Biotin for men – is it worth taking?

Biotin, also known as vitamin B7 or vitamin H, belongs to the B-complex group of water-soluble vitamins. For years, biotin has been associated mainly with dietary supplements aimed at women, particularly in relation to hair and skin. However, this simplistic view does not reflect its actual role in the body. It is not a "female" nutrient, but a vitamin required regardless of gender. Its importance also extends to fundamental cellular processes, the functioning of the nervous system and energy metabolism.

1. The role of biotin in the male body
2. Biotin requirements for men

The role of biotin in the male body

Biotin is present in many types of tissue within the body and plays a part in the fundamental metabolic processes essential for the day-to-day functioning of cells. Its importance is not limited to one gender or a single, narrow area of function, as it is involved in processes that are vital for the entire body.

The presence of biotin is particularly important where there is constant, intensive metabolism of nutrients and continuous energy utilisation. This is because biotin is involved in the metabolism of carbohydrates, fats and certain amino acids, and remains one of the elements supporting proper energy metabolism. This vitamin is also important for the proper functioning of the nervous system and the maintenance of psychological functions. At the same time, biotin contributes to the maintenance of healthy skin, hair and mucous membranes, and its presence is essential for tissues of great protective and structural importance.

Estimated biotin content in its most common sources

Biotin requirements for men

Biotin does not act selectively or on an ad hoc basis, but plays a part in the daily processes that ensure the body functions properly. It is not stored in large quantities, which is why its presence in the diet is important for maintaining the continuity of these processes. After ingestion, it is released from its bonds with other food components, then absorbed in the digestive tract and transported to where it is needed. The main site of its storage in the body is the liver.

Reference Intake

The RDI for biotin is 50 µg, whilst Polish dietary guidelines for adults set the adequate intake at 40 µg per day. This same value applies to both women and men, so gender alone does not justify taking a higher dose of biotin. For pregnant women, 40 µg per day is also recommended, and 45 µg during lactation. A comparison of these values shows that the requirements of adult men do not differ from those of adult women, and biotin is not a nutrient whose intake needs to be assessed according to a "male" and "female" distinction.

Where biotin is found

Of far greater importance is one’s overall dietary habits, dietary variety and regular consumption of foods that are natural sources of this vitamin. Biotin is found in a fairly wide range of foods, although its quantity in individual products varies greatly. The richest sources include, above all, offal, particularly liver, as well as eggs, meat, fish, milk and some dairy products. Among other foods, yeast, wholemeal cereal products, nuts, seeds and certain vegetables can be important sources.

"As B vitamins are water-soluble, the time of day at which they are taken is not particularly important. They can be taken in the morning, around the time of a workout, or before bed." Agata Bugorska – Dietitian

How meals are prepared

Interestingly, from the perspective of regulating the body’s biotin status, the way food is prepared is also significant. A good example here is raw egg white, which contains avidin, a protein capable of binding biotin. This can make its utilisation by the body less effective. Heat treatment weakens this effect, so it is recommended to avoid consuming excessive amounts of raw eggs.

Biotin supplements

Biotin supplements are most commonly available in the form of tablets or soft capsules. Biotin may be present there either as an isolated ingredient or as part of multivitamin preparations. In multivitamins, doses of 30–100 µg are more common, whereas in standalone preparations, higher doses are very common, particularly 1,000, 2,500, 5,000, and sometimes even 10,000 µg.

Sources:

• Solvik, B. S., & Strand, T. A. (2024). Biotin: a scoping review for Nordic Nutrition Recommendations 2023. Food & nutrition research, 68, 10.29219/fnr.v68.10256. https://doi.org/10.29219/fnr.v68.10256
• Zempleni, J., Wijeratne, S. S., & Hassan, Y. I. (2009). Biotin. BioFactors (Oxford, England), 35(1), 36–46. https://doi.org/10.1002/biof.8
• Jungert, A., Ellinger, S., Watzl, B., Richter, M., & German Nutrition Society (DGE) (2022). Revised D-A-CH reference values for the intake of biotin. European journal of nutrition, 61(4), 1779–1787. https://doi.org/10.1007/s00394-021-02756-0