An essential B vitamin that turns food into energy and supports healthy hair, skin, and nails.
What it is
Biotin, also known as vitamin B7, is an essential B vitamin that your body needs every day. It works as a helper for key enzymes that convert fats, carbohydrates, and proteins from your food into usable daily energy. Biotin also supports keratin (the protein your hair and nails are made of), the main protein that makes up your hair, skin, and nails.
Also known as: Vitamin H, D-Biotin
Key benefits
- Helps your body break down food into steady, daily energy.
- Supports strong keratin protein, which means healthier hair, smoother skin, and stronger nails.
- Supports normal nervous system function and overall cell health.
Amplified by probiotics
You absorb biotin from food, but friendly gut bacteria also produce extra biotin naturally inside your gut. Microencapsulation acts like a protective micro-shield that carries live probiotics safely through stomach acid into your gut. Once there, these friendly bacteria create extra biotin and nourish your gut wall, helping your body absorb more biotin efficiently.
Typical dose
30–3,000 µg/day
The evidence
Evidence: strongHuman studies show that taking biotin helps strengthen brittle nails and supports healthy hair and skin (Patel et al. 2017, Skin Appendage Disord). Human health studies also confirm that biotin is necessary for key enzymes that manage energy and fat processing in your cells (Zempleni et al. 2009, Biofactors).
Safety & who should check first
Biotin is very safe because your body easily flushes out any extra amount in your urine. However, very high doses can affect certain blood test results, such as thyroid or heart tests. Tell your doctor or pharmacist if you take biotin before having blood tests.