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What is Biotin? Uses and Health Benefits

9th September 2025

Health Nutrition

9th September 2025

By Zak Hillard

Biotin isn’t one of the first names you hear when talking about supplements, but it’s a lesser-known weapon a lot of people are stocking their arsenal with these days. You might’ve seen it mentioned by some as a beauty supplement, and it definitely can be, but it’s actually a lot more powerful than just that. 

This guide is your one-stop shop for all things biotin. What it is, what it does, how you can take it, and most importantly, what kind of results you can expect. Let’s go. 

What is biotin?

Like any good secret weapon, biotin actually has a few different names. It’s also known as vitamin B7 or vitamin H – we’ll leave it up to the scholars to decide which name is the best fit – but we don’t mind what they call it as long as it works, and it does. 

Biotin’s role in the body is to metabolise carbs, fats and proteins to keep your engine running smoothly. Biotin isn’t produced by the body naturally, so we need to work it into our diets to ensure we’re getting enough. Depending on your diet, it can be tricky to get enough of this vitamin so many opt for supplements to keep themselves topped up.

Aside from its important role in keeping your body ticking along, biotin also offers a number of other benefits – allow us to share.

Biotin benefits you should know about

As we’ve hinted at, biotin does a lot more than just show up in beauty marketing. Here are some of the top benefits of biotin to be aware of, if you’re thinking about adding this to your supplement stack:

How to add biotin to your diet

Thankfully, biotin is found in plenty of everyday foods and you’ll likely be consuming a good amount of it in your normal diet already - you can find it in eggs, salmon, pork, sweet potatoes, nuts, seeds and more. 

Salmon and vegetables

However, if you’re looking to increase your intake to meet your specific goals (whether that’s more consistent energy or healthier hair), there are plenty of options out there for you.

Most adults need around 30 mcg of biotin per day2, but most supplements offer a higher dosage for those looking to tackle issues seen with their hair or skin despite already maintaining a steady regular intake. Biotin is a non-toxic, water-soluble vitamin4, which means if your body has an excess it will just ‘flush’ it out. 

One example of a great biotin supplement is The Glow Blend. This combines a range of nutrients and vitamins with biotin to offer a well-rounded nutritional profile designed to support better hair, skin and nails. It’s also extremely easy to work into your routine – just stir a sachet into your favourite drink and voila. 

A single sachet gives you 2,500 mcg biotin, as well as collagen, hyaluronic acid, vitamin C and folate – basically everything you need!

How long does it take for biotin to work?

The million dollar question. Unfortunately, you aren’t likely to see transformative results overnight – but anything that promises this is usually too good to be true! You might experience an uplift in energy in a short period of time, due to the biotin helping to process the macronutrients in your body, but in terms of cosmetic benefits these can take a little longer.

For example, if your reasoning for taking biotin is to repair brittle nails, the vitamin won’t have any impact on your nail as it currently exists. This is because the nail has already formed and is technically ‘dead’, so you would be supporting the development of new cells rather than what you can see currently. It can take anywhere between 4-6 months for a nail to regrow entirely5, so you would likely start seeing significant benefits after a few months. 

Biotin – the verdict

While it’s quite well known in beauty and cosmetic circles, biotin is still one of those lesser known nutrients that can offer a wide range of benefits to many people. From supporting your metabolism and providing sustained energy to strengthening your nails and hair, it’s a real ally in any wellness toolkit. 

To start, try adding some more biotin-rich foods into your diet but if you’re looking for an easy, all-in-one option to add to your daily routine, give The Glow Blend a try or check out some of our other Boosters.

References

  • How Biotin Benefits Your Hair, Nails, Eyes, and More, R Windsor, VeryWellHealth, June 2025. Click here.
  • Biotin, Fact Sheet for Health Professionals, National Institutes of Health, January 2022. Click here.
  • Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017 Aug;3(3):166-169. doi: 10.1159/000462981. Epub 2017 Apr 27. PMID: 28879195; PMCID: PMC5582478. Click here.
  • What Happens When You Take Too Much Biotin? Here's What to Know, According to Experts, Garone, S., health, December 2023. Click here.
  • How Fast Do Your Nails Grow—and How To Make Them Grow Faster, Gordon, S., health, October 2024. Click here.
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Bilberry Benefits: What the Science Says

