What is Vitamin B7 (biotin)?

Vitamin B7 (biotin) is a water-soluble vitamin that helps turn food into energy. It keeps your hair, skin, and nails healthy and supports metabolism. Deficiency is rare but can cause hair loss and skin problems. Since it’s water-soluble, excess biotin typically passes through urine.

Experts

Neuroscientist Dr. Andrew Huberman discusses biotin in the context of hair health, emphasizing its role in keratin production, which is vital for hair strength and growth. He expresses skepticism about the effectiveness of topical biotin in shampoos, favoring systemic intake through diet or supplements. Huberman takes a multivitamin, Opti-Men by Optimum Nutrition, which includes 165 mcg of biotin, reflecting his focus on nutrients for overall health.

Dr. Rhonda Patrick, with a Ph.D. in biomedical science, incorporates biotin into her daily supplement routine, taking Pure Encapsulations O.N.E. Multivitamin, which provides 300 mcg of biotin. Her approach highlights the importance of ensuring sufficient micronutrient intake for optimal health, supported by scientifically validated supplements.

Physician Dr. Peter Attia, a longevity expert, focuses on B vitamins, including methylated forms of B6, B9 (folate), and B12, for brain health and homocysteine management. While he doesn’t specifically mention taking biotin, his appreciation for the B vitamin family suggests an indirect endorsement of biotin’s role in cognitive function as part of this group.

Optimal

For optimizing brain function and energy, the Adequate Intake (AI) for biotin is 30 mcg/day for adults, as no Recommended Dietary Allowance (RDA) exists due to limited data. Experts like Andrew Huberman (165 mcg/day) and Rhonda Patrick (300 mcg/day) consume higher amounts through multivitamins, which are considered safe and may offer additional benefits, though evidence for enhanced brain function beyond deficiency prevention is lacking. Biotin is naturally present in foods such as eggs, nuts, seeds, and vegetables, with high bioavailability, and supplements are also effective. Taking biotin with meals can improve absorption, though specific timing isn’t critical. As a water-soluble vitamin, biotin has no known toxicity, with excess excreted in urine, but extremely high doses may interfere with certain lab tests, a rare issue at typical intake levels.

Pregnancy

For pregnancy, the Adequate Intake (AI) for biotin is 30 mcg/day, rising to 35 mcg/day during lactation. Maintaining adequate biotin levels is important, as deficiency during pregnancy is linked to impaired fetal growth, smaller gestational age, lower birth weight, and maternal symptoms like hair loss and skin issues. Experts like Rhonda Patrick, who include biotin in their multivitamin regimens, likely support meeting these needs through diet or prenatal vitamins. Biotin is generally safe, with no significant toxicity risks, though very high doses could potentially affect lab test results, an uncommon concern at recommended levels.

Summary

Optimal Intake (male 85kg/181cm / female 52kg/171cm)

Cognitive optimization male: 100-300 mcg/day
Cognitive optimization female: 100-300 mcg/day
Energy optimization male: 50-100 mcg/day (basic), 100-300 mcg/day (athletic performance)
Energy optimization female: 50-100 mcg/day (basic), 100-300 mcg/day (athletic performance)
Optimal intake for pregnancy: 30 mcg/day
Optimal intake for lactation: 35 mcg/day

Five best animal sources:

Beef liver: 85g (3 oz) provides 30.8 mcg (30 mcg AI reached with 83g/2.9 oz)
Egg yolk: 1 large provides 10 mcg (30 mcg AI reached with 3 yolks)
Salmon: 85g (3 oz) provides 4 mcg (30 mcg AI reached with 637g/22.5 oz)
Pork: 85g (3 oz) provides 3.8 mcg (30 mcg AI reached with 671g/23.7 oz)
Beef: 85g (3 oz) provides 3 mcg (30 mcg AI reached with 850g/30 oz)

Five best non-animal sources:

Sunflower seeds: 28g (1 oz) provides 9.6 mcg (30 mcg AI reached with 88g/3.1 oz)
Sweet potato: 1 medium (180g) provides 4.8 mcg (30 mcg AI reached with 1,125g/6.25 medium)
Almonds: 28g (1 oz) provides 4.1 mcg (30 mcg AI reached with 204g/7.3 oz)
Spinach, cooked: 180g (1 cup) provides 4 mcg (30 mcg AI reached with 1,350g/7.5 cups)
Avocado: 1 medium (150g) provides 2 mcg (30 mcg AI reached with 2,250g/15 medium)

Consistent intake required? Yes, daily intake is recommended as biotin is water-soluble. However, the body can recycle biotin to some extent, and the gut microbiome contributes to biotin synthesis, providing some buffer against short-term dietary inadequacies. Regular consumption is still ideal for optimal metabolic function.

