Biotin (Extra Strength) - Sports Research
Product: 5000 mcg per softgel | 120 Veggie Softgels Brand: Sports Research Primary Use: Hair, skin, and nail health; keratin production supportForm & Bioavailability
Form: Biotin (Vitamin B7/Vitamin H) Delivery: Veggie softgel with coconut oil (enhances absorption) Dose: 5000 mcg (5 mg) = 16,667% Daily Value| Dose Level | Context |
| ------------|--------- |
| 30 mcg | RDA for adults |
| 30-100 mcg | Typical dietary intake |
| 2500 mcg | Clinical dose for brittle nails |
| 5000-10000 mcg | Common supplement dose (hair/nails) |
Mechanism
Biotin is a cofactor for carboxylase enzymes involved in fatty acid synthesis, amino acid metabolism, and gluconeogenesis. It's essential for keratin production—the structural protein in hair, skin, and nails. Deficiency causes hair loss, brittle nails, and skin rashes.
Dosing
- RDA: 30 mcg/day (easily met through diet)
- Therapeutic (nails): 2500-3000 mcg/day (study doses)
- Common supplement: 5000-10000 mcg/day
- Timing: Any time; water-soluble, excess excreted
- Duration: 3-6 months minimum to see hair/nail changes
Safety
Common side effects: Generally well-tolerated; acne reported in some users Contraindications: None established Key interactions:- 🔴 LAB TEST INTERFERENCE: High-dose biotin causes FALSE results on many blood tests including thyroid panels, troponin (heart attack marker), and hormone tests. Stop biotin 2-3 days before blood work.
- 🟡 B5 competition: High biotin may deplete pantothenic acid (B5), potentially contributing to acne
- 🟢 Anticonvulsants: May increase biotin requirements
Evidence Quality
Important caveat: Benefits only demonstrated in cases of actual biotin deficiency or specific pathologies (brittle nail syndrome). Evidence for benefits in healthy individuals with adequate biotin status is lacking. Moderate evidence for:- Brittle nail improvement (in those with brittle nail syndrome)
- Hair/nail improvement in biotin deficiency
- Hair growth in healthy individuals
- Nail strength in non-deficient individuals
- Skin improvement in healthy individuals
- Those with biotinidase deficiency (rare genetic condition)
- Heavy alcohol users
- Those on certain anticonvulsants
- Possibly smokers
- Possibly dialysis patients
Product Assessment
Positives:- Clean formula with coconut oil
- Veggie softgel
- Third-party tested
- Non-GMO verified
- Good value per serving
- 5000 mcg far exceeds any evidence-based dose
- Lab test interference is a real and serious issue
- No proven benefit in healthy individuals
- Marketing exceeds scientific support
The Hard Truth About Biotin
Most people get adequate biotin from diet (eggs, nuts, meat, fish). True biotin deficiency is rare in healthy individuals eating a normal diet. The popularity of high-dose biotin supplements is largely marketing-driven rather than evidence-based.
The research shows:- Clinical improvement in ALL documented cases occurred in patients with underlying pathology
- No trials support biotin for hair/nail quality in healthy people
- The lab test interference issue is significant and under-recognized
When Biotin Makes Sense
- Diagnosed biotin deficiency
- Brittle nail syndrome (confirmed)
- Hair loss with other signs of deficiency
- Conditions/medications that deplete biotin
Verdict
While the product itself is well-formulated, the fundamental question is whether you need 5000 mcg of biotin at all. For most healthy individuals, this dose is unnecessary and carries the risk of lab test interference. If you choose to use it, discontinue 2-3 days before any blood work. Consider whether dietary sources might be sufficient.
*Research compiled using supplement-researcher methodology*