Which biotin suits you?

An overview of the common forms of biotin on the market. At Plenthera we currently stock biotin in combination formulas.

What is biotin?

Biotin (vitamin B7, sometimes called vitamin H) is a water-soluble B vitamin. It is a cofactor of carboxylase enzymes involved in the metabolism of fatty acids, glucose and amino acids.

Biotin was identified in the 1930s. The name 'vitamin H' refers to the German 'Haar und Haut' (hair and skin) — in early research, rats that ate a lot of raw egg white developed hair and skin problems. Raw egg white contains avidin, a protein that binds biotin and blocks its absorption. Cooked egg white is not a problem: cooking inactivates avidin.

A varied diet provides more than enough biotin for most people. Egg yolk, liver, salmon, sunflower seeds, nuts, mushrooms and avocado are good sources; gut bacteria also make biotin. A genuine deficiency is rare and is usually related to eating raw egg white for a long time, certain anti-epileptics, pregnancy (higher requirement) or a hereditary condition.

Even so, biotin is one of the best-selling beauty supplements in the world. Our position: present what is officially recognised and be honest about what extra biotin does and does not do. Also take a look at our collagen category and zinc category.

Biotin and EFSA — what is scientifically recognised?

The following health claims are authorised for biotin (Regulation (EU) 432/2012):

'Biotin contributes to normal energy-yielding metabolism.'

'Biotin contributes to normal functioning of the nervous system.'

'Biotin contributes to normal macronutrient metabolism.'

'Biotin contributes to normal psychological function.'

'Biotin contributes to the maintenance of normal hair.'

'Biotin contributes to the maintenance of normal mucous membranes.'

'Biotin contributes to the maintenance of normal skin.'

The claims apply at a daily intake that provides at least 15% of the reference intake — 7.5 µg of biotin per serving. All products in this collection are above that. No tolerable upper intake level (UL) has been set for biotin; even high intakes have not been linked to side effects.

Biotin and blood tests — important warning

High doses of biotin (from about 5 mg = 5,000 µg per day) can interfere with laboratory tests. Many modern tests use a biotin-streptavidin system; high biotin levels in the blood then give incorrect results.

Thyroid tests (TSH, FT4): can give an incorrect picture, which sometimes leads to a wrong diagnosis of an overactive thyroid.

Troponin (cardiac marker): can be measured too low — risky when a heart attack is suspected.

Hormone tests and other markers: other immunoassays can also be affected.

Advice: the products at Plenthera provide 25 to 75 µg per day — far below the level at which interference has been described. If you also use high-dose biotin, stop taking it a few days before a scheduled blood test and always tell your doctor or laboratory that you use biotin.

Biotin at Plenthera and other forms on the market

Plantforce Vegan B-Complex — at Plenthera

All eight B vitamins in food-state form from sprouted buckwheat. One capsule provides 56 µg of biotin (113% RI). 60 capsules, 60 daily doses. Also take a look at the Plantforce B-Complex collection.

Vitals PeaPlex® — at Plenthera

400 mg of palmitoylethanolamide (PEA) per capsule, supplemented with eight B vitamins at 150% RI, including 75 µg of biotin. Vegan, 90 capsules.

Plent Beauty Blend Collageen — at Plenthera

5 g of hydrolysed Naticol® fish collagen peptides per scoop (6.9 g) with 12 vitamins and minerals, including 25 µg of biotin, 80 mg of vitamin C from acerola and 2 mg of zinc. In the flavours Kiwi Lime, Elderberry and Pink Grapefruit, as a tub (40 servings) or 30 sachets, also as a value pack of 3×30 sachets.

Other forms on the market

Stand-alone biotin capsules of 1,000, 5,000 or 10,000 µg and combinations of biotin with zinc only. We do not currently stock these. Above 5,000–10,000 µg per day, no additional effect has been demonstrated, and the risk of interference with laboratory tests increases.

How do you use biotin?