Bilberry Benefits: What the Science Says

If you’ve spotted bilberries on the ingredients list of one of our protein blends, you might have wondered what they’re doing there. It’s a fair question. While the role and benefits of protein are generally well understood, a small dark berry might need a little more explaining. Bilberries have been part of European diets for generations. Their deep purple colour comes from anthocyanins, plant compounds that have attracted scientific interest in their potential effects on human health. Studies have explored everything from eye comfort during screen work to how the body responds to carbohydrates, with some encouraging findings. At Innermost, we’re interested in understanding what makes an ingredient worth including and how the research applies to everyday life. Bilberries give us plenty to explore, although some of their potential benefits are better understood than others.  Here, we’ll take a closer look at the health and nutritional benefits of bilberries, what the research says, and how you can make them part of the way you eat and train.  What are bilberries? Bilberries are small, dark berries that grow on Vaccinium myrtillus, a low shrub found wild across northern Europe. You’ll find them in Britain too, growing across heathland, moorland and woodland, particularly in the north and west. Depending on where you grew up, you might know them as blaeberries, whinberries or whortleberries. At first glance, they’re easy to mistake for blueberries. Cut one open, though, and the difference becomes clear: bilberries have red-purple flesh, while cultivated blueberries are usually pale inside. Their flavour tends to be sharper and more intense, making them a good addition to porridge or yoghurt. Fresh bilberries can be harder to find in shops, but frozen berries offer a convenient way to enjoy them beyond the picking season. What makes bilberries nutritionally valuable? Bilberries pack a useful amount of nutrition into a small serving. Finland’s national food composition database puts 100g of fresh bilberries at around 65 calories, with 3.3g of fibre and 1.9mg of vitamin E, which is roughly a sixth of the daily reference amount. They also provide a more modest amount of vitamin C, at about 7mg. Much of the scientific interest, though, centres on the anthocyanins behind their deep purple colour. Bilberries contain 15 different types. Laboratory studies suggest these compounds can influence inflammatory signalling and help counter oxidative stress, which occurs when reactive molecules build up beyond the body’s ability to manage them. Only a small proportion of anthocyanins is absorbed intact, while gut bacteria break down much of the rest into smaller compounds that may have effects of their own. Researchers are studying these too, helping us understand how bilberries’ plant compounds behave in the body and what that could mean for our health. What are the potential health benefits of bilberries? So far, human research has given us several reasons to add bilberries to our diet. Here’s a closer look at the main findings and what they could mean for you. Eye health and visual comfort If your working day involves hours at a screen, this is likely to be the most relatable area of research. A 2015 trial studied people who regularly used screens and experienced eye fatigue. After eight weeks, those taking 480mg of bilberry extract daily reported greater improvements in several symptoms following screen tasks than those taking a placebo. These included eye heaviness and discomfort. A later study found improvements in a measure of the eye’s focusing-muscle response after 12 weeks of taking a different standardised extract.  Together, these findings suggest concentrated bilberry extract may support visual comfort during screen-heavy days. Anthocyanins and markers of inflammation Inflammation is a normal part of how the body responds to injury and training, but when it lingers at a low level over time, it's linked with poorer long-term health.  Researchers have also investigated whether consuming bilberries changes the signals associated with inflammation. In a Norwegian trial, 62 adults with at least one risk factor for cardiovascular disease drank either bilberry juice or water every day for four weeks. The bilberry group saw significant falls in several inflammation markers, including C-reactive protein, or CRP and interleukin-6.  