Approximate dose-response bands. Individual response varies — these are starting points, not prescriptions.
Well below target. Risk of deficiency symptoms tied to hair · skin · nails.
Below the recommended daily target. Long-term adequacy not assured.
Daily target met. Standard nutritional support for hair · skin · nails.
Common for specific health goals. Check the evidence for your situation before sustaining this level.
Past the point where extra intake typically helps. Evidence for further benefit is thin.
You're at 0% of your vitamin b7 (biotin) target. The biggest single-serving sources to top it off:
Biotin is a water-soluble B vitamin and cofactor for five carboxylases involved in glucose, fatty acid, and amino acid metabolism. Famous for hair/skin/nail marketing claims (largely unsupported in non-deficient adults) and infamous for interfering with lab immunoassays at common supplement doses.
Biotin is covalently attached to apo-carboxylase enzymes by holocarboxylase synthetase, then carries a CO2 group during carboxylation reactions. Recycling is performed by biotinidase — congenital biotinidase deficiency presents in infancy and is screened for in most newborn programs.
Rare in adults outside of long-term raw-egg-white consumption (avidin binds biotin), prolonged TPN without biotin, or anticonvulsant therapy.
No UL established and no acute toxicity, but high-dose biotin (≥10 mg/day) interferes with biotin-streptavidin immunoassays — causing falsely low TSH, falsely high troponin (missed heart attacks), and other clinical errors.
If you take biotin, stop it at least 72 hours before lab work — high-dose biotin has caused missed heart attacks and incorrect thyroid diagnoses through assay interference. For hair/nail goals, 30–100 mcg is far above population AI; the 5–10 mg ('high-potency') doses are marketing, not evidence.
Cooked-egg biotin is well-absorbed; raw egg white avidin binds biotin into an unabsorbable complex (cooking denatures avidin). Gut bacteria synthesise some biotin but contribution to host needs is uncertain.
Adequacy is essential for energy metabolism; supplementation above adequacy has no longevity signal. The clinical-assay interference is the more practical concern.
Carboxylase cofactor; fatty acid synthesis and gluconeogenesis.
The mechanisms and systems this nutrient feeds. Click any to drill into what runs on it.