What is Biotin?
Biotin, or Vitamin B7 or Vitamin H, is a water-soluble B vitamin that plays a key role in energy metabolism, particularly the breakdown of carbohydrates, fats, and proteins (1). It’s also essential for maintaining healthy skin, hair, and nails (5), which is where it gets its beauty supplement fame, but its metabolic role is where the real hiker magic happens.
Where did Vitamin H come from?
Biotin was first noticed during German research into hair and skin. The German words for each both start with the letter ‘h’, so it was collectively referred to as Vitamin H until much later when it was more precisely classified as a B Vitamin and the name was replaced. You will occasionally, in older research, see it referred to as Vitamin H.
Why Do Outdoor Adventurers Need Biotin?
When you're powering through back-to-back hiking days on limited rations and living out of a backpack, efficient energy metabolism becomes non-negotiable. Concerningly, it’s been noted that more than 80% of athletes don’t consume enough biotin to support their increased energy needs (3).
Biotin:
- Is critical for converting food into usable energy (ATP) (3)
- Supports fatty acid synthesis, crucial for endurance and long-term energy reserves (3)
- Aids in maintaining skin barrier integrity—a win for harsh sun, wind, and altitude (5)
- Contributes to cell signalling and nervous system health, keeping your brain firing when you’re calorie-depleted or sleep-deprived (1)
- Works with other B vitamins to regulate cellular function, growth, and recovery (3)
Even a mild deficiency can leave you feeling fatigued (4), foggy, and more prone to skin irritation or muscle pain, not exactly ideal when you’re halfway up a mountain.
Dietary Sources of Biotin
Biotin is found in many whole foods, and most people eating a healthy diet consume enough – deficiency is extremely rare (2). The bioavailability of biotin is markedly better in meat and dairy products than plant foods (7). Best dietary sources include:
- Egg yolks (but raw whites can block biotin absorption!)
- Liver and kidney
- Salmon
- Nuts and seeds (especially almonds and sunflower seeds)
- Sweet potato
- Legumes
- Wholegrains
Cooking, canning, and processing can degrade biotin, which means ultralight backpacking meals and ultra-processed trail snacks may come up short.
What’s the Best Form of Biotin for Hikers?
The most common and effective supplement form is D-Biotin, which is the naturally occurring, bioactive isomer. It’s easily absorbed and used by the body.
Optiventure’s day formula includes 80mcg of biotin, which:
- Meets the Australian NRV for adults (30–35mcg/day) (6)
- Covers increased needs from exertion, low-protein, or gut issues (7)
- Provides a buffer for vegans, vegetarians, or those eating lots of raw eggs during training (7)
Key Information About Biotin
|
Solubility |
Water soluble |
|
Type |
Essential (1) |
|
Optimal Intake |
RDA (US): 30mcg/day for adults (1), RDI (AUS): 30mcg/day for adult males, and 25mcg/day for adult females (6) |
|
Best Dietary Sources |
Egg yolk, organ meats, salmon, seeds, sweet potato, wholegrains (1) |
|
Best Form for Hikers |
D-Biotin |
|
Time of Day |
Morning or with meals for energy metabolism support |
|
Dietary Considerations |
Vegan and vegetarian diets can be low in biotin-rich foods; raw egg white consumption can inhibit absorption (2,7) |
Why Optiventure Has 0.08mg of Biotin (80mcg)
Biotin is needed in small but mighty amounts so we’ve included 80mcg of D-Biotin in the Optiventure Day Capsule to:
- Exceed baseline needs for active bodies
- Support efficient energy conversion from fats and carbs when you’re running on snacks and grit
- Back up skin, hair, and nail health during long trips in dry, sunny, or high-altitude environments (5)
- Help regulate nervous system function and mood, especially when nutrient intake is inconsistent
It’s a small dose with big benefits, perfect for adventurous bodies under stress.
References
- National Institutes of Health, Office of Dietary Supplements. (n.d.). Biotin: Fact sheet for health professionals.https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
- Mock, D. M. (2010). Biotin. In P. M. Coates, J. M. Betz, M. R. Blackman, G. M. Cragg, M. Levine, J. Moss, & J. D. White (Eds.), Encyclopedia of dietary supplements (2nd ed., pp. 43–51). Informa Healthcare. https://doi.org/10.1201/b14669
- Moss, K., Kreutzer, A., Graybeal, A. J., Zhang, Y., Braun-Trocchio, R., Porter, R. R., & Shah, M. (2023). Nutrient adequacy in endurance athletes. International Journal of Environmental Research and Public Health, 20(6), 5469. https://doi.org/10.3390/ijerph20065469
- Rodriguez, N. R., DiMarco, N. M., & Langley, S. (2009). Position of the American Dietetic Association, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the American Dietetic Association, 109(3), 509–527. https://doi.org/10.1016/j.jada.2009.01.005
- Januszewski, J., Forma, A., Zembala, J., Flieger, M., Tyczyńska, M., Dring, J. C., Dudek, I., Świątek, K., & Baj, J. (2024). Nutritional Supplements for Skin Health—A Review of What Should Be Chosen and Why. Medicina, 60(1), 68. https://doi.org/10.3390/medicina60010068
- National Health and Medical Research Council (NHMRC). Nutrient Reference Values for Australia and New Zealand. https://www.nrv.gov.au/nutrients/biotin
- Chungchunlam, S. M. S., & Moughan, P. J. (2023). Comparative bioavailability of vitamins in human foods sourced from animals and plants. Critical Reviews in Food Science and Nutrition, 64(31), 11590–11625.https://doi.org/10.1080/10408398.2023.2241541