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Nutrition

8 Things You Should Know About Biotin and Metabolism

09 May, 2025

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4 min read

Biotin might be best known for promoting healthy hair and nails, but it plays a much deeper role in your overall health, especially your metabolism. Also known as vitamin B7, Biotin is one of those B vitamins that helps your body turn food into energy. It acts as a coenzyme, which basically means it works behind the scenes, helping enzymes do their jobs so your body can function properly.

Read our blog on the role of vitamin B12 in energy production here.

Here’s what you need to know about how biotin works, why it’s essential for your body and how to ensure you're getting enough.

1. Biotin is crucial for energy metabolism

Biotin helps convert carbohydrates, fats and proteins into energy, making it a key nutrient for maintaining normal metabolic function. It acts as a coenzyme for carboxylase enzymes—proteins that help facilitate chemical reactions involved in generating usable energy from food.

Without enough biotin, your body struggles to efficiently process these nutrients, which can leave you feeling sluggish and fatigued. ¹

2. It supports healthy blood sugar levels

Emerging research suggests that biotin may help regulate glucose metabolism, which could support more stable blood sugar levels. Some studies even indicate that high-dose biotin supplementation may improve blood sugar control in people with type 2 diabetes. ²

This makes biotin not just a beauty supplement, but a potential ally in maintaining long-term metabolic health.

3. Biotin deficiency can cause fatigue and brain fog

Although rare, biotin deficiency can lead to symptoms such as tiredness, weakness, brain fog and even mood changes. Since biotin is vital for mitochondrial function, the process that generates cellular energy, low levels can affect both physical and mental performance. ³

4. Biotin is essential for fat and amino acid breakdown

Biotin is necessary for breaking down fatty acids and amino acids, both of which are vital for rebuilding tissues, fuelling workouts and maintaining lean muscle mass. ⁴ This is especially important if you’re active, on a high-protein diet, or following a weight-loss plan.

5. Your body can’t store biotin

Since biotin is a water-soluble vitamin, your body doesn’t store it for long, meaning you need a regular supply through food or supplements. ⁵ Good dietary sources include eggs, almonds, sweet potatoes and spinach, but supplementation can help ensure a reliable dose daily.

6. It plays a role in gene expression

Biotin doesn’t just help with metabolism, it’s involved in gene regulation and cell signalling, too. Specifically, it assists enzymes that modify DNA-related proteins called histones. ⁶ This means biotin plays a subtle but vital role in how your body turns genes on and off, affecting processes from cell repair to immune response.

7. Hair, skin and nail benefits are backed by science

Biotin has long been associated with beauty benefits, and for good reason. While evidence is strongest in people with a deficiency, many report stronger nails, shinier hair and improved skin texture with consistent supplementation. ⁶

This is because rapidly growing tissues, like hair follicles and skin cells, rely on biotin-dependent metabolic pathways to regenerate and thrive.

8. Some people are more prone to deficiency

Certain groups are more likely to experience low biotin levels. These include:

Pregnant or breastfeeding women
Heavy alcohol consumers
People with digestive disorders (e.g. Crohn’s or IBS)
Those on long-term antibiotics or anti-seizure medications

If any of these apply to you, it may be worth evaluating your biotin intake or speaking to a healthcare provider.

How to get more biotin

The best way to boost biotin is through a combination of food and supplements. Foods rich in biotin include:

Eggs (particularly the yolk)
Nuts and seeds
Sweet potatoes
Leafy greens
Legumes

If you're looking to simplify your routine, Zipvit’s Biotin 12,000mcg supplement offers a convenient daily dose to support energy and skin health.

You can also explore our B Vitamin Complex for broad-spectrum support that covers biotin alongside other essential B vitamins.

Biotin isn’t just about hair and nails, it’s an essential nutrient that helps keep your metabolism running, supports brain function, and plays a part in how your genes are expressed. Whether you're seeking more energy, better skin, or just a solid nutritional foundation, don’t overlook this powerful B vitamin.