Blood sugar Another area of interest is how bilberry compounds might influence the body’s response to carbohydrates. There's early evidence that bilberry extract can soften the rise in blood sugar after a carbohydrate-rich meal. In a small Aberdeen study, eight men with type 2 diabetes or impaired glucose tolerance, managed through diet and lifestyle, took a single capsule of standardised bilberry extract, roughly equivalent to 50g of fresh berries, alongside a carbohydrate drink. Their glucose and insulin responses were significantly lower than with a placebo, most likely because the extract slowed how quickly the carbohydrate was digested and absorbed. If you manage diabetes or take blood-thinning or other regular medication, speak to your GP or pharmacist before trying a concentrated bilberry extract. How do bilberries fit into an active lifestyle? For most people who train, bilberries are at their best as food. A handful stirred through porridge or overnight oats, spooned over Greek yoghurt or blended into a post-workout smoothie adds fibre, colour and a sharp, fruity flavour to meals you're already eating.  Built into a meal with a good source of protein and some slower-digesting carbohydrate, they make an easy breakfast or post-training option. A bowl of porridge made with milk, with a scoop of protein stirred through once it’s off the heat and a handful of bilberries on top, covers all three in about five minutes. The protein supports your muscles, the carbohydrate refuels you, and the berries add fibre, which many adults don't eat enough of. Bilberries in Innermost’s protein blends If you’d like to know where bilberries fit into our range, you have a few options. We include them in three protein blends, so you can choose according to your dietary preferences and what you’re working towards. The Strong Protein contains 250mg of bilberries and 300mg of Montmorency cherries per serving. They sit alongside whey and casein protein, with added creatine and magnesium. The Lean Protein contains 200mg of bilberries per serving, alongside pomegranate in a whey-based formula. The Health Protein provides 250mg of bilberries within a pea and brown rice protein blend. The protein in these blends contributes to the growth and maintenance of muscle mass, with bilberries forming part of the wider formulation. Whether you’re mixing a shake or adding protein powder to breakfast, explore our protein range to find your fit. References Finnish Institute for Health and Welfare. Fineli food composition database: Blueberry, bilberry, Vaccinium myrtillus. Click here. Kosehira, M., Machida, N., Kitaichi, N. (2020). A 12-week-long intake of bilberry extract (Vaccinium myrtillus L.) improved objective findings of ciliary muscle contraction of the eye: A randomized, double-blind, placebo-controlled, parallel-group comparison trial. Nutrients. 12(3). Click here. Vaneková, Z., Rollinger, J.M. (2022). Bilberries: Curative and miraculous – A review on bioactive constituents and clinical research. Frontiers in Pharmacology. 13. Click here. Chu, W.K., Cheung, S.C.M., Lau, R.A.W., Benzie, I.F.F. (2011). Bilberry (Vaccinium myrtillus L.). In: Herbal Medicine: Biomolecular and Clinical Aspects. 2nd edition. Click here. Tian, L., Tan, Y., Chen, G., Wang, G., Sun, J., Ou, S., Chen, W., Bai, W. (2019). Metabolism of anthocyanins and consequent effects on the gut microbiota. Critical Reviews in Food Science and Nutrition. 59(6). Click here. Ozawa, Y., Kawashima, M., Inoue, S., Inagaki, E., Suzuki, A., Ooe, E., Kobayashi, S., Tsubota, K. (2015). Bilberry extract supplementation for preventing eye fatigue in video display terminal workers. Journal of Nutrition, Health and Aging. 19(5). Click here. Karlsen, A., Paur, I., Bøhn, S.K., Sakhi, A.K., Borge, G.I., Serafini, M., Erlund, I., Laake, P., Tonstad, S., Blomhoff, R. (2010). Bilberry juice modulates plasma concentration of NF-κB related inflammatory markers in subjects at increased risk of CVD. European Journal of Nutrition. 49(6). Click here. Hoggard, N., Cruickshank, M., Moar, K.M., Bestwick, C., Holst, J.J., Russell, W., Horgan, G.W. (2013). A single supplement of a standardised bilberry (Vaccinium myrtillus L.) extract (36% wet weight anthocyanins) modifies glycaemic response in individuals with type 2 diabetes controlled by diet and lifestyle. Journal of Nutritional Science. 2. Click here.
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The Health Benefits of Montmorency Cherries

