Biotin vs other B vitamins – similarities and differences

In 1927, a phenomenon was described that was later termed "egg-white injury", referring to disorders observed in animals fed large quantities of raw egg white. This research became a key milestone in the study of biotin, as it demonstrated that a component of egg white can bind a factor essential for healthy skin, coat and the proper functioning of the body. A few years later, this compound was linked to vitamin H, or biotin, now also known as vitamin B7.

1. B vitamins
2. Biotin in the diet
3. Biotin intake guidelines
4. FAQ – Biotin and other B vitamins

B vitamins

B vitamins are a group of several different nutrients that the body uses every day to support the functioning of cells, the nervous system, the skin, the blood and metabolism. This group includes: thiamine (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), vitamin B6, biotin (vitamin B7), folates (vitamin B9), and cobalamin (vitamin B12).

What do B vitamins have in common?

What they have in common is that they help the body utilise energy from food, but each has slightly different functions. Thiamine supports the proper functioning of the nervous system and heart; riboflavin is important, amongst other things, for the skin, mucous membranes and protecting cells from oxidative stress; and niacin plays a role in energy metabolism and supports normal psychological functions. Vitamin B6 is needed, amongst other things, for protein metabolism, the production of certain neurotransmitters and the proper functioning of the immune system.

Folic acid

Folic acid is primarily associated with cell division, blood formation and pregnancy, whilst vitamin B12 is particularly important for the nervous system and the production of red blood cells. Biotin is notable for its role in the metabolism of fats, proteins and carbohydrates, whilst also helping to maintain healthy hair, skin and mucous membranes.

Biotin in the diet

Sources of biotin include liver and other offal, eggs, fish, meat, dairy products, nuts, seeds, certain pulses, whole grains, mushrooms and yeast. Liver provides not only biotin but also vitamin B12, riboflavin, niacin, vitamin B6 and folate, making it one of the most concentrated sources of many vitamins in this group. Eggs are a source of biotin, riboflavin, pantothenic acid, vitamin B12 and folate.

Fish and meat mainly provide niacin, vitamin B6, vitamin B12, riboflavin and pantothenic acid, and can also contribute small amounts of biotin to the diet. Dairy products are more important as a source of riboflavin and vitamin B12 than as a major source of biotin, but they can still supplement its supply in the daily diet. Nuts, seeds and whole grains can provide biotin, thiamine, niacin, vitamin B6 and pantothenic acid, and additionally contain fibre and minerals. Legumes are more commonly associated with folate, thiamine and vitamin B6, but they can also provide a certain amount of biotin.

Estimated biotin content in several sources

Biotin intake guidelines

According to the European Food Safety Authority, the adequate intake of biotin for adults is 40 µg per day. This is not a traditional recommended daily allowance calculated on the basis of a precisely defined requirement, but rather an ‘AI’ (adequate intake) value. This type of standard is used when the available data do not allow for the precise determination of average requirements and population-based recommended intake, but it is possible to identify the level consumed by healthy populations that is considered sufficient. 

"The fact that Hollywood films portray unhealthy behaviours does not mean they should be imitated. Raw eggs are difficult to digest, harmful to humans and, on top of that, cause vitamin H deficiency." Łukasz Domeracki – Dietitian

A similar approach has also been applied to pantothenic acid, or vitamin B5, for which the EFSA has set the adequate intake for adults at 5 mg per day, and to vitamin B12, for which the adequate intake for adults is 4 µg per day. Other B vitamins have reference intakes established in a different manner. For riboflavin, or vitamin B2, a population-based reference intake of 1.6 mg per day has been set for adults; for vitamin B6, the values vary by gender; and for thiamine, or vitamin B1, the standard is linked to energy intake.

FAQ – Biotin and other B vitamins

Yes. Biotin is a B vitamin and is designated as vitamin B7. It used to be known as vitamin H.

How does biotin differ from other B vitamins?

Biotin, like other B vitamins, plays a role in normal energy metabolism and the metabolism of macronutrients. It stands out in that, according to approved EU health claims, it helps maintain normal hair, skin and mucous membranes.

Do all B vitamins work in the same way?

No. B vitamins share some common functions, but each also has its own specific roles. For example, folates are involved in cell division, vitamin B12 helps with the normal production of red blood cells, and biotin helps with the normal metabolism of macronutrients.

Does biotin affect hair?

According to an approved health claim by the European Union, biotin helps maintain healthy hair. However, this does not mean that biotin supplementation will lead to faster hair growth in everyone.

Is biotin deficiency common?

In healthy people following a varied diet, biotin deficiency is considered relatively rare. The risk may increase in the case of certain diseases, malabsorption disorders, a very unbalanced diet, or long-term consumption of large amounts of raw egg white.

Can biotin replace other B vitamins?

No. Biotin is just one of the B vitamins. It does not replace thiamine, riboflavin, niacin, pantothenic acid, vitamin B6, folates or vitamin B12.

Can high doses of biotin be taken without supervision?

It is not advisable to take high doses without good reason. Supplementation should ideally be carried out in accordance with the manufacturer’s, doctor’s or dietitian’s recommendations.

How much biotin does an adult need?

According to the EFSA, the adequate intake of biotin for adults is 40 µg per day. This is the AI, or adequate intake.

Sources:

Mock DM. Biotin: From Nutrition to Therapeutics. J Nutr. 2017;147(8):1487-1492. doi:10.3945/jn.116.238956

Tardy AL, Pouteau E, Marquez D, Yilmaz C, Scholey A. Vitamins and Minerals for Energy, Fatigue and Cognition: A Narrative Review of the Biochemical and Clinical Evidence. Nutrients. 2020;12(1):228. Published 2020 Jan 16. doi:10.3390/nu12010228

Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169. doi:10.1159/000462981