Fish oil and biotin are popular supplements taken for general health and wellness. Fish oil is recognized for its high concentration of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Biotin is a B vitamin often sought after for benefits related to hair, skin, and nail health. The frequent use of both nutrients leads many to question if one naturally contains the other.
Composition of Fish Oil and Biotin
Fish oil is a lipid, or fat, extracted from the tissues of oily fish like salmon, mackerel, and herring. Its active compounds are the omega-3 polyunsaturated fatty acids, EPA and DHA. A typical fish oil capsule contains these fatty acids in a triglyceride or ethyl ester form. Some natural forms, like cod liver oil, may also contain fat-soluble vitamins A and D.
Biotin (Vitamin B7) is chemically classified as a water-soluble vitamin. This means it dissolves in water and is not stored in the body’s fat reserves for long periods. Since biotin is not a lipid, it is not a naturally occurring component of extracted fish oil. Furthermore, purification processes used to concentrate fish oil and remove contaminants ensure that non-lipid compounds like water-soluble vitamins are absent from the final product.
Biotin’s Primary Dietary Sources and Role
Biotin functions as a cofactor for five specific carboxylase enzymes in the body. These enzymes are responsible for catalyzing steps in the metabolism of fatty acids, glucose, and amino acids, helping the body convert food into energy. Biotin is also involved in gene regulation and supports the structures of keratin, a protein that forms the basis of hair, skin, and nails.
Since the body does not synthesize biotin, it must be obtained through the diet or from gut bacteria. Biotin is available in many foods, though some sources provide higher amounts. Foods rich in this B vitamin include organ meats (such as liver), eggs, nuts, seeds, and certain vegetables like sweet potatoes. The majority of biotin in these sources is bound to protein, which is broken down during digestion for absorption in the small intestine.
Combining Fish Oil and Biotin Supplements
Many people take fish oil and biotin as separate dietary supplements due to their different and complementary health benefits. Fish oil’s omega-3 fatty acids support cardiovascular and cognitive health. Biotin is often taken to support hair and nail strength, though its effects are most pronounced in cases of deficiency.
There is no concern about taking these two supplements simultaneously because of their distinct chemical properties and absorption pathways. Fish oil, being a fat, is best absorbed when taken with a meal containing fat. Biotin, as a water-soluble vitamin, is absorbed through different mechanisms in the small intestine. Their differing solubility means they do not interfere with each other’s absorption or utilization.