Vitamin B7

Biotin is an essential B-vitamin that acts as a cofactor for several carboxylase enzymes critical for metabolism, including fatty acid synthesis and amino acid breakdown. While preventing deficiency is crucial for maintaining healthspan, deficiency is very rare in individuals with a normal diet. Supplementation beyond what is needed to correct a deficiency has not been shown to extend healthspan, though it is popularly used for cosmetic benefits.

Verdict

Essential for metabolism, but supplementation is unnecessary for most people.

Protocol

• The Recommended Dietary Allowance (RDA) for adults is 30 micrograms (mcg) per day, typically met through diet.
• Supplemental doses for cosmetic purposes often range from 2,500 to 10,000 mcg daily.

Flags

• High-dose biotin can severely interfere with many lab tests, including critical cardiac troponin assays.
• No established upper limit for intake, but long-term effects of mega-doses are not well-studied.
• May cause acne breakouts in some individuals at high supplemental doses.