1. Decide on your goal: broad B supplementation (B-Complex or PeaPlex®) or a beauty approach (Beauty Blend Collageen).
2. Follow the dosage on the label: 1 capsule of B-Complex, 3 capsules of PeaPlex® or 1 scoop of Beauty Blend per day.
3. The timing is flexible — biotin is water-soluble. B vitamins are preferably taken in the morning or with breakfast.
4. For a beauty approach: combine with collagen, vitamin C and zinc — biotin alone is rarely enough.
5. Allow at least 12 to 16 weeks of consistent use; hair and nails grow slowly.
6. Always tell your doctor or laboratory that you use biotin when having a blood test.
7. Do you take anti-epileptics? Consult your doctor beforehand — some medicines lower biotin status.

Myths and misconceptions about biotin

Myth 1: 'Biotin always makes hair and nails stronger and makes them grow faster.'

With a proven deficiency, supplementation demonstrably helps. In healthy people with normal status, the effect is much more limited than the marketing suggests. The authorised claim reads 'maintenance of normal hair' — not 'extra hair growth'.

Myth 2: 'The more biotin, the better.'

Above 5,000–10,000 µg per day, no additional effect has been demonstrated. Higher doses do increase the chance of interference with laboratory tests.

Myth 3: 'Biotin has no influence on blood tests.'

Incorrect at high doses. Biotin can interfere with thyroid, troponin and hormone tests, sometimes with serious consequences. Always tell your doctor that you use it.

Myth 4: 'Eggs inhibit biotin absorption.'

Only raw egg white, because of avidin. Cooked egg white is not a problem, and egg yolk is actually a good source of biotin.

Combining biotin with other supplements

Popular combinations:

• Collagen: provides amino acids for a beauty approach.
• Vitamin C: contributes to normal collagen formation for the normal function of skin.
• Zinc: contributes to the maintenance of normal hair, normal nails and normal skin.
• MSM: an organic sulphur compound, often used in beauty formulas.
• Hyaluronic acid: for the skin theme.
• B vitamins: biotin works together with the other B vitamins.
• Iron: an iron deficiency can also go hand in hand with hair problems — if in doubt, have your levels tested first.

Frequently asked questions

What is biotin?

Vitamin B7 (vitamin H), water-soluble, a cofactor of metabolic enzymes. Biotin contributes to the maintenance of normal hair, normal mucous membranes and normal skin.

Does biotin help for hair?

Biotin contributes to the maintenance of normal hair. With a deficiency, supplementation demonstrably helps; with normal status, the effect is limited.

Does biotin help for nails?

For nails we only describe the research context: a small study in brittle nails (Hochman 1993) used 2,500 µg per day for more than six months — far above the dose in our products.

How much biotin per day?

RI 50 µg. Our products provide 25 to 75 µg per daily dose. No UL has been set.

When should you take biotin?

The timing is flexible; B vitamins preferably in the morning.

What are the signs of a biotin deficiency?

Thinning hair, a scaly skin rash and brittle nails. A genuine deficiency is rare.

Does biotin have side effects?

None known at usual doses. At high doses (from about 5 mg per day), biotin can interfere with laboratory tests.

Can I use biotin before a blood test?

At the low doses in our products, interference is not to be expected. If you use high-dose biotin, stop taking it a few days before the test. Always tell your doctor or laboratory that you use it.

Combining biotin with collagen?

Yes, that is a common beauty combination — the Beauty Blend Collageen already contains both.

Is the biotin in these products vegan?

Biotin itself is. B-Complex and PeaPlex® are vegan; the Beauty Blend contains fish collagen and is therefore not vegan.

Sources

• Regulation (EU) 432/2012 — biotin health claims.
• Patel DP. et al., "A Review of the Use of Biotin for Hair Loss", Skin Appendage Disord (2017).
• Hochman LG. et al., "Brittle nails: response to daily biotin supplementation", Cutis (1993).
• FDA Safety Communication — Biotin (Vitamin B7): Safety Communication — May Interfere with Lab Tests (2017, updated 2019).