• What is biotin?
• What is biotin used for?
• The benefits of biotin for our body
• Does vitamin B8 really make hair grow?
• What are the contraindications of biotin?
• When can vitamin B8 interact with medications?
• Which foods contain biotin?
• What is the daily requirement of vitamin B8?
• Biotin deficiency or excess: What causes it?
• When should you take biotin supplements?

What biotin is used for and what contraindications there are

When it comes to self-care, daily well-being, and hair health, biotin is one of the names that comes up time and time again. And that's no coincidence, because this vitamin, also known as B8 or vitamin H , plays a valuable role in many processes in our body.

Below you will learn everything you need to know about this vitamin, from its importance and functions in the body to possible side effects, especially if taken incorrectly or without real need.

If you're considering taking a supplement or just want to better understand how it works, here's a clear and up-to-date guide .

What is biotin?

Biotin is a water-soluble B vitamin , scientifically known as B8, although it was previously referred to as vitamin H, from "Haar und Haut," which translates to "hair and skin " in German. This definition already suggests why it is so often associated with aesthetic well-being, but its effects go far beyond that.

In the human body, biotin acts as a coenzyme in numerous vital processes , particularly those related to the synthesis and metabolism of fatty acids, amino acids, and glucose. Its activity occurs in reactions called carboxylation reactions , which are essential for energy production and the proper functioning of the nervous system .

Our body is unable to produce it in sufficient quantities, although a small amount is synthesized by the intestinal microbiota. Therefore , it is important to obtain it through the diet or, in cases of deficiency, with targeted supplements.

What is it used for?

Biotin supports important functions in our body, starting with the conversion of nutrients into energy . It regulates the metabolism of sugars, fats, and proteins and is involved in the synthesis of enzymes that are crucial for these processes. Thanks to biotin, for example, our body is able to properly utilize the carbohydrates we eat and maintain stable levels in the blood.

In addition to metabolism, biotin also influences the functioning of the nervous system by supporting the transmission of signals between cells and helping to maintain neurochemical balance.

With adequate biotin levels, skin is healthier and firmer, nails are stronger, and hair is stronger. Conversely, a deficiency can cause quite obvious symptoms such as fatigue, dermatitis, tingling in the limbs, and, most importantly, weakening of the hair.

The benefits of biotin for our body

Biotin, like many B vitamins, acts deeply, triggering processes that influence the body's overall balance. One of the first recognized benefits concerns the nervous system: Biotin contributes to the proper transmission of impulses between neurons and supports the production of neurotransmitters , molecules essential for mood , memory , and concentration . For this reason, a deficiency can lead to mental fatigue, irritability, and emotional fluctuations.

Its function is equally crucial at the metabolic level. It is involved in the conversion of macronutrients (sugars, proteins, and fats) into energy , making it essential for people undergoing intense physical and mental exertion. It also supports blood sugar regulation and helps the body maintain stable blood sugar levels after meals.

Another obvious benefit concerns the health of skin and nails . Under optimal conditions, the skin is more elastic, radiant, and less prone to irritation, while the nails become stronger and more resilient.

The regenerating effect of biotin is evident in its ability to stimulate cell turnover and contribute to the synthesis of keratin , the protein that forms the outermost layer of the skin and the structure of the nails themselves.

Hair also benefits from an adequate supply of vitamin B8, but we will look at this in more detail in the next section to understand what role it plays and how much it can really do.

Does vitamin B8 really make hair grow?

Let's start with the basics: the hair life cycle . Every hair goes through three phases: growth, rest, andshedding . During the active phase, the hair follicle produces new cells that form the hair shaft, and this is where biotin comes in. When present in the right amount, this vitamin promotes the synthesis of keratin , which makes up more than 90% of the hair structure , making it stronger and more resilient.

A biotin deficiency, on the other hand, can slow hair growth, thin hair, and lead to premature hair loss. Roots appear weak, hair becomes dull, and natural regeneration is impaired. In these cases , regular biotin supplementation can help strengthen the hair fiber , improve hair thickness, and stimulate hair renewal.

However, it must be clarified that vitamin B8 does not regrow hair in completely bald areas , nor can it remedy advanced alopecia unless there is a true nutrient deficiency.

Its beneficial effects are enhanced when taken in combination with other synergistic nutrients . Below is a list of vitamins and minerals that, along with biotin, promote hair health:

• zinc
  Zinc , essential for cell division and protein synthesis, promotes hair growth and prevents weakening. A deficiency can increase hair loss and impair keratin production.
• Vitamin D
  Vitamin D is involved in cell regeneration processes and also regulates the follicular cycle. Low vitamin D levels are associated with more severe forms of hair loss, such as telogen effluvium.
• Vitamin E
  Powerful antioxidant, protects the follicles from oxidative damage and improves microcirculation in the scalp, facilitating the supply of oxygen and nutrients;
• Vitamin A
  Participates in the production of sebum, which moisturizes the scalp. However, an excess can have the opposite effect, making hair dry and brittle.
• iron
  A good iron level, essential for oxygen transport in the blood, ensures a constant supply of nutrients to the hair bulb. Iron deficiency is one of the main causes of hair loss in women .
• B vitamins (B1, B2, B3, B6, B12)
  They contribute to energy production and the maintenance of cellular metabolism and improve follicle activity and hair quality.

What are the contraindications for biotin?

Biotin is a well-tolerated vitamin , primarily because it is water-soluble, so excess amounts are usually excreted in the urine. However, as with any drug, excessive or uncontrolled intake can have side effects.

Gastrointestinal disturbances , skin rashes , or interactions with diagnostic tests may occur if intake exceeds recommended amounts, especially with high-dose supplements taken without real need.

