Biotin

What Does Biotin Do?

Biotin, also known as Vitamin B7, is a water-soluble B-complex vitamin that serves as a vital cofactor for several carboxylase enzymes. While it doesn't provide an acute stimulant effect or a muscle pump, it is essential for the underlying metabolic machinery that powers your workouts and recovery.

• Enhanced Macronutrient Metabolism: Biotin is critical for the breakdown of fats, carbohydrates, and proteins, ensuring your body can efficiently convert your pre-workout meal into usable energy.
• ATP Production Support: By facilitating the citric acid cycle, biotin helps maintain the cellular energy levels required for high-intensity interval training and heavy lifting.
• Amino Acid Utilization: It plays a key role in the metabolism of branched-chain amino acids (BCAAs), which are fundamental for muscle protein synthesis and tissue repair.
• Blood Glucose Regulation: Biotin assists in gluconeogenesis, helping your body maintain stable blood sugar levels during prolonged exercise sessions to prevent "bonking."

Clinical vs. Gym Bro Dosing

Key Insight: Most pre-workouts that include biotin aim for the 5 mg mark to ensure that even the most metabolically active athletes have a surplus of this coenzyme available for energy production, though any excess is safely excreted through urine.

Side Effects & Warnings

• Lab Test Interference: This is the most significant concern; high biotin intake can cause clinically significant false results in blood tests, particularly for thyroid hormones and heart attack markers (troponin).
• Skin Breakouts: Some individuals report "biotin acne" when taking high doses, which is often thought to be caused by biotin competing for absorption with Vitamin B5.
• Digestive Distress: While rare, very high doses may cause mild stomach cramping or nausea if taken on an empty stomach.

Tip: Always inform your doctor if you are taking a supplement containing biotin before undergoing blood work. It is generally recommended to stop biotin supplementation 3-7 days prior to testing to ensure accuracy.