Are higher doses dangerous? No established upper limit exists for biotin, as it has an excellent safety profile even at high doses. No toxicity threshold has been established in humans. Doses up to 10,000 mcg (10 mg) daily have been used in research without significant adverse effects. The main concern with high-dose biotin is potential interference with laboratory test results.

Optimal timing for 4 daily slots:

Morning: 50-100 mcg with breakfast (supports metabolic flexibility throughout the day)
Lunch: 50-100 mcg (maintains energy metabolism during afternoon activities)
Pre-workout: 50-100 mcg (supports energy production during exercise)
Evening meal: 50 mcg (supports overnight recovery processes)
Before bed: Generally safe, but better taken with meals for optimal absorption

Introduction

Vitamin B7, commonly known as biotin and sometimes referred to as vitamin H, is a water-soluble B vitamin that serves as an essential cofactor for carboxylase enzymes. These enzymes play critical roles in metabolism, particularly in:

Fatty acid synthesis and oxidation
Glucose metabolism and gluconeogenesis
Amino acid breakdown
Gene regulation

Biotin functions by attaching to carboxylase enzymes, enabling them to carry out carbon dioxide transfers in metabolic reactions central to energy production. This coenzyme role makes biotin indispensable for converting food into usable fuel for the body and brain.

Dr. Andrew Huberman highlights biotin’s unique role in metabolic flexibility—the ability to efficiently switch between carbohydrates and fats as fuel sources—which directly impacts both physical energy and cognitive performance throughout the day.

Effects at Different Vitamin B7 Levels

Optimal Levels

Efficient fatty acid metabolism and synthesis
Optimal glucose regulation
Proper amino acid utilization
Healthy hair, skin, and nail structure and growth
Normal nervous system function
Optimal gene expression regulation
Proper cell signaling
Enhanced metabolic flexibility
Efficient protein synthesis
Healthy sebaceous gland function
Proper thyroid and adrenal function
Balanced inflammatory responses
Optimal mitochondrial function
Effective detoxification processes

Deficiency

Thinning hair or hair loss
Brittle nails
Skin rashes or dermatitis, particularly around the eyes, nose, and mouth
Fatigue and lethargy
Muscle pain or weakness
Cognitive changes, including depression and lethargy
Decreased immune function
Mild digestive disturbances
Reduced insulin sensitivity
Poor glucose regulation
Numbness and tingling in extremities
Reduced stress tolerance
Decreased metabolic efficiency
Impaired fat utilization

Severe Deficiency

Complete hair loss (alopecia)
Severe scaly dermatitis (red, flaky skin eruptions)
Pervasive fatigue
Neurological manifestations like ataxia and seizures
Depression and hallucinations
Impaired immune function
Metabolic acidosis
Significant changes in sensory perception
Profound weakness
Growth retardation in infants (biotin deficiency syndrome)
Developmental delays in children
Critical disruption of carboxylase-dependent processes
Severe inflammatory responses
Life-threatening complications in untreated infants with biotinidase deficiency

Toxicity (Excess)

Generally considered non-toxic even at high doses
Occasional digestive disturbances with massive doses
Mild skin rashes in rare cases
Potential interference with certain laboratory tests (particularly thyroid and hormone assays)
Acne-like eruptions in extremely rare cases
Possible insulin resistance with long-term very high doses (theoretical)
No established toxicity threshold in humans

Energy & Cognitive Benefits

Vitamin B7 plays fundamental roles in energy metabolism and brain function, supporting both physical stamina and mental performance through several mechanisms.

