Derived from the ancient Greek word “biotos,” meaning “life” or “sustenance,” biotin is best known for its role in maintaining the health of hair, skin, and nails. It’s one of the nine water-soluble B vitamins that play a significant role in converting food into energy—but this one does more than just that.
Generally speaking, most people get enough biotin through diet, but some research claims that boosting your levels can offer great benefits for blood sugar regulation, immune function, and more.
So, we’re diving into the role of biotin and why you need to be getting enough of this vitamin. Plus, how much you need, signs of deficiency, where you can get it, and any safety risks you should know about before supplementing.
What is Biotin?
Also known as vitamin B7, biotin is a water-soluble vitamin that functions as a coenzyme for five carboxylases in humans 1. As with the other B vitamin, humans don’t have the ability to synthesize biotin, which means it must be obtained through diet.
Traditionally, biotin has been touted for its role as a covalently bound coenzyme for carboxylases, but more recently, it has gained attention for its unique roles in cell signaling, gene expression, and chromatin structure 2, 3.
The major role of biotin is as a coenzyme in five distinct carboxylases with various functions 4:
- Acetyl-CoA carboxylases 1 and 2: Catalyzes binding of bicarbonate to acetyl-CoA in a key step in the synthesis of fatty acids
- Propionyl-CoA carboxylase (PCC): Catalyzes a critical step in the metabolism of propionyl-CoA, which originates in the catabolism of odd-chain fatty acids and some other nutrients
- 3-methylcrotonyl-CoA carboxylase (MCC): Catalyzes a key step in the metabolism of leucine (the muscle-building amino acid)
- Pyruvate carboxylase: Catalyzes the conversion of pyruvate to oxaloacetate, which is a key step in gluconeogenesis (production of glucose)
Apart from its involvement in biotin-dependent carboxylases, recent research has shown that biotin also plays key roles in gene expression and chromatin structure.
Chromatin is a substance found within chromosomes that consists of DNA and protein. DNA is the component that carries the cell’s genetic instructions, while the proteins, known as histones, are what help package the DNA in a compact form that fits into the cell’s nucleus.
Research shows that biotin may be attached to histones via an amide bond 5. While research is still emerging on biotinylation of histones and its role in genomic stability, it is known that this process depends on dietary biotin supply 6.
Biotin is also known to influence gene expression. Since its first discovery in rats, researchers have found more than 2,000 biotin-dependent genes in human lymphoid and liver cells 3. The effects of biotin on gene expression are mediated by several cell signals, including biotinyl-AMP, cGMP, NF-κB, Sp1, Sp3, and receptor tyrosine kinases 3.
So, while we know that biotin plays several key roles in optimal physiological function, why take it?
Benefits Of Taking Biotin
1. Supports Immune Function
The immune system is complex and relies on several nutrients for optimal performance, one of those being biotin. Research finds that biotin deficiency has several adverse effects on both cellular and humoral immune functions, which may include decreased antibody synthesis, decreased number of spleen cells, reduced B lymphocytes in the spleen, impaired thymocyte maturation, reduced cell proliferation, and more 3.
Other studies show that biotin is required for the proper function of T-cells and natural killer (NK) cells. Deficiency of biotin can also impair dendritic cell function and enhance the secretion of several pro-inflammatory cytokines, including TNF-α, IL-1β, IL-23, and IL-12p40 7.
2. Enhances Lipid Metabolism
The B vitamins are known for their role in energy metabolism, and biotin is no different. Coenzymes and cofactors are required by enzymes to catalyze reactions and assist in the conversion of substrate (macronutrients) to product (energy), in this case.
With biotin, it acts as an essential coenzyme required by several enzymes needed to convert proteins, carbohydrates, and fat into usable energy.
Let’s go back to what we talked about earlier with the five biotin-dependent carboxylases. You’ll see that biotin is required for the metabolism of protein, carbohydrates, and amino acids. Specifically, we’re talking about 8:
- Fatty acids: Acetyl-CoA carboxylases 1 and 2
- Amino acids: 3-methylcrotonyl-CoA carboxylase (MCC)
- Glucose: Pyruvate carboxylase
As such, biotin plays a significant role in maintaining energy homeostasis.
3. Boosts Hair, Skin, And Nail Health
Biotin has always been a major draw for women looking for smoother skin, more lustrous hair, and healthier nails, but men can benefit from it just as much.
Because signs of biotin deficiency involve dermal abnormalities, it’s suggested that supplanting with biotin can prevent issues like dry, scaly skin, rashes, and brittle nails, which is primarily due to its role in fatty acid metabolism in the skin 6.
There are a couple of studies noting positive results. One study looked at the effects of biotin supplementation in women with brittle, splitting, or soft nails for 6-15 months 9. In eight women with brittle nails, biotin supplementation increased nail thickness by 25%.
