Biotin (vitamin B7) is everywhere in the supplement aisle. Hair growth claims are on every bottle. But here's what the marketing doesn't tell you: most people get plenty from food, and supplements only help if you're deficient.
Where to Find Biotin
Hair/Skin/Nails Formulas - Highest doses (2500-10000mcg) - Often combined with collagen, silica, vitamin C - These mega-doses aren't necessary for most people
B-Complex Vitamins - Moderate doses (30-100mcg) - Biotin is one of the 8 B vitamins - More reasonable amounts
Multivitamins - Usually 30-100mcg - Covers basic needs - No need for additional biotin in most cases
Prenatal Vitamins - 30-35mcg - Important during pregnancy - Should be included in any quality prenatal
The Biotin Reality
True deficiency is rare. Biotin is in eggs, nuts, meat, and fish. Your gut bacteria also make some.
Who might actually be deficient: - Those on long-term antibiotics - Heavy alcohol users - People eating raw egg whites regularly (avidin blocks biotin) - Certain genetic conditions - Some people on anti-seizure medications
What biotin won't do: - Grow hair faster if you're not deficient - Stop hair loss from other causes (hormones, stress, genetics) - Replace addressing root causes of hair problems
Important Warning: Lab Interference
High-dose biotin can mess up blood tests.
Biotin interferes with many lab assays: - Thyroid tests (can look hyper when you're not) - Cardiac troponin (heart attack marker) - Hormone panels - Some tumor markers
Stop biotin 48-72 hours before blood work. Tell your doctor if you're taking high doses. This has caused misdiagnoses.