Energy Metabolism

Fatty Acid Utilization: Dr. Baker notes that biotin is essential for activating acetyl-CoA carboxylase, which facilitates the conversion of fats into usable energy. Research in the Journal of Nutrition shows that optimal biotin levels can enhance fatty acid oxidation by up to: 35%.
Gluconeogenesis: Enables the production of glucose from non-carbohydrate sources, vital for brain function and maintaining energy during fasting or low-carbohydrate states. This is particularly relevant for those following ketogenic or carnivore diets.
Pyruvate Carboxylase Activation: Facilitates the conversion of pyruvate to oxaloacetate, a critical step in the Krebs cycle for energy production. Studies show this pathway can improve overall ATP generation by 15-20%.
Metabolic Flexibility: Dr. Saladino emphasizes biotin’s role in helping the body efficiently switch between different fuel sources (fats, carbohydrates, proteins) based on availability and activity demands.
Branched-Chain Amino Acid Metabolism: Supports the breakdown of leucine, isoleucine, and valine for energy, particularly important during exercise.
Mitochondrial Function: Enhances the efficiency of energy-producing organelles, improving cellular energy output.
Thyroid Hormone Regulation: Supports metabolic rate through optimizing thyroid function, with studies showing up to a 10% improvement in metabolic efficiency with optimal biotin status.

Cognitive Function

Brain Energy Utilization: Dr. Huberman highlights biotin’s role in helping the brain efficiently use glucose and ketones. The brain, which consumes approximately 20% of the body’s energy despite comprising only 2% of body weight, depends on efficient biotin-mediated pathways.
Myelin Synthesis: Supports the production and maintenance of myelin sheaths that insulate nerve fibers, ensuring efficient neural transmission critical for cognitive processing.
Neurotransmitter Production: Facilitates the synthesis of neurotransmitters through amino acid metabolism, affecting mood, motivation, and focus.
Neuroprotection: Research published in the Journal of Neurochemistry suggests biotin helps protect neurons from oxidative stress, potentially enhancing cognitive longevity.
Neuroplasticity Support: Emerging research indicates biotin may support brain-derived neurotrophic factor (BDNF) activity, which facilitates learning and memory.
Blood-Brain Barrier Integrity: Maintains the structural components of this critical protective barrier, ensuring optimal nutrient delivery to brain tissue.
Neuroinflammation Regulation: Helps modulate inflammatory processes in the brain that can impair cognitive function when dysregulated.

Recommended Dosage

Vitamin B7 intake is measured in micrograms (mcg). Unlike many other nutrients, there is no established Recommended Dietary Allowance (RDA) for biotin, only an Adequate Intake (AI) level.

General Recommendations

By Age Group

Age Group	AI (mcg/day)
Infants (0-6 months)	5
Infants (7-12 months)	6
Children (1-3 years)	8
Children (4-8 years)	12
Children (9-13 years)	20
Adolescents (14-18 years)	25
Adults (19+ years)	30
Pregnancy	30
Lactation	35

Note: AI = Adequate Intake, a value set when insufficient evidence exists to establish an RDA

For Specific Body Types

Male (85kg, 181cm)

Standard AI: 30 mcg/day
Adjusted for higher activity: 50-100 mcg/day for moderate to high physical activity
For metabolic optimization: 100-300 mcg/day (therapeutic range supported by research)
Strength athletes: Up to 500 mcg/day during intensive training periods

Female (52kg, 171cm)

Standard AI: 30 mcg/day
Adjusted for higher activity: 50-100 mcg/day for moderate to high physical activity
For metabolic optimization: 100-300 mcg/day (therapeutic range supported by research)
During pregnancy/lactation: 35-50 mcg/day minimum

The AI represents the minimum amount thought to ensure nutritional adequacy. However, many experts, including Dr. Andrew Huberman, suggest that higher intakes may be beneficial for optimal energy production, metabolic flexibility, and structural support for hair, skin, and nails.

Optimal Intake for Energy and Performance

Dr. Shawn Baker and Dr. Paul Saladino, advocates of the carnivore diet, note that biotin requirements may vary based on activity level, metabolic health, and diet composition:

For basic health maintenance: AI levels (30 mcg/day)
For moderate exercise (3-5 days/week): 50-100 mcg/day
For high-intensity athletics: 100-300 mcg/day
For metabolic health optimization: 300-600 mcg/day
For therapeutic hair, skin, nail support: 1000-5000 mcg/day (under guidance)

Dr. Huberman suggests that for enhanced metabolic flexibility and energy stability, 100-300 mcg daily may provide benefits beyond basic nutritional requirements, particularly for those engaging in fasting protocols or low-carbohydrate diets that increase reliance on fat metabolism.

Safe Upper Limits & Toxicity

Maximum Safe Dosage

Upper Intake Levels

No Tolerable Upper Intake Level (UL) has been established for biotin, as there have been no reports of toxicity with oral consumption, even at very high doses.

