Biotin Guide

Biotin is a B vitamin that supports healthy hair, skin, and nails and helps the body metabolize nutrients. Learn about its role, how much you need, and what to consider when choosing a supplement.¹,²

✅ Reviewed by Jamieson's Science Team

Quick Answers

What is biotin?

Biotin is a water-soluble B vitamin that helps the body metabolize nutrients and maintain healthy hair, skin, and nails.¹

How much biotin do adults need?

Health Canada’s Adequate Intake for adults is 30 mcg per day.²

Does biotin support hair and nails?

Yes. Health Canada recognizes biotin for helping maintain healthy hair, skin, nails, and mucous membranes.¹

Can biotin affect blood tests?

Yes. High amounts of biotin can interfere with some laboratory tests and cause falsely high or low results.³

What is biotin?

Biotin is a water-soluble B vitamin, also known as vitamin B7. It helps maintain healthy hair, skin, nails, and mucous membranes and supports the body’s ability to metabolize nutrients.¹ 

Biotin comes from food as well as supplements, and Health Canada has established an Adequate Intake rather than a Recommended Dietary Allowance for this nutrient.² 

How does the body use biotin?

Biotin helps enzymes involved in the metabolism of carbohydrates, fats, and proteins, allowing the body to use nutrients from food.¹ 

It also helps maintain healthy hair, skin, nails, and mucous membranes and can help prevent biotin deficiency.¹

Which health goals can biotin support?

Beauty

Biotin helps maintain healthy hair, skin, and nails, making it particularly relevant to beauty-focused wellness routines.¹

Everyday Wellness

Biotin helps the body metabolize nutrients and helps prevent biotin deficiency.¹

Healthy Metabolism

Biotin supports enzymes that help the body use carbohydrates, fats, and proteins from food.¹

How can you support your biotin intake?

Biotin is part of everyday nutrition and is found across a varied diet. 

  • Beauty routines: Biotin is often included when healthy hair, skin, and nails are a priority.¹ 
  • Everyday nutrition: It helps the body metabolize carbohydrates, fats, and proteins.¹ 
  • Food comes first: A balanced diet can help provide biotin along with other B vitamins. 
  • Before lab work: Tell your healthcare practitioner if you take biotin, especially in higher amounts.³ 

*It is important to consult your trusted healthcare practitioner before adding any new natural health supplement to your routine. 

What should you look for in a biotin supplement?

Start with what you need, then choose a product that fits your life.

  • Check the amount: Biotin supplements come in a wide range of potencies. 
  • Consider the formula: Choose biotin alone or combined with other beauty-focused nutrients. 
  • Choose your format: Options include gummies, softgels, and multi-nutrient caplets. 
  • Check other supplements: Avoid unnecessary overlap with multivitamins or beauty formulas. 
  • Consider lab tests: Tell your healthcare practitioner you take biotin, especially at higher amounts.³ 
  • Look for an NPN: Choose a licensed natural health product with an eight-digit NPN. 
  • Look for quality: Jamieson products are backed by the Jamieson 360 Quality Promise. 

For more than 100 years, Jamieson has combined scientific expertise with rigorous quality testing. Every product is backed by the Jamieson 360 Quality Promise. 

*It is important to consult your trusted healthcare practitioner before

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FAQs
How much biotin do adults need each day?

Health Canada’s Adequate Intake for adults aged 19 and older is 30 mcg per day. The amount increases to 35 mcg during breastfeeding.²

Is biotin the same as vitamin B7?

Yes. Biotin is commonly known as vitamin B7. It’s part of the B-vitamin family and helps the body metabolize nutrients.¹

Does biotin help maintain healthy hair, skin, and nails?

Yes. Health Canada recognizes biotin for helping maintain healthy hair, skin, nails, and mucous membranes.¹

Sources

1. Health Canada. Multi-Vitamin/Mineral Supplements Monograph. Natural and Non-prescription Health Products Directorate.[Text Wrapping Break]https://webprod.hc-sc.gc.ca/nhpid-bdipsn/atReq?atid=multi_vitmin_suppl 

2. Health Canada. Dietary Reference Intakes Tables: Reference Values for Vitamins.[Text Wrapping Break]https://www.canada.ca/en/health-canada/services/food-nutrition/healthy-eating/dietary-reference-intakes/tables/reference-values-vitamins.html 

3. Health Canada. Biotin and the Risk of False Lab Test Results.[Text Wrapping Break]https://www.canada.ca/en/health-canada/services/drugs-health-products/medical-devices/biotin-risk-false-lab-test-results.html