Certain groups require particular caution . Individuals suffering from chronic illnesses such as liver or kidney disease should always consult their doctor before starting supplementation. It is also important to carefully estimate the dosage during pregnancy or while breastfeeding , as the body's needs change and an overdose can impair overall metabolism.

One of the most common concerns is weight gain. In fact , there is no scientific evidence that biotin causes weight gain . On the contrary, by facilitating the conversion of nutrients into energy, it may even support a more efficient metabolism, without, however, having a direct effect on fat mass or appetite.

When vitamin B8 can interfere with medication intake

A less well-known but very important aspect concerns the potential interference of biotin with certain medications and diagnostic tests. Some medications, such as anticonvulsants or certain antibiotics , reduce the intestinal absorption of vitamin B8, favoring its excretion and thus increasing the risk of deficiency, even with a balanced diet.

Another significant concern arises with blood tests . Very high biotin concentrations can distort the results of some laboratory tests, particularly those related to the thyroid , vitamin D , and hormones . Values may be falsely altered, leading to misdiagnosis or unnecessary treatment.

For this reason, it is always advisable to stop supplementing for a few days before diagnostic tests and to inform your doctor or laboratory.

Which foods contain biotin?

Biotin is naturally present in a wide variety of foods , making regular intake possible through a varied and balanced diet. The main sources are found in both plant and animal sources , making it accessible to vegetarians and vegans.

The richest foods include green leafy vegetables , eggs, legumes , dried fruits , whole grains , and liver , which contains a particularly high concentration of vitamin C. Some fruits, such as bananas and avocados , can also provide a good supply of vitamin B8, albeit in smaller amounts.

However, it's important to note that biotin's bioavailability—its ability to be effectively absorbed and utilized by the body—can vary depending on the food preparation method. Prolonged cooking and certain industrial treatments lead to a reduction in biotin content . Excessive consumption of raw egg whites, although rare, can also impair biotin absorption because they contain avidin, a protein that binds to biotin and prevents its absorption.

For this reason, even with a balanced diet , it is advisable to change foods frequently and pay attention to their preparation.

What is the daily requirement of vitamin B8?

Biotin needs may vary depending on age , gender , lifestyle, and special physiological conditions such as pregnancy, breastfeeding, or periods of physical and mental stress. It is generally assumed that a healthy adult needs about 20-30 micrograms of biotin per day , an amount that can usually be obtained through a varied diet.

However, these values are not rigidly defined in all international guidelines, as there is still no definitive data on the optimal values for each age group or clinical situation.

However, the need may increase during certain stages of life. During pregnancy , for example, metabolism accelerates, and the need for nutrients, including biotin, increases. The same applies to breastfeeding , when the mother's body provides the newborn with everything it needs for growth, including vitamins.

People who exercise intensively , follow a strict diet or undergo certain medication treatments may also have an above-average need.

Assessing your nutritional status is always the first step to determine whether your intake is adequate . If there is no diagnosed deficiency, it is not necessary to exceed the recommended doses, as overdose, although rare, can still lead to imbalances.

Biotin deficiency or biotin excess: What are the causes?

Although biotin deficiency is rare in healthy people, it can occur in cases of poor and unbalanced diet, diseases that impair absorption in the intestine, such as celiac disease, or when taking medications that disrupt the metabolism of B vitamins.

Common symptoms include chronic fatigue , neurological disturbances such as tingling or mental confusion , skin rashes , brittle nails , and hair loss. In children, a deficiency can even impair development, while in adults it worsens the quality of skin and hair, often accompanied by increased sensitivity to external stimuli.

On the other hand, an excess of biotin can also cause problems, although this is less common because this vitamin is excreted in the urine. Reactions such as gastrointestinal disturbances , skin reddening , or changes in blood values can occur if excessive doses are taken, especially with high-dose supplements and over long periods.

Some diagnostic tests can be confounded by high concentrations of biotin in the blood, which can lead to misdiagnoses, particularly with regard to thyroid function or vitamin D levels.

A careful diet and understanding how nutrients work are the best ways to avoid imbalances. If in doubt, it's always best to seek professional advice before resorting to supplements yourself.

When should you take biotin supplements?

The decision to take a biotin supplement should always begin with knowing your own needs. Knowing what your body truly needs will help you better navigate the numerous options available on the market and avoid hasty or fad-driven decisions.

There are many different formulations available today: Biotin can be taken in the form of tablets , capsules , drops , or combined preparations . Depending on lifestyle and personal preferences, everyone can find the form that is most convenient and easiest to integrate into their daily routine. Dosages vary depending on the product and individual needs.

When choosing specific supplements, biotin is often included alongside other synergistic nutrients such as zinc, millet , vitamin D or moringa , which enhance its effects and provide comprehensive support, especially during times of stress or seasonal changes.

The benefits of biotin don't appear overnight, as the body's biological cycles (especially those of the skin, nails, and hair) need time to recover. Generally, improvements can be seen after just a few weeks of consistent use , but for lasting results, it's important to maintain regularity and combine supplementation with a balanced lifestyle.

At RedMoringa , we believe in the power of the right ingredients, carefully selected and intelligently combined. To support healthy hair and combat hair loss, we have developed a hair loss supplement based on biotin , horsetail, millet, and moringa . A formula for anyone seeking concrete, safe, and natural help.

Scientific sources:

• https://www.sciencedirect.com/science/article/pii/S2667137923000310
• https://www.hims.com/blog/does-biotin-cause-weight-gain
• https://www.hims.com/blog/biotin-dosage