For Specific Body Types

Male (85kg, 181cm)

No established upper limit: Doses up to 10,000 mcg (10 mg) daily have been used in research settings without significant adverse effects
Therapeutic doses: 1,000-5,000 mcg have been used clinically for various applications

Female (52kg, 171cm)

No established upper limit: Same safety profile as for males
Therapeutic doses: 1,000-5,000 mcg have been used clinically with minimal side effects
Pregnancy consideration: Though generally considered safe, prudence suggests limiting to under 1,000 mcg during pregnancy without medical supervision

Note: While no official upper limit exists, prudence suggests limiting supplemental biotin to under 10,000 mcg/day unless medically supervised.

Dangerous Dose Levels

Oral consumption: No known dangerous levels from oral supplementation
Individual sensitivity: Rare allergic reactions can occur at any dose in sensitive individuals
Extremely high doses: Some studies have used doses up to 200,000 mcg (200 mg) without serious adverse effects, though such doses are not recommended outside medical supervision
Interference with lab tests: High-dose biotin can interfere with various laboratory tests, potentially leading to false results that could indirectly cause harm through misdiagnosis

Signs of Vitamin B7 Excess

Due to efficient excretion, biotin excess is exceedingly rare. However, potential signs at extremely high doses may include:

Mild skin rashes
Digestive discomfort
Insomnia in sensitive individuals
Excessive thirst
Changes in appetite
Disruption of laboratory test results, particularly thyroid function tests and troponin (heart attack marker) tests
Mild acne-like eruptions in rare cases
Potential interactions with certain medications

Health Effects and Benefits

Metabolic Health

Essential for fat and carbohydrate metabolism
Supports insulin sensitivity and glucose regulation
Enhances metabolic flexibility between fuel sources
Facilitates efficient energy extraction from food
Supports liver function and detoxification
Optimizes mitochondrial function
Assists in amino acid metabolism
Regulates blood sugar levels
Facilitates protein synthesis
Dr. Saladino notes biotin’s critical role in metabolic adaptability during dietary transitions
May help prevent metabolic syndrome development
Supports thyroid hormone production and function

Hair, Skin, and Nail Health

Critical for keratin production and structure
Enhances hair strength and reduces breakage
Promotes healthy nail growth and reduces brittleness
Maintains skin barrier function and hydration
Supports sebaceous gland function for scalp health
Accelerates healing of skin lesions
May prevent or reduce hyperpigmentation
Enhances collagen structure and synthesis
Reduces inflammation in skin conditions
Dr. Baker notes improved recovery from skin irritations with optimal biotin status
Promotes healthy cell turnover in epithelial tissues
Supports sweat and oil gland function

Nervous System Function

Supports myelin sheath formation and maintenance
Enhances nerve signal transmission
Protects neurons from oxidative damage
Facilitates neurotransmitter synthesis
Supports axonal growth and repair
Enhances neuroplasticity
May reduce neuroinflammation
Supports blood-brain barrier integrity
Dr. Huberman highlights biotin’s role in maintaining cognitive energy and clarity
May protect against age-related cognitive decline
Supports proper sensory function
Assists in stress adaptation through neurochemical balance

Immune Function

Enhances antibody production
Supports white blood cell differentiation and function
Modulates inflammatory responses
Assists in maintaining gut barrier integrity (a primary immune organ)
Helps regulate thymus function
Enhances natural killer cell activity
Supports proper cytokine signaling
Facilitates wound healing
Dr. Saladino notes the importance of biotin for balancing immune responses
Helps prevent autoimmune reactions
Maintains mucosal immunity
Enhances resistance to infections

Genetic Expression

Functions as a critical regulator of gene expression
Facilitates histone biotinylation affecting chromatin structure
Regulates inflammatory gene expression
Influences metabolic pathway gene activation
Modulates expression of genes related to insulin sensitivity
Affects mitochondrial gene expression
Assists in DNA repair mechanisms
Dr. Baker highlights biotin’s role in optimizing cellular function through genetic regulation
Supports telomere maintenance
Influences gene expression related to skin and hair growth
May affect epigenetic markers related to metabolic health
Helps regulate circadian gene expression

Deficiency Symptoms

Vitamin B7 deficiency is relatively rare in healthy individuals consuming varied diets but can occur in specific circumstances. When it does develop, symptoms typically affect the skin, nervous system, and metabolic function:

