About Vitamin B7
Cofactor for carboxylase enzymes that metabolize fats, carbohydrates, and amino acids. Despite widespread marketing for hair, skin, and nails, research shows biotin supplementation primarily benefits those with actual deficiency or brittle nail syndrome. Important: high-dose biotin (common in supplements at 5,000–10,000 mcg) can interfere with laboratory tests including thyroid panels and cardiac markers.
What Vitamin B7 supports
- Strengthens hair and nails
- Metabolizes fats and proteins
- Supports gene regulation
How much Vitamin B7 to take
Clinical studies typically use 1000–5000 mcg of Vitamin B7. Supplements typically provide 1000–5000 mcg for hair, skin, and nail support.
- RDA
- 30 mcg
- Effective range
- 1000–5000 mcg
Clinical evidence
Strong clinical evidence. Essential metabolic cofactor, but zero clinical trials support hair/nail claims in non-deficient people
NIH Fact Sheet