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Biotin Supplement Benefits and Dosage

From your brain to nerve function, this is why we need biotin.

Sophie Medlin
Sophie Medlin
Head of Nutritional Research
March 17, 2020
2 min read

Biotin functions

Biotin is also known as Vitamin B7. It helps to convert food into energy by helping breakdown the fat in food.

Biotin dosage

The Nutrient Reference Value (NRV) is 50mcg per day. In every dose of Heights Smart Supplement there is 50mcg (equal to 10 cans of cooked salmon or 8 cups of almonds) so 100% of your daily needs.

Biotin research

There is promising evidence to suggest high-dose biotin supplementation may help to decline or even reverse MS-related disability.

You can find more research studies on biotin below.

Biotin for brain health

Biotin may play a role in brain and nerve function, particularly within the peripheral nervous system (the part that sends information from the brain and spinal cord to other parts of the body).

Biotin benefits

The benefits of Vitamin B7 are:

  • Converts food to energy as it is needed for the breakdown of fats 

  • Helps maintain a healthy nervous system

  • Supports the immune system

  • Some limited evidence that it may benefit skin, hair and nails

Plays well with

  • All other B vitamins for energy release 

  • Zinc for skin


Here’s a handful of relevant scientific studies on biotin.

  • Koutsikos, D., Agroyannis, B., & Tzanatos-Exarchou, H. (1990). Biotin for diabetic peripheral neuropathy. Biomedicine & pharmacotherapy, 44(10), 511-514.

  • Osada, K., Komai, M., Sugiyama, K., Urayama, N., & Furukawa, Y. (2004). Experimental study of fatigue provoked by biotin deficiency in mice. International journal for vitamin and nutrition research. Internationale Zeitschrift fur Vitamin-und Ernahrungsforschung. Journal international de vitaminologie et de nutrition, 74(5), 334-340.

  • Tourbah, A., Lebrun-Frenay, C., Edan, G., Clanet, M., Papeix, C., Vukusic, S., ... & Defer, G. (2016). MD1003 (high-dose biotin) for the treatment of progressive multiple sclerosis: a randomised, double-blind, placebo-controlled study. Multiple Sclerosis Journal, 22(13), 1719-1731.

For more information on how to help your brain thrive, read Dr Tara Swart's easy advice here.

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This product is not designed to replace a varied and balanced diet. Do not exceed stated dose. If you are pregnant, breastfeeding or taking any medication, please consult your doctor before use. Do not use it if the sachet has been opened. Store in a cool, dry place. Keep out of reach of children.

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