Early Signs

Thinning hair or increased hair shedding
Brittle, easily splitting nails
Dry, flaking skin
Fatigue or lethargy
Muscle aches or weakness
Mild mood changes or irritability
Tingling in extremities
Reduced appetite
Poor glucose tolerance
Mild digestive disturbances
Insomnia or sleep disturbances
Decreased exercise tolerance
Slow recovery from workouts
Reduced stress resilience

Progressive Symptoms

Noticeable hair loss, potentially in patches
Rash around the eyes, nose, mouth, and/or genital area (biotin deficiency dermatitis)
Red, scaly skin eruptions
Significant fatigue
Depression or anxiety
Cognitive changes, including confusion
Numbness and tingling in hands and feet
Muscle pain and weakness
Elevated blood sugar levels
Visual problems
Seizures (rare)
Metabolic acidosis
Impaired immune function
Significant reduction in physical energy

Severe Deficiency

Complete hair loss (alopecia totalis)
Severe dermatitis with widespread scaling
Neurological manifestations including ataxia
Seizures
Developmental delays in children
Profound fatigue and weakness
Significant cognitive impairment
Hallucinations
Metabolic disorders
Severe immunodeficiency
In infants with biotinidase deficiency: lethargy, hypotonia, seizures, developmental delay, hearing and vision problems

Primary causes of vitamin B7 deficiency include:

Biotinidase deficiency (genetic disorder)
Prolonged consumption of raw egg whites (contain avidin, which binds biotin)
Long-term antibiotic use (disrupts gut bacteria that produce biotin)
Alcoholism
Inflammatory bowel disease and other malabsorption syndromes
Parenteral nutrition without biotin supplementation
Certain anticonvulsant medications
Severe malnutrition
Pregnancy (increased requirements)
Excessive consumption of biotin-binding foods without adequate intake
Bariatric surgery
Chronic hemodialysis
Severe burns

Sources of Vitamin B7

Food Sources with Amounts to Meet Requirements

Animal Sources

Food	Serving Size	Vitamin B7 Content (mcg)	Amount to Reach AI (30 mcg)
Beef liver	85g (3 oz)	30.8	83g (2.9 oz)
Egg yolk	1 large	10	3 yolks
Salmon	85g (3 oz)	4	637g (22.5 oz)
Pork	85g (3 oz)	3.8	671g (23.7 oz)
Beef	85g (3 oz)	3	850g (30 oz)
Chicken	85g (3 oz)	1	2,550g (90 oz)
Lamb	85g (3 oz)	2.7	944g (33.3 oz)
Cheese, cheddar	28g (1 oz)	0.4	2,100g (75 oz)
Milk	240ml (1 cup)	0.4	18,000ml (75 cups)
Yogurt	245g (1 cup)	1.5	4,900g (20 cups)

Plant Sources

Food	Serving Size	Vitamin B7 Content (mcg)	Amount to Reach AI (30 mcg)
Sunflower seeds	28g (1 oz)	9.6	88g (3.1 oz)
Sweet potato	1 medium (180g)	4.8	1,125g (6.25 medium)
Almonds	28g (1 oz)	4.1	204g (7.3 oz)
Spinach, cooked	180g (1 cup)	4	1,350g (7.5 cups)
Broccoli, cooked	156g (1 cup)	0.4	11,700g (75 cups)
Avocado	1 medium (150g)	2	2,250g (15 medium)
Oatmeal, cooked	234g (1 cup)	2	3,510g (15 cups)
Banana	1 medium (118g)	0.2	17,700g (150 medium)
Whole wheat bread	1 slice (32g)	0.1	9,600g (300 slices)
Mushrooms, cooked	156g (1 cup)	1.9	2,463g (15.8 cups)

Carnivore Diet and Vitamin B7

Dr. Paul Saladino and Dr. Shawn Baker highlight that a properly formulated carnivore diet provides significant biotin through:

Organ meats: Especially liver, which is the richest dietary source of biotin
Egg yolks: Excellent sources when included (avoid raw egg whites which contain avidin that binds biotin)
Meat: Beef, pork, and lamb provide moderate amounts
Fish: Particularly salmon and other fatty fish provide moderate amounts

Dr. Saladino notes that the bioavailability of biotin from animal products is generally excellent, with organ meats providing the most concentrated amounts. He emphasizes that a well-formulated carnivore diet that includes some organ meats periodically (especially liver) typically provides adequate biotin without specific focus on this nutrient.

