Vitamin B7, or Biotin as it is more commonly called, has for a long time been the in crowd’s daily staple in the beauty and wellness industry. This essential nutrient is famous for its supposed significant benefits for healthy hair, skin and nails. However, is Biotin really the “beauty pill” and should it be part of our beauty routines? In this guide, we’ll explore the science behind how Biotin works and its exact benefits for skin, hair and nails. We’ll also review its potential side effects and discuss how to incorporate it into your daily routine.
What is Biotin?
Biotin, is a water-soluble vitamin that is part of the B-vitamin complex that is crucial for cellular energy metabolism. It plays a pivotal role in the metabolism of carbohydrates, fats, and proteins, which are essential for energy production and the synthesis of fatty acids and amino acids. Biotin works by acting as a coenzyme in various processes that are crucial for maintaining healthy hair, skin, and nails. It enhances keratin production, a fundamental protein in hair, skin, and nails. This supports the structural integrity and strength of these tissues. So by increasing keratin production, it helps to:
- Promote hair growth and strengthen hair strands
- Improve skin hydration and texture
- Reduce nail brittleness
Biotin is naturally present in many foods, making it accessible through a balanced diet. Rich sources of Vitamin B7 foods include:
- Eggs (particularly the yolk)
- Nuts and Seeds such as almonds, walnuts and sunflower seeds
- Legumes like peanuts and soybeans
- Whole Grains like oats and barley
- Vegetables like sweet potatoes, spinach and broccoli
It is also possible to use supplements to increase your Biotin intake which we will discuss later.
Benefits of Biotin for Skin, Hair & Nails
Biotin’s role in skin health and its benefits are substantial with evidence showing it helps in maintaining the integrity of the skin’s barrier function to give you a hydrated, smooth and radiant complexion. Furthermore, research has shown that biotin deficiency can lead to skin conditions such as dermatitis and eczema. Supplementing with Biotin can alleviate these symptoms, promoting healthier skin. The key benefits include:
- Enhances Skin Hydration: Biotin aids in the production of fatty acids that nourish the skin and help maintain its moisture barrier. This can prevent dryness and flakiness hence leading to smoother skin.
- Improves Skin Appearance: By supporting the metabolism of fats, it helps in maintaining a healthy skin tone and texture. This can make your skin look more radiant and youthful.
One of the most touted benefits of Biotin is its impact on hair health. This has made it a popular ingredient in many hair care products and supplements. Biotin enhances the production of keratin, the protein that constitutes hair. This increased keratin production stimulates hair follicles and may lead to improved hair growth. Studies so far have been limited but the evidence shows that people with hair loss may experience regrowth after taking Biotin supplements. We also know that Biotin deficiency can lead to hair thinning and loss. The main benefits of Biotin for hair include:
- Promotes Hair Growth: Biotin stimulates keratin production in hair, which can increase follicle growth rate. As Keratin forms the structure of hair, this can lead to thicker and healthier strands.
- Strengthens Hair Strands: Regular biotin supplementation can reduce hair breakage and split ends, resulting in stronger, more resilient hair. This is particularly beneficial for those experiencing hair thinning or loss.
- Boosts Other Hair Loss Treatments: There is some evidence that adding Biotin to Minoxidil treatments can increase hair regrowth.
Last but not least, Biotin is also beneficial for nail health particularly in strengthening and promoting growth. Studies have shown that people with brittle nails who took Biotin supplements experienced a significant increase in nail thickness. The main ways Biotin is thought to improve nail health are:
- Reduces Nail Brittleness: Biotin supplementation has been shown to increase nail thickness and reduce brittleness, making nails less prone to breaking and splitting.
- Promotes Nail Growth: Whilst there is no evidence that Biotin can speed up normal nail growth, it can strengthen brittle nails which enables them to grow longer.
Beyond beauty, Biotin offers several other health benefits. It is essential for converting food into energy and as such supports overall metabolic function and maintaining proper nervous system health. Additionally, some studies suggest that Biotin can help regulate blood lipid and sugar levels, particularly in individuals with diabetes.
Risks & Side Effects
Whilst biotin is generally safe for most people when used in appropriate doses, it’s essential to be aware of potential side effects and interactions. These include:
- Common Side Effects: Mild digestive issues such as nausea and cramping may occur. As can skin rashes but these are less common.
- Rare and Serious Side Effects: Allergic reactions, including itching, swelling and difficulty breathing are a possibility. Biotin can also interfere with certain blood tests, particularly those for thyroid function. As such it is important to let your medical provider know if you are taking it before any tests.
Beyond that, there are also a number of people who should not take Biotin as safety in these circumstances has either not been established or it is known to cause problems. These include:
- Individuals with known allergies to Biotin
- Pregnant or breastfeeding women should not use without consulting a healthcare provider as their needs will differ
- Those taking medications that may interact with Biotin, such as anticonvulsants or certain antibiotics
To ensure safety please discuss with your medical provider if you have any medical conditions, take medicines or have any history of allergies before taking Biotin supplements.
How to Incorporate Biotin into Your Routine
Adding Biotin into your daily regime is very easy. It can be done through diet or supplements, depending on your preference and needs. The recommended daily intake varies based on age, sex and health status. For most adults, 30 micrograms per day is adequate. Pregnant and breastfeeding women may need slightly more to support foetal and maternal health but your doctor will advise on how to use Biotin vitamins in these situations. The key ways to incorporate it are:
- Dietary Sources: Try to include Biotin-rich foods in your diet such as eggs, nuts, seeds and green leafy vegetables. This is easily achieved through a healthy balanced diet and should meet your Biotin daily needs.
- Biotin Supplements: For those who need an extra boost (ie if you have a restricted diet or have additional needs), Biotin supplements are widely available in various forms. These include capsules, tablets and gummies. Make sure you choose a reputable brand and and check the label for appropriate dosage (typically around 30-100 micrograms is adequate for general use). To maximise your efforts, look for supplements that combine Biotin with other supporting nutrients, such as collagen or vitamins C and E
As you can see Biotin is a powerhouse vitamin that offers a range of benefits for hair, skin and nails. However it is by no means a silver bullet and not a substitute for a healthy diet, lifestyle as well as good skin, hair and nail care! You can easily boost your Biotin intake through diet or supplements. With consistency as well as time it can help give you stronger hair, more radiant skin and healthier nails. Whilst Biotin is widely accessible and generally safe, it is not for every one. There are a number of possible risks and side effects that you should be aware of. If you have any medical conditions, allergies or medications, consult with a healthcare professional before starting any new supplement to ensure it’s the right choice for you.
At City Skin Clinic, we are devoted to personalised skincare and hair regrowth treatments. Our online skin clinic offers safe and effective individualised treatments with prescription-strength ingredients including Tretinoin and Hydroquinone. Our doctors treat a range of conditions such as acne and scars, hyperpigmentation, melasma, skin ageing and hair loss. To start your personalised skincare plan, book a virtual video consultation or use our online consultation form. The journey towards great skin starts here.