The Health Benefits of Montmorency Cherries

After finishing a tough workout - whether it be cardio, strength training or conditioning - it’s easy to think that the job is done. Yet, as the next day arrives, your body has other ideas. If you train regularly, you’ll know that making time for recovery is part of making progress.  Alongside enough sleep and rest between sessions, what you eat plays an important role in that recovery. Protein and carbohydrates are familiar parts of the picture, but researchers have also been exploring how foods such as Montmorency cherries might help. These tart cherries have attracted interest for their potential to support the recovery of muscle strength after demanding exercise, with smaller studies also reporting encouraging findings for sleep. So, what makes them worth a closer look? Here, we’ll explore the benefits of Montmorency cherries, what the research tells us and how they could fit into your routine. What are Montmorency cherries? Montmorency cherries are a variety of sour cherry, Prunus cerasus. You’ll often see them described as tart cherries, which is another name for the same type of fruit. They take their name from Montmorency, a town just north of Paris, and are now grown widely across North America and Europe. They have a sharper flavour than the sweet cherries you might buy fresh and eat straight from the punnet. That tartness works well in cooking and adds a little contrast to sweeter breakfast dishes. You’ll also find them sold frozen, dried or processed into juice, concentrates and powders.  What are the potential health benefits of Montmorency cherries? There’s more to the interest in Montmorency cherries than their nutritional profile. Human studies have explored how they might support recovery and sleep, alongside their potential effects on wider health. Muscle recovery after demanding exercise After a demanding session, your muscles may temporarily struggle to produce their usual level of force. Researchers have been investigating whether tart cherries can help that strength return more quickly.  A 2026 review combining results from 19 trials found that tart cherry supplementation improved recovery of maximal voluntary contraction in trained athletes. This measures the greatest force a muscle can produce, giving researchers a way to assess how well strength has returned after exercise. The review also found reductions in C-reactive protein, a blood marker of inflammation, at some points during recovery. Earlier research from Northumbria University found that marathon runners who consumed Montmorency cherry juice around their race recovered muscle function more quickly. This helped build interest in cherries within sports nutrition. Taken together, these findings suggest tart cherry may have a role around particularly demanding exercise. Sleep duration and quality Between work, training and everything else, getting enough good-quality sleep can be a challenge. Alongside a consistent bedtime and time to wind down, what you eat and drink may also influence how well you sleep. Sleep is one of the main areas of research into Montmorency cherries, with small human trials exploring whether they could help improve sleep duration and quality. In a study involving 20 healthy adults, participants consumed tart cherry concentrate or a placebo for seven days. During the cherry intervention, they experienced improvements in total sleep time and sleep efficiency, the proportion of time in bed spent asleep. Researchers also measured higher levels of a melatonin breakdown product in urine. A separate pilot study in older adults with insomnia reported around 84 minutes more sleep after two weeks of cherry juice. Only eight participants completed the trial, so that figure needs to be kept in context. Blood pressure and other potential benefits Some trials have also found short-term reductions in blood pressure after drinking Montmorency cherry concentrate. In a 2016 study, 15 men with raised blood pressure took a single serving of concentrate, and their systolic blood pressure was lower over the following three hours, by around 7mmHg at its peak. Longer-term results are mixed. Three months of daily concentrate made no difference to blood pressure in middle-aged adults, while a 12-week study in older adults reported lower systolic blood pressure. Tart cherry is also often linked with gout. Concentrate has lowered uric acid in healthy adults over a couple of days, but a trial in people with gout found no effect on uric acid levels or flares over four weeks, at any of the doses tested. The evidence doesn't currently support tart cherry for gout, so if you're managing the condition, follow your GP's advice. How do Montmorency cherries fit around training? People tend to reach for tart cherry when recovery time is short, such as a week with two matches, a tournament weekend or a hard training camp. For a wider look at recovery nutrition, see our guide to the best supplements for muscle recovery. In the recovery trials, the most common approach was around 30ml of concentrate or 240ml of juice twice a day, usually starting several days before the demanding exercise and continuing for a few days afterwards. That routine carries a fair amount of sugar. Going by the concentrates described in one 2025 trial and another from 2022, a 30ml serving provides roughly 19–25g of carbohydrate, most of it sugar, so twice a