Biotin (vitamin B7): foods, normal function and a lab-test tip
Biotin is vitamin B7, a water-soluble B vitamin that helps your body use the energy in food. It contributes to the maintenance of normal hair and skin and to normal energy-yielding metabolism. Eggs, nuts and sweet potato are good everyday sources.
Key takeaways
- Biotin is another name for vitamin B7, also once called vitamin H.
- It contributes to the maintenance of normal hair, skin and mucous membranes.
- Eggs, liver, nuts, seeds and sweet potato supply it.
- Hairon names biotin on its pack with saw palmetto, zinc and vitamin D3.
- Tell the lab or your GP you take biotin before a blood test.
What is biotin, and is it the same as vitamin B7?
Yes, biotin and vitamin B7 are the same thing. Older books also call it vitamin H, from the German words for hair and skin, Haar und Haut. It belongs to the B-vitamin family and dissolves in water, so the body does not keep large reserves.
Gut bacteria make a little biotin as well, but food remains the main supply. A deficiency is uncommon in people who eat a mixed diet.
What does biotin contribute to in the body?
Nutrient wording used in South Africa and the EU says biotin contributes to normal energy-yielding metabolism and to the normal function of the nervous system. It also contributes to normal psychological function and to the normal function of the mucous membranes.
The line most hair-care shoppers know is that biotin contributes to the maintenance of normal hair and normal skin. That describes a normal body function. It is not a pledge about how your own hair will look.
| Area | Wording used for biotin |
|---|---|
| Hair | Contributes to the maintenance of normal hair |
| Skin | Contributes to the maintenance of normal skin |
| Energy | Contributes to normal energy-yielding metabolism |
| Nerves | Contributes to the normal function of the nervous system |
| Mucous membranes | Contributes to their maintenance |
Which foods are rich in biotin?
Cooked egg yolk is the classic source. Liver and kidney, almonds, peanuts, walnuts and sunflower seeds follow. Sweet potato, mushrooms, salmon and sardines also contribute.
A small note on eggs: cook them. Raw egg white holds a protein called avidin that binds biotin and stops the gut absorbing it. Cooking removes the effect, so a boiled egg on toast is a fine start to a morning.
Can biotin affect blood-test results?
It can. Many laboratory tests use biotin in the chemistry of the assay. A supplement taken in higher amounts can make some results read too high or too low. This has been reported for certain thyroid and heart-related tests, among others.
The fix is simple. Tell your GP, nurse or the lab that you take a biotin supplement before they draw blood. Many doctors ask you to pause it for a few days first, but follow their advice, not ours.
Say the word biotin at the clinic or lab counter, and show the pack if you can. It takes ten seconds and helps your results make sense.
How does biotin show up in Mzansi Hub products?
Biotin is named on the front of the Hairon pack along with saw palmetto, zinc and vitamin D3. The seller describes Hairon as a daily capsule for adults who want to nourish a hair-care routine. The amount per capsule is printed on the pack.
Who should ask a GP or pharmacist before taking biotin?
Biotin has a good record at the amounts found in food. Ask your pharmacist if you take anticonvulsant medicines, since some of them can lower biotin levels, and ask your GP if you are pregnant, breastfeeding or booked for a blood test.
Frequently asked questions
Is biotin the same as vitamin B7?
Yes. Biotin, vitamin B7 and vitamin H are three names for one vitamin.
Does biotin really help hair?
Biotin contributes to the maintenance of normal hair, which is an accepted nutrient statement. We do not promise any change in how your hair looks or grows.
Can too much biotin be a problem?
Biotin is water-soluble and the body passes the excess in urine. The main practical issue is interference with some lab tests, so tell the lab you take it.
How soon before a blood test should I stop biotin?
The right gap depends on the test and the dose. Ask the clinic or lab; they will tell you how many days to pause.
Can I get enough biotin from food?
Most people with a mixed diet do. Eggs, nuts, seeds and sweet potato help. A supplement is an extra, not a replacement for a balanced plate.