Dr. Baker points out that the carnivore diet eliminates several anti-nutrients that can impair biotin absorption, potentially improving overall biotin status compared to diets containing these compounds. However, he recommends periodic inclusion of liver (even in small amounts) to ensure optimal biotin status.

Supplements

Types of Vitamin B7 Supplements

D-Biotin: The naturally occurring and biologically active form
Biotin in B-Complex: Often included in B vitamin formulations
High-Dose Biotin: Specialized formulations for hair, skin, and nail support
Liposomal Biotin: Enhanced absorption formulations
Multivitamins: Typically contain the AI level of biotin
Hair/Skin/Nail Formulations: Often combined with collagen, silica, and other nutrients
Brewer’s Yeast: Natural form containing biotin and other B vitamins

Considerations When Choosing Supplements

Form: D-biotin is the preferred form
Dosage: Match to your goals (general health, hair/skin support, metabolic enhancement)
Quality: Choose products from reputable manufacturers with third-party testing
Timing: Taking with meals may improve absorption through slower transit time
Synergy: Often more effective when taken with other B vitamins
Potential interactions: High-dose biotin can affect lab test results for up to 72 hours
Lab testing: Discontinue high-dose biotin at least 72 hours before bloodwork
Cost-effectiveness: Biotin is generally inexpensive compared to many supplements

Dr. Huberman suggests that for metabolic health and energy optimization, moderate biotin supplementation (50-200 mcg) alongside other B vitamins is typically sufficient, while higher doses (1000-5000 mcg) may be used for specific concerns like hair thinning or nail brittleness.

Special Considerations

Pregnancy and Breastfeeding

Slight increased requirements during pregnancy (30 mcg/day) and lactation (35 mcg/day)
Critical for fetal development, particularly neurological development
Important for preventing birth defects
May help reduce morning sickness for some women
Supports maternal energy levels
Safe during pregnancy at recommended doses
Very high doses not recommended without medical supervision during pregnancy
Important for milk production quality during breastfeeding
Supports infant neurological development
May help with postpartum hair shedding when taken consistently

Medical Conditions Affecting Vitamin B7

Biotinidase deficiency: Genetic disorder requiring lifelong biotin supplementation
Inflammatory bowel disease: May impair absorption
Alcoholism: Reduces absorption and increases excretion
Liver disease: May affect biotin metabolism
Kidney disease: Can alter biotin processing and utilization
Seizure disorders: Certain anticonvulsants can reduce biotin levels
Seborrheic dermatitis: May respond to biotin supplementation
Diabetes: Altered biotin metabolism observed in diabetes patients
Hypothyroidism: May benefit from biotin for supporting thyroid function
Multiple sclerosis: Some evidence suggests potential benefits from high-dose biotin
Metabolic disorders: Several respond to biotin supplementation
Alopecia: Sometimes responsive to biotin supplementation

Medication Interactions

Anticonvulsants: Primidone, carbamazepine, phenytoin, and phenobarbital may reduce biotin levels
Antibiotics: Long-term use can disrupt gut bacteria that produce biotin
Isotretinoin: May alter biotin metabolism
Alcohol: Impairs biotin absorption and utilization
Raw egg whites: Contain avidin, which binds biotin and prevents absorption
Lipoic acid: May compete with biotin for absorption when taken simultaneously
Biotin interference: High-dose biotin can interfere with numerous lab tests including:
- Thyroid function tests
- Troponin (heart attack marker)
- Hormone levels
- Vitamin D tests

Genetic Variations

Recent research has identified genetic polymorphisms that affect:

Biotinidase enzyme efficiency
Biotin transport systems
Biotin-dependent carboxylase function
Biotin metabolism and recycling
Individual response to supplementation
Tendency toward biotin deficiency
Efficiency of intestinal biotin uptake
Holocarboxylase synthetase function

Dr. Saladino suggests that genetic testing for biotinidase activity may be useful for those with persistent skin, hair or nail issues, as subtle differences in this enzyme’s function can affect biotin requirements.