day comes to around 40–50g. The sugars in juice and concentrate count as free sugars, which the NHS recommends adults keep to no more than 30g a day, and juices and smoothies should be limited to 150ml a day combined. If you're fuelling heavy training, that carbohydrate may be useful. If you're keeping an eye on sugar, it adds up quickly. When choosing a juice or concentrate, look for 100% Montmorency with no added sugar. For capsules and powders, check which form of cherry is used, such as whole-fruit powder, juice powder or extract, and whether the label gives its measured composition. Products vary, so none can be assumed to match a preparation used in a study. Prefer to eat them? Frozen or dried tart cherries work well stirred through porridge or overnight oats, though dried versions are often sweetened, so check the label. Are Montmorency cherries safe? For most people, Montmorency cherries are safe in food amounts, and the concentrates used in research have generally been well tolerated. A few things are worth knowing before you try a concentrate or supplement: Cherries contain high levels of sorbitol and fructose, which can cause bloating or loose stools in larger amounts, particularly if you have IBS. If you take blood thinners, blood pressure medication or diabetes medication, speak to your GP or pharmacist first. Keep the sugar content in mind, too, if you're managing your blood glucose. Avoid them if you have a cherry allergy, and check with your GP before using concentrated products while pregnant or breastfeeding. Montmorency cherries in The Strong Protein We include Montmorency cherries in The Strong Protein, our protein blend developed with strength training in mind. Each serving contains 300mg of Montmorency cherries alongside 250mg of bilberries. They form part of a wider formulation containing whey and casein protein, with added creatine monohydrate and magnesium. The protein contributes to the growth and maintenance of muscle mass, making the blend a convenient way to support your protein intake around regular training. Montmorency cherries are an ingredient with an interesting body of sports nutrition research behind them, although the trials discussed here studied specific preparations and amounts. Whether you prefer a shake after training or a scoop mixed into breakfast, explore The Strong Protein to see how it could fit into your routine. References Daab, W., Bouzid, M.A., Nassis, G.P., Arumugam, A., Ammar, A., Pojskić, H., Abaïdia, A.E. (2026). Effects of tart cherry juice supplementation on recovery from exercise-induced muscle damage in athletes: A systematic review and meta-analysis. Sports Medicine – Open. 12, 40. Click here. Howatson, G., McHugh, M.P., Hill, J.A., Brouner, J., Jewell, A.P., van Someren, K.A., Shave, R.E., Howatson, S.A. (2010). Influence of tart cherry juice on indices of recovery following marathon running. Scandinavian Journal of Medicine & Science in Sports. 20(6). Click here. Howatson, G., Bell, P.G., Tallent, J., Middleton, B., McHugh, M.P., Ellis, J. (2012). Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality. European Journal of Nutrition. 51(8). Click here. Losso, J.N., Finley, J.W., Karki, N., Liu, A.G., Prudente, A., Tipton, R., Yu, Y., Greenway, F.L. (2018). Pilot study of the tart cherry juice for the treatment of insomnia and investigation of mechanisms. American Journal of Therapeutics. 25(2). Click here. Keane, K.M., George, T.W., Constantinou, C.L., Brown, M.A., Clifford, T., Howatson, G. (2016). Effects of Montmorency tart cherry (Prunus cerasus L.) consumption on vascular function in men with early hypertension. American Journal of Clinical Nutrition. 103(6). Click here. Kimble, R., Keane, K.M., Lodge, J.K., Howatson, G. (2021). The influence of tart cherry (Prunus cerasus, cv Montmorency) concentrate supplementation for 3 months on cardiometabolic risk factors in middle-aged adults: A randomised, placebo-controlled trial. Nutrients. 13(5). Click here. Chai, S.C., Davis, K., Wright, R.S., Kuczmarski, M.F., Zhang, Z. (2018). Impact of tart cherry juice on systolic blood pressure and low-density lipoprotein cholesterol in older adults: A randomized controlled trial. Food & Function. 9(6). Click here. Bell, P.G., Gaze, D.C., Davison, G.W., George, T.W., Scotter, M.J., Howatson, G. (2014). Montmorency tart cherry (Prunus cerasus L.) concentrate lowers uric acid, independent of plasma cyanidin-3-O-glucosiderutinoside. Journal of Functional Foods. 11. Click here. Stamp, L.K., Chapman, P., Frampton, C., Duffull, S.B., Drake, J., Zhang, Y., Neogi, T. (2020). Lack of effect of tart cherry concentrate dose on serum urate in people with gout. Rheumatology. 59(9). Click here. Sinclair, J., McLaughlin, G., Allan, R., Brooks-Warburton, J., Lawson, C., Goh, S., Desai, T., Bottoms, L. (2025). Health benefits of Montmorency tart cherry juice supplementation in adults with mild to moderate ulcerative colitis: A placebo randomized controlled trial. Life. 15(2). Click here. Kimble, R., Keane, K.M., Lodge, J.K., Cheung, W., Haskell-Ramsay, C.F., Howatson, G. (2022). Polyphenol-rich tart cherries (Prunus cerasus, cv Montmorency) improve sustained attention, feelings of alertness and mental fatigue and influence the plasma metabolome in middle-aged adults: A randomised, placebo-controlled trial. British Journal of Nutrition. 128(12). Click here.
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