Biotin, or vitamin B7, is an essential nutrient involved in energy metabolism. It is highly regarded in the cosmetics industry for its role in promoting hair, nail, and skin health. It is also one of the common ingredients in metabolism-boosting supplements, possibly aiding in weight loss.

However, some evidence suggests it may negatively affect weight control. This article explores whether biotin causes weight gain and how to take the vitamin to maximize its benefits.

Does Biotin Cause Weight Gain?

Some people taking B vitamin supplements report gaining weight, and one study found excess vitamin B7 could increase fat accumulation, trigger insulin resistance, and disrupt neurotransmitter metabolism, causing obesity.

However, research also found suboptimal biotin levels in overweight and obese patients. This led to speculation that vitamin B7 supplementation may improve energy metabolism and blood sugar levels, potentially contributing to a healthy weight.

Most studies have found no definite link between biotin and weight management.

How Are Biotin and Weight Related?

There is no evidence vitamin B7 causes either weight loss or weight gain. However, B complex vitamins are among the most widely researched nutrients and have been proven to improve metabolism and burn calories more efficiently.

Biotin helps certain enzymes break down sugar, carbohydrates, and proteins into usable cell energy. It also helps maintain optimal blood glucose levels by supporting glucose synthesis from non-carbohydrate sources.

Insufficient or excess vitamin B7 may disrupt metabolic processes, triggering weight loss or weight gain. Some ways a biotin imbalance may affect weight include:

• Lack of energy – Insufficient biotin levels can lead to a slower metabolism, causing a lack of energy and motivation for physical activity and potentially leading to increased fat storage.
• Unstable blood sugar levels – Vitamin B7 deficiency may hinder glucose utilization, increasing insulin release and causing sugar cravings.  
• Intestinal problems – Biotin deficiency can lead to vomiting, nausea, and anorexia.  

Note: Read our list of the best appetite suppressants to manage cravings.

How to Take Biotin for Optimal Weight

The recommendation for biotin intake to avoid deficiency is about 30 micrograms daily. Biotin sufficiency is among various nutritional and hormonal factors contributing to optimal weight.

Our bodies don’t produce vitamin B7. We ingest it through food, dietary supplements, and IV therapy.

Biotin-Rich Foods

Most healthy adults get the required daily biotin amounts from food.

Foods with the highest vitamin B7 concentrations include:

• Beef liver
• Egg yolks
• Salmon
• Legumes
• Nuts
• Avocado
• Bananas
• Mushrooms
• Cauliflower
• Spinach
• Whole-grain cereals

These foods contain various essential nutrients, not just biotin, aiding in the proper functioning of multiple bodily processes.

Supplements

Health professionals generally agree a balanced diet is the best source of nutrients for optimal health. However, many factors can prevent us from meeting our required daily nutrient amounts, including busy work schedules, genetic disorders, and alcohol abuse. Vitamin supplements are an effective way of ensuring adequate vitamin intake. People can use single-nutrient vitamin B7, B complex, or multivitamin supplements.

It’s important to consult a medical practitioner before starting any new supplement regime because they can interact with other supplements and medications. Also, supplements may cause more harm than good to people who are not vitamin deficient.

IV Therapy

The quickest way to restore depleted vitamin levels is with IV therapy. A lack of vitamin B7 is usually accompanied by other B vitamin deficiencies, and vitamin B IV therapy may be the most effective solution. It involves the intravenous delivery of B complex vitamins, enabling quick and high vitamin absorption.  

Note: Vitamin B12 injections have also shown promise in promoting weight loss. Learn how they work and what other health benefits they provide.

Is it Good to Take Biotin Every Day?

People with a known vitamin B7 deficiency, slow metabolism, thinning hair, or skin problems may benefit from daily biotin supplementation. Excess vitamin B7 isn’t associated with serious side effects, though it may show false positives for health problems such as thyroid, heart, and Graves’ diseases. It can also lead to digestive problems.

Consult your doctor before taking biotin supplements to ensure their beneficial effect.

Conclusion

Biotin’s primary role is to assist with energy metabolism, which is crucial for the proper functioning of our system. Though there is no direct link between biotin and weight, vitamin deficiency may lead to problems with weight management.

If you suspect your weight gain is related to insufficient vitamin B7 levels, talk to your healthcare provider to determine if biotin supplements or IV therapy may help.