Biotin is a water-soluble B vitamin (vitamin B7) that helps your body metabolize fats, carbohydrates and proteins from food. It also helps regulate cellular activity, contributing to overall health and well-being. Biotin may also support your skin's cell growth and mucous membrane function, which helps maintain a hydrated, healthy-looking complexion.
Biotin is naturally present in foods and available as a dietary supplement. You can also find it in personal care and beauty products.
What Are the Uses of Biotin?
So, what is biotin used for? Biotin deficiency is rare but can cause skin rash, dry skin, brittle nails and hair loss. Risk factors for biotin deficiency include certain medications (such as antiseizure medication), long-term antibiotics use and intestinal issues (like Crohn's disease). Genetics can also contribute to your risk.
Studies show that taking 2.5 milligrams of biotin per day can improve nail brittleness. Research also shows a possible connection between biotin deficiency and certain skin conditions, such as seborrheic dermatitis.
Some people also take biotin supplements to manage hair thinning or loss. One study showed that women with thinning hair who took a supplement containing biotin reported visible improvements in hair volume and thickness and scalp coverage. So, ensuring optimal levels of this vitamin can help keep your hair full, thick and healthy — including your brows and lashes.
However, while many people experience hair, nail and skin benefits with biotin, research is currently limited.
Where Does Biotin Come From?
Biotin is naturally found in many foods, so most people get enough of this nutrient through a healthy, balanced diet. You can get your daily dose of biotin through foods like eggs, salmon, nuts, seeds, yogurt, spinach, bananas, apples and whole grains. According to the National Institutes of Health Fact Sheet, the recommended daily value for adults 19 and older is 30 micrograms. When you consume biotin through food, your small and large intestines readily absorb it into the rest of your body. Biotin is also shown to be almost completely bioavailable (meaning your body can absorb and use it) when taken as a supplement.
How To Incorporate Biotin Into Your Skincare Routine
Taking a holistic approach to skincare, including maintaining a healthy lifestyle alongside using topical products, offers the best results. Here are some ways to get the biotin you need to maintain healthy skin, hair and nails.
Eat Biotin-Rich Foods
The best way to get your daily dose of biotin is to eat foods that contain this vitamin. Many common nutritious foods boast healthy levels of biotin, including egg yolks, legumes (like lentils and beans), nuts, sweet potatoes and mushrooms.
Ask About Supplements
Generally, supplements are best for people who have an existing vitamin or nutrient deficiency. Consult your health care provider before taking biotin supplements, especially if you have an underlying health condition or are pregnant.
