Vitamin B7, or biotin as it’s more commonly called, has long been a staple in the beauty and wellness industry. This essential nutrient is famous for its supposed 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 in the B-complex group, and it’s crucial for cellular energy metabolism. It plays a pivotal role in the metabolism of carbohydrates, fats and proteins. These 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, biotin 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 include the following:
- 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 is substantial, with evidence showing it helps maintain the integrity of the skin’s barrier function. This gives 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 and promote 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, leading to smoother skin.
- Improves skin appearance: by supporting the metabolism of fats, biotin helps maintain 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. However, 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 the follicle growth rate. As keratin forms the structure of hair, this can lead to thicker, 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 nails 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 so supports overall metabolic function and proper nervous system health. Additionally, some studies suggest that biotin can help regulate blood lipid and sugar levels, particularly in people with diabetes.
Risks & Side Effects
Whilst biotin is generally safe in appropriate doses, it’s essential to be aware of potential side effects and interactions. These include the following:
- Common side effects: mild digestive issues such as nausea and cramping may occur, as can skin rashes, though 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’s important to let your medical provider know if you are taking it before any tests.
Beyond that, a number of people should not take biotin. This is because safety in these circumstances is either not established or known to cause problems. These include the following:
- people with known allergies to biotin
- pregnant or breastfeeding women, who should not use it 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. However, your doctor will advise on how to use biotin 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 daily biotin needs.
- Biotin supplements: for those who need an extra boost (for example, if you have a restricted diet or additional needs), biotin supplements are widely available in various forms. These include capsules, tablets and gummies. Make sure you choose a reputable brand and check the label for the appropriate dosage (typically around 30 to 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, nor a substitute for a healthy diet, lifestyle and good skin, hair and nail care. You can easily boost your biotin intake through diet or supplements. With consistency and 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 everyone. There are a number of possible risks and side effects to be aware of. If you have any medical conditions, allergies or take medications, consult a healthcare professional before starting any new supplement.
At City Skin Clinic, we are devoted to personalised skincare and hair regrowth treatments. Our online 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 plan, book a virtual video consultation or use our online consultation form. The journey towards great skin and hair starts here.
This article is intended for general informational purposes only and is not a substitute for medical advice, diagnosis or treatment. Always consult a qualified medical provider for any health concerns or questions you might have.
