💅 Vitamins · Moderate evidence
Vitamin B7 (Biotin)
Hair · nails · skin · metabolism. People take it for:
- Hair growth and thickness
- Nail strength
- Skin health
- Fat and glucose metabolism
- Supports ketogenic diet adaptation
Why it works
Biotin is essential for fatty acid synthesis, glucose metabolism, and keratin production. Widely used for hair and nail health, with modest but real evidence for deficiency-related hair loss.
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How to take Vitamin B7 (Biotin)
Best time to take
Morning with or without food
Suggested dose
1,000–5,000mcg daily for hair/nail support; 30mcg is the basic daily requirement
Side effects and risks
- Very safe — water soluble
- May interfere with certain lab tests (thyroid, troponin) — inform your doctor
- Rarely causes acne at high doses
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Medical disclaimer: Nothing on Stack Ritual constitutes medical advice. The information provided is for educational purposes only. Always consult your doctor or a qualified healthcare provider before beginning, changing, or stopping any vitamin, supplement, or wellness regimen.