Does Biotin Cause Weight Gain?

You’ve probably heard of biotin (AKA vitamin B7 or vitamin H), a common ingredient in hair health supplements. But the question on your mind is: Does biotin cause weight gain?

Biotin is a go-to for keeping hair, skin, and nails in top shape since it’s necessary to produce keratin, the protein that gives hair, skin, and nails their structure. That’s why not getting enough can cause issues like brittle nails or thinning hair. This water-soluble nutrient also helps your body metabolize carbohydrates, fats, proteins, and amino acids, helping to convert food into energy.

While it plays a role in metabolism, it’s unlikely to influence your weight.

Below, we dive deeper into the science behind biotin and metabolism, touch on possible biotin side effects, and outline a few other vitamins that might affect your weight.

Some people hear that biotin plays a role in metabolism and think: “Great! This will help me lose weight!”

Let’s clear things up. Despite the hype, there’s not much solid evidence backing the idea that biotin causes weight gain. That’s because researchers haven’t really investigated this claim too deeply.

Biotin is a water-soluble vitamin. That means your body excretes it through your urine instead of storing it. So it’s very unlikely to affect your weight.

And yes, there’s a link between biotin and metabolism, but it’s not what you think. Biotin helps with metabolic processes, allowing your body to effectively turn food into usable cellular energy called adenosine triphosphate (ATP).

It’s also possible that some people taking biotin wrongly believe it can improve metabolism and eat more as a result, which leads to unintended weight gain. They then mistakenly connect biotin intake with weight increases.

But remember, no matter your size or shape, you’re worthy of respect.

Biotin is most effective in people who have a deficiency (which is rare). There isn’t even a recommended dietary allowance (RDA) for biotin since most people get enough through diet alone. Most people can safely take up to 30 micrograms (mcg) of biotin supplements daily without experiencing side effects.

Still, some people also take it for general health benefits — despite limited evidence that supplementing in people without a deficiency hasn’t shown promising results.

Plus, you can get plenty by eating biotin-rich foods like:

• Sweet potatoes

• Beef liver

• Legumes

You can read more about the benefits of biotin in our guide Biotin for Hair Growth.

Other Vitamins That May Affect Weight

But if you’re curious about other vitamins that might influence your weight, let’s break them down:

• Vitamin D: Whether you get in from daily sun exposure or a supplement, vitamin D is crucial for maintaining energy levels and supporting metabolic processes, specifically fat metabolism.

• Vitamin B12: Vegans and vegetarians are more likely to lack this essential nutrient that’s necessary for brain function and energy metabolism.

• Vitamin C: This one helps convert fat into energy (plus, it supports a healthy immune system).

• Vitamin E: Antioxidants like vitamin E can help combat oxidative stress, which may impact metabolism.

• Vitamin B1: You need B1(AKA thiamine) to efficiently convert food into energy.

• Vitamin B3: B3 (AKA niacin) is another energy booster that also helps regulate cholesterol.

Keep in mind that healthy lifestyle habits might be more important for improving health and wellness than weight changes alone. They can also help support a healthy hair growth cycle.

Vitamins and dietary supplements, including vitamin B complex, can interact with medications, so it’s a good idea to speak with a healthcare professional before taking anything new.

While rare, biotin deficiency is more likely to cause side effects than supplementing with biotin. However, very high intakes of biotin might impact tests that check for thyroid hormone levels, causing false positives for conditions like Graves’ disease.

If you’re not getting enough biotin, you might experience metabolic issues like:

• Hair loss

• Fatigue

• Weight gain

• Digestive issues

• Mood changes

• Poor glucose (blood sugar) control

Lacking B7 can also impact your hair, skin, and nail health and nervous system, causing issues like skin rashes

If you’re experiencing these symptoms, it’s best to speak with a healthcare professional. They can order tests to check for a deficiency or underlying condition.

Noticing side effects while taking biotin supplements? Hold off on taking more and let your healthcare provider know.

Does biotin cause weight gain? It’s unlikely.

Let’s recap what we know about biotin and weight:

• Biotin is a water-soluble vitamin that plays a role in metabolism. Your body needs B7 to convert nutrients into energy.

• Weight gain probably won’t happen if you take a biotin supplement. There’s no evidence linking biotin supplementation to weight gain (or weight loss). Your daily multivitamin isn’t a likely contributor to weight changes, either.

• A biotin deficiency can cause side effects. Fatigue, weight gain, and mood changes can happen when you don’t get enough biotin.

• Biotin deficiency is rare. Most people get their biotin fill through diet alone and don’t need to take supplements.

• If your goal is to prevent hair loss, biotin can support healthy hair growth. Biotin isn’t a proven hair loss treatment, but it won’t hurt to take it alongside FDA-approved hair loss medications like minoxidil or finasteride.

Ultimately, you don’t need to worry about your daily biotin gummy affecting your weight.

If you’re looking for additional guidance on how to stop hair loss, connect with one of our hair loss experts today for a free consultation!