You might be getting this hair, skin and nail vitamin without even knowing itits found in everyday foods.
JGI / Getty Images
Key Takeaways:
Longing for silky hair, smooth skin or strong and healthy nails?
Then youve probably heard ofbiotin.
Photo:JGI / Getty Images
From womens multivitamins to hair, skin and nail formulations, biotin is a common ingredient in beauty supplements.
We also talked with two health experts about whether biotin supplements are worth trying.
What Is Biotin?
Health Benefits
Biotin is an essential nutrient with many vital functions in the body.
Here are some of its benefits.
It Stimulates Keratin Production
Biotin, along with vitamin A, supportskeratinproduction.
Instead, it has to be obtained through diet.
Do You Need a Supplement?
However, some people are more likely to consume inadequate amounts of biotin and may benefit from a supplement.
Too much biotin in the blood can also lead to a delayed or missed diagnosis of a heart attack.
Biotin is especially important during pregnancy and breastfeeding to support fetal and infant development.
Biotin is also known as vitamin B7 or vitamin H. It is not the same as vitamin B12.
Some vegetables, such as spinach, broccoli and sweet potatoes, also contain small amounts of biotin.
The highest amounts of biotin are found in beef liver, whole eggs and canned pink salmon.
But is it actually effective?
Unfortunately, research on the role of biotin in hair, skin and nail health is limited.
In fact, most people are able to meet their daily biotin needs through diet alone.
Sirithanakorn C, Cronan JE.Biotin, a universal and essential cofactor: Synthesis, ligation and regulation.FEMS Microb Rev.
2021;45(4):fuab003.
doi:10.1093/femsre/fuab003
National Institutes of Health.
Office of Dietary Supplements.Biotin: Fact Sheet for Health Professionals.
National Institutes of Health.
Office of Dietary Supplements.Vitamin B12: Fact Sheet for Health Professionals.
2024;12(4):109. doi:10.3390/dj12040109
Bistas KG, Tadi P.Biotin.
In:StatPearls.StatPearls Publishing; 2023.
2020;67(1.2):170-173. doi:10.2152/jmi.67.170
MedlinePlus Genetics.Biotinidase deficiency.
2021;43(24):2286-2288. doi:10.1093/eurheartj/ehab924
Government of Canada.Biotin and the risk of false lab test results.
Elston DM.Letter from the editor: First do no harmbiotin for hair and nails.J Am Acad Derm.
2024;17(8):56-61.
