Top 3 Benefits of Biotin

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Top 3 Benefits of Biotin

Have you heard of vitamin H? It’s another name for biotin, a part of the B-vitamin complex (B7). But what exactly are the benefits of biotin? For starters, it’s essential for the maintenance of good health and plays key roles in metabolism, hair, and nail health.[1]

Here’s what you need to know about biotin:

Who Needs Biotin?

We all need biotin for good health! Luckily, a portion of biotin is produced internally by intestinal microflora and more can be obtained through a nutrient-rich diet. While these sources often provide enough to meet the recommended daily intake, some factors may increase a person’s needs, such as pregnancy, breastfeeding, poor eating habits, and certain medications.[2]

Recommended Intake

Biotin is a water-soluble vitamin, which means that the body does not store it and it must be acquired on a daily basis. The amount of biotin needed varies with age. The recommended daily intake for biotin is:[3]

Children 1–3 years 8 mcg
Children 4–8 years 12 mcg
Children 9–13 years 20 mcg
Children 14–18 years 25 mcg
Adults 19 and up 30 mcg
During pregnancy 30 mcg
During lactation 35 mcg

Metabolic Benefits

Biotin is an essential vitamin for the metabolism of carbohydrates, proteins, and fats. It is needed for the body’s production of fatty acids, turning amino acids into energy, and supporting the synthesis of glycogen.[2]

Healthy Nail Benefits

Cracked, brittle nails may be a sign that you’re not getting enough biotin in your diet. [5] This is because biotin is needed for the metabolism of protein and fat, which are the sources of amino acids and fatty acids that help fuel the formation of healthy nails.

Hair Health

Just like nails, biotin helps to maintain healthy hair. In certain cases, thinning hair may be a symptom of biotin deficiency. A study exploring this relationship identified biotin deficiency in 38% of women suffering from hair loss.[6]

Dietary Sources

Many foods contain biotin, with the highest concentrations found in animal products. Some
of the most nourishing sources of biotin include:[5]

  • Eggs
  • Lean cuts of poultry
  • Salmon
  • Grains, such as oat flakes, wheat germ, and whole grain rice
  • Nuts and seeds, especially almonds, peanuts, walnuts, and sunflower seed
  • Mushrooms and broccoli
  • Avocado and strawberries
  • Sweet potato

When your diet alone does not provide an adequate amount of biotin, Webber Naturals line of biotin supplements can be used to help increase your daily intake. Depending on your personalized needs, Biotin 2500 mcg, Biotin 5000 mcg and Extra Strength Biotin with 10,000 mcg of biotin per capsule are available to support your overall health.


Biotin 2500 mcg Gummies are also available as a delicious tasting alternative to the regular capsule forms. All of these convenient one-a-day vegetarian formulas are non-GMO and formulated specifically to help support energy metabolism and the health of hair, nails, and skin.


Health Canada does not list an upper tolerance limit for biotin intake and it is not known to cause adverse effects when taken at doses up to 300 times the recommended daily intake.[8]

Because biotin is not stored by the body, any extra that your body doesn’t need is eliminated through urine.[8] This is why our line of biotin supplements, which provide 2500, 5000, and 10,000 mcg biotin per capsule, are wonderful choices for supporting healthy, beautiful hair, skin, and nails.

Patience Lister, BSc

Patience Lister, BSc

A wellness writer who helps to inspire healthier & more sustainable food and supplement choices.

References :
  1. Colombo VE, Gerber F, Bronhofer M, et al. Treatment of brittle fingernails and onychoschizia with biotin: scanning electron microscopy. J Am Acad Dermatol. 1990; 23(6 pt 1):1127-32.
  2. Saleem F, Soos MP. Biotin deficiency. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing 2020 [cited 2 December 2020]. Accessible sur :
  3. Health Canada. Dietary reference intakes [Internet]. Government of Canada. 2010 [cited 2 December 2020]. Accessible sur :
  4. Agriculture and Consumer Protection. Human Vitamin and Mineral Requirements. Chapter 3: Thiamin, Riboflavin, Niacin, Vitamin B6, Pantothenic Acid, and Biotin. Food and Agriculture Organization of the United Nations [Internet]. FAO. 2001 [cited 2 December 2020]. Accessible sur :
  5. Scheinfeld N, Dahdah MJ, Scher R. Vitamins and minerals: Their role in nail health. J Drugs Dermatol. 2007; 8(8):782-7.
  6. Trüeb RM. Serum biotin levels in women complaining of hair loss. Int J Trichology. 2016; 8(2):73-7.
  7. Staggs CG, Sealey WM, McCabe BJ, et al. Determination of the biotin content of select foods using accurate and sensitive HPLC/Avidin binding. J Food Comp Anal. 2004;17(6):767-76.
  8. Zempleni J, Wijeratne SS, Hassan YI. Biotin. Biofactors. 2009; 35(1):36-46.


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