Another study found similar results with 2.5 mg biotin daily for an average of 5.5 months 10. Supplementation resulted in firmer, harder fingernails in a whopping 91% of participants.
However, contrary to some information, there isn’t evidence to back up the use of biotin for male baldness.
How Much Do I Need?
For most people, sufficient biotin is obtained through diet, but because biotin is a water-soluble nutrient, it must be replenished daily to ensure adequate levels. Most biotin supplements are highly bioavailable, and 30mcg daily is recommended regardless of the extent of biotin deficiency 11. In Performance Lab® NutriGenesis Multi for Men, you’re getting a whopping 300mcg of biotin for 1000% of your RDI.
Signs You May Have A Biotin Deficiency
True biotin deficiency is pretty rare, as most people get enough through a balanced diet. However, excessive alcohol consumption may inhibit the absorption of biotin, as does a protein in egg whites called avidin 12, 13.
Raw egg whites consumed in excess long-term can result in a biotin deficiency because it makes biotin unavailable for absorption.
A biotin deficiency can lead to many clinical abnormalities, most of which are neurological or dermal. Dermal abnormalities that result from biotin deficiency are due to impaired fatty acid metabolism, which can lead to 13:
- Hair loss (alopecia)
- Scaly red rash around the eyes, nose, and mouth
- Conjunctivitis
- Skin infections
Neurological symptoms include 13:
- Hypotonia
- Seizures
- Ataxia
- Numbness and tingling of the extremities
- Mental retardation
- Developmental delay in children.
- Depression
- Lethargy
Where To Find Biotin
For most people, their primary source of biotin is through food. It’s widely available in many sources, including:
- Egg yolks
- Organ meats (especially liver and kidney)
- Nuts (almond, pecans, walnuts)
- Legumes
- Whole grains
- Bananas
- Cauliflower
- Mushrooms
But if you want to ensure you’re covering your needs, try a multi. Performance Lab NutriGenesis Multi for Men covers 100% RDI of 17+ essential vitamins and minerals.
It’s an ultramodern multivitamin designed to top off stores with exactly what you need, all enhanced with NutriGenesis technology—vitamins and minerals bioengineered with cofactors that boost absorption and maximize benefits.
Safety And Side Effects
Unlike the fat-soluble vitamins where toxicity can easily happen when consumed in excess, biotin is water-soluble and considered safe with no known safety risks or adverse effects. Excess that is not absorbed by the body will be excreted in urine.
However, some research suggests that high dose biotin could interfere with thyroid function tests (free thyroxine, free triiodothyronine, thyroid-stimulating hormone, and thyroid-stimulating hormone receptor antibodies) and indicate Graves’ disease when it is actually not present 14.
References
- J Zempleni, SS Wijeratne, YI Biotin.Biofactors. 2009;35(1):36-46.
- JR Knowles. The mechanism of biotin-dependent enzymes. Annu Rev Biochem. 1989;58:195-221.
- J Zempleni. Uptake, localization, and noncarboxylase roles of biotin. Annu Rev Nutr. 2005;25:175-196.
- J Zempleni, T Kuroishi. Adv Nutr. 2012;3(2):213-214.
- J Hymes, B Wolf. Human biotinidase isn’t just for recycling biotin.J Nutr. 1999;129(2S Suppl):485S-489S.
- J Zempleni, SS Wijeratne, YI Biotin.Biofactors. 2009;35(1):36-46.
- S Agrawal, A Agrawal, HM Said. Biotin deficiency enhances the inflammatory response of human dendritic cells. Am J Physiol Cell Physiol. 2016;311(3):C386-C391.
- L Tong. Structure and function of biotin-dependent carboxylases.Cell Mol Life Sci. 2013;70(5):863-891.
- VE Colombo, F Gerber, M Bronhofer, GL Treatment of brittle fingernails and onychoschizia with biotin: scanning electron microscopy.J Am Acad Dermatol. 1990;23(6 Pt 1):1127-1132.
- GL Behandlung brüchiger Fingernägel mit Biotin (Treatment of brittle fingernails with biotin).Z Hautkr. 1989;64(1):41-48.
- Institute of Medicine. Food and Nutrition Board. Dietary Reference Intakes: Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline. Washington, DC: National Academy Press; 1998.
- SB Subramanya, VS Subramanian, JS Kumar, R Hoiness, HM Said. Inhibition of intestinal biotin absorption by chronic alcohol feeding: cellular and molecular mechanisms. Am J Physiol Gastrointest Liver Physiol. 2011;300(3):G494-G501.
- F Saleem, MP Biotin Deficiency. (Updated 2021 Sep 24). In: StatPearls (Internet). Treasure Island (FL): StatPearls Publishing; 2021 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK547751/
- JL Gifford, SMH Sadrzadeh, C Naugler. Biotin interference: Underrecognized patient safety risk in laboratory testing.Can Fam Physician. 2018;64(5):370.