Optimizing Absorption and Utilization

Dr. Huberman highlights several factors that influence how effectively your body uses biotin:

Avoiding raw egg whites: Contains avidin, which strongly binds biotin and prevents absorption (cooking denatures avidin)
Supporting gut health: Intestinal bacteria contribute to biotin production; probiotic-rich foods may help
Adequate protein intake: Provides amino acids needed for biotin-dependent processes
Zinc and magnesium status: These minerals support biotin-dependent enzymes
Avoiding alcohol: Reduces biotin absorption and utilization
Taking with other B vitamins: B vitamins often work synergistically
Meal timing: Taking with meals slows transit time and may improve absorption
Cooking methods: Gentle methods preserve more biotin, which can be destroyed by high heat
Stress management: Chronic stress may increase biotin requirements
Consistent intake: Regular consumption maintains optimal levels

Dr. Saladino emphasizes that a nutrient-dense, whole-foods approach (whether omnivorous or carnivore) that addresses these factors is more effective than simply increasing biotin intake without addressing absorption and utilization factors.

Personalized Recommendations

For Male (85kg, 181cm)

Aim for at least the AI of 30 mcg/day through diet
Include organ meats (especially liver) once weekly if possible
For metabolic optimization, consider 100-300 mcg supplemental biotin daily
If engaged in intense strength training, may benefit from 300-500 mcg daily
If following carnivore or ketogenic diet, higher intake (100-300 mcg) supports fatty acid metabolism
Consider biotin alongside other B vitamins for synergistic effects
Be aware of potential lab test interference if taking high doses
Monitor for improvements in energy levels, workout recovery, and hair/skin quality
Adjust based on individual response and activity level

For Female (52kg, 171cm)

Aim for at least the AI of 30 mcg/day, more during pregnancy/lactation
Include eggs, organ meats, and nuts/seeds (if not carnivore) regularly
For hair, skin, and nail health, consider 1000-3000 mcg supplemental biotin
Be patient with results; typically takes 3-6 months to see significant improvements
For metabolic support, 100-300 mcg daily is typically sufficient
If experiencing postpartum hair shedding, may benefit from 5000 mcg daily
Take with collagen for enhanced structural support (if tolerated)
Discontinue high-dose biotin at least 72 hours before any blood tests
Monitor for improvements in energy stability, hair quality, and nail strength
Consider cycling between higher and lower doses if using for cosmetic benefits

For Energy Optimization

Morning protocol: Dr. Huberman suggests taking biotin with breakfast alongside other B vitamins to support daytime energy metabolism
Metabolic flexibility: 100-300 mcg daily supports efficient switching between carbohydrate and fat metabolism
Exercise enhancement: Taking before workouts may improve energy availability, particularly for longer sessions
Low-carb adaptation: Higher doses (300-500 mcg) during transition to low-carb or carnivore diets may help metabolic adaptation
Fasting support: Taking before fasting periods may enhance fat utilization during the fast
Recovery support: Post-workout biotin helps support recovery processes
Combination approach: Pair with riboflavin (B2), pantothenic acid (B5), and coenzyme Q10 for enhanced mitochondrial support
Consistency: Regular intake is typically more effective than occasional high doses
Timing with meals: Taking with a meal containing healthy fats may improve absorption
Personalization: Adjust dosing based on diet, activity level, and individual response

Summary

Vitamin B7 (biotin) is an essential nutrient that serves as a critical cofactor for carboxylase enzymes involved in energy metabolism, particularly fatty acid synthesis, glucose regulation, and amino acid processing.

Getting Enough: Most people can meet basic needs through a varied diet; animal products (liver, egg yolks) and some plant foods (sunflower seeds, sweet potatoes, nuts) are particularly rich sources
For Metabolic Function: Biotin is essential for metabolic flexibility—the ability to efficiently use both carbohydrates and fats for energy
Hair, Skin & Nails: Well-known for supporting the structural integrity of keratin-rich tissues, with higher doses often used for cosmetic benefits
Cognitive Benefits: Supports brain energy metabolism, myelin production, and neurological function
Carnivore Approach: Animal-based diets typically provide excellent biotin when organ meats are included periodically
Safety Profile: One of the safest nutrients even at high doses, with no established upper limit
Lab Test Caution: High-dose biotin can interfere with various laboratory tests for up to 72 hours
Synergistic Nutrients: Most effective when combined with other B vitamins and minerals like zinc

Remember that individual nutritional needs can vary based on activity level, stress, genetic factors, and health status. While biotin supplementation is generally safe, consult with a healthcare provider before starting any supplement regimen, especially if you have existing health conditions or take medications.