are 8 different forms of Biotin, but only D-Biotin is the natural form found in food — and the only one with full vitamin activity. Always choose Biotin supplements that only contain D-Biotin.
To benefit fully from Biotin, proper dosage matters — and this depends on age, sex, and individual needs (e.g. absorption issues).
A high-dose supplement with
5,000 mcg (5 mg) is recommended for Biotin treatment courses or for people with increased needs.
While a minimum of 2,000 mcg is considered effective, do not exceed 10,000 mcg per day to avoid side effects.
As a natural vitamin, Biotin is generally well tolerated. Side effects are rare as long as daily intake stays below 10 mg (10,000 mcg).
However, some Biotin tablets contain unnecessary additives, preservatives, dyes, and fillers, which can impair tolerance.
Biotin is available as both tablets and capsules. Both are effective, but experts recommend capsules as they are easier to swallow, gentler on the stomach, and ensure optimal absorption.
Additives in Biotin tablets can reduce absorption. That’s why capsules are preferred — they help the body absorb Biotin more efficiently and improve its effectiveness.
The best Biotin supplements are free from unnecessary additives to avoid allergies and side effects. This is especially important since Biotin should be taken for at least 6 months to achieve full beauty benefits.
Biotin, also known as Vitamin H or B7, is a water-soluble B-vitamin known for its positive effects on hair, skin, and nails. Since the body cannot produce Biotin on its own, it must be consumed through food — although some is also produced by gut bacteria.
Biotin is essential for fat, carbohydrate, and protein metabolism and supports the growth and
longevity of blood cells, skin cells, and nerve tissue.
It also plays a key role in Keratin production, which is important for strong nails and healthy hair.
In Switzerland, Biotin is even used as a therapeutic drug to treat nail and hair growth disorders as well as seborrheic dermatitis in infants.
While Biotin is found in many foods, its absorption can be blocked by avidin, a substance in raw egg whites.
Since Biotin is water-soluble, it can be lost during washing or cooking of food.
- Inflammation of skin and tongue
- Nausea and loss of appetite
- Brittle nails
- Dull, brittle hair, hair loss, dandruff
- Dry, oily, or blemished skin
- High cholesterol levels
- Heart function disorders
- Muscle pain
- Fatigue, depression, and hallucinations
- Nervousness and irritability
- Balance issues
- Numbness and tingling in extremities
- Acne
- Long-term antibiotic therapy
- Intravenous nutrition
- Persistent diarrhea
- High alcohol or nicotine consumption
- Genetic disorders causing Biotin deficiency
- During pregnancy and breastfeeding
- Unbalanced diet or strict dieting
- Intense athletic activity
Biotin is found in a wide range of foods. In plant-based foods, it's present in free form. In animal-based foods, it is bound to proteins and is released during digestion.
Best natural sources of Biotin include:
- Yeast
- Egg yolk
- Liver
- Brown rice
- Soybeans
- Lentils
- Nuts
- Whole grains
- Mushrooms
Important: Raw egg whites contain avidin, which binds to Biotin and prevents absorption. Avoid consuming raw eggs frequently to prevent deficiency.
Tip: Be especially mindful of your Biotin intake if you consume a lot of sugar, drink alcohol regularly, or take antibiotics — as these factors can compromise your
gut flora and reduce Biotin production.
To prevent a deficiency, Biotin can be taken as a supplement in capsule or tablet form. The German Nutrition Society recommends 30–60 mcg per day to maintain health.
However, micronutrient experts recommend 2,000 to 5,000 mcg daily over several months to improve skin, hair, and nails.
- Pregnant and breastfeeding women
- Anyone who values healthy skin, hair, and nails
- Long-term antibiotic users
- Individuals with an imbalanced gut flora
- People with high alcohol or nicotine consumption
- Individuals with a genetic Biotin deficiency
- 100 mcg per day: minimum daily intake through food to maintain health
- 5,000 mcg per day: upper safe range from food and supplements for daily intake
When choosing dietary supplements, quality and safety matter. At VitaminExpress, you’ll find only premium-quality Biotin supplements that are pure, free from unnecessary additives, and non-GMO.
For more detailed information on uses, effects, and dosage, check out our articles in the Info Center.
