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Ingredient guide
Biotin: evidence, dose and safety
Biotin is vitamin B7, found in eggs, nuts and seeds. Deficiency is rare in people who eat a varied diet.
At a glance
- Strongest evidence
- D Weak
- Dose in our plans
- 30 µg a day for adults
- Safety checks
- 1 situation and 0 medicine or supplement interactions, checked against your answers in every plan
- Reviewed
- Atrum Labs clinical team (MD, PhD), November 2026
Authorised EU health claim
Biotin contributes to the maintenance of normal hair.
What the research looked at
Each line is one body of research, graded A (strong) to D (weak). How we grade evidence. What each study measured is explained in your personal plan.
| Grade | Who was studied | References |
|---|---|---|
| D | Adults with hair shedding |
|
How much
- Our plans usually use 30 µg a day for adults. The exact dose depends on your lab results, age and medicines.
- Children's doses are set by age, and some ingredients are for adults only.
Who should not take it, or should check first
- Take with care. Biotin can make some blood tests wrong, including falsely low troponin (heart attack test) and falsely abnormal thyroid tests. Stop biotin at least 2 days before a blood test and tell the clinician you take it.
Written and reviewed by the Atrum Labs clinical team (physician-scientists, MD, PhD) from our clinical knowledge base, version 0.2.0-draft. This page is general information, not medical advice. Food supplements are not a substitute for a varied, balanced diet and a healthy lifestyle.
See if it belongs in your plan