Biotin Benefits for Every Body

Are you searching for the ultimate beauty vitamin to enhance your hair, skin, and nails? If so, biotin might be worth considering. It's commonly included in hair and skin products or used as a beauty supplement to promote thicker hair, stronger nails, and healthier skin. However, the potential benefits of biotin extend beyond these uses.

Also known as vitamin B-7, or vitamin H (from the German words Haar and Haut, meaning “hair and skin”), biotin is renowned not only for its external advantages but also for the significant internal work it performs. So, what exactly is biotin, and what are its functions?

What is Biotin and What Does Biotin Do?

Biotin is a water-soluble vitamin, part of the B-complex family of vitamins. It plays a crucial role in energy metabolism, primarily as a cofactor for five different enzymes that metabolize fats, proteins, and carbohydrates.¹ Biotin aids your body in producing energy by assisting in the breakdown of proteins and fatty acids. It also contributes to cellular signaling and gene regulation.¹ Although these functions are vital, they are not the primary reasons most people take biotin as a supplement.

What is Biotin Used For?

Biotin is primarily recognized for its nutritional support of hair, skin, and nails. It helps make hair less brittle, nails thicker, and skin healthier by possibly enhancing the body's keratin infrastructure.² Keratin is the fundamental protein that forms the structure of hair, skin, and nails and provides them with strength and resilience.³

If you find your nails brittle or your hair easily damaged, enhancing your body's keratin structures might be beneficial. Supported keratin structures logically lead to healthier hair, skin, and nails.

While biotin is frequently used for beauty purposes, it also supports energy levels, cognitive health, and the health of nerves and muscles.⁴

Biotin for Hair

Studies suggest that biotin can significantly enhance the thickness and growth of hair.^5,6 In several placebo-controlled studies, participants with thinning hair who took oral biotin supplements experienced noticeable improvements in hair growth and thickness after 90 and 180 days.^5,6

Biotin for Skin

While the role of biotin in skin health is not fully understood, low levels of biotin may impact skin condition.^7,8 Researchers also believe that biotin's role in fat metabolism may contribute to healthier skin by maintaining the fatty acids essential for supple skin and a natural oil barrier.^7,9

Biotin for Nails

Scientific research has demonstrated positive outcomes from using biotin to strengthen nails.^11,12 One study revealed a 25% increase in nail thickness among participants with weak nails who took biotin.¹¹ Other studies have shown similar benefits, even in individuals with adequate biotin levels at the start of the studies.¹²

Biotin for Energy

Biotin is integral to energy production and macronutrient metabolism.⁷ It is required for several metabolic enzymes to function correctly, helping convert food into usable energy and initiating macronutrient processing.⁷ It also supports glucose production from non-carbohydrate sources, fatty acid synthesis, and amino acid breakdown, all of which are crucial for energy production.⁷

Biotin for Cognitive Health

Biotin's role in energy production also benefits the brain, a vital organ that relies on glucose for cognitive performance.¹⁴ Biotin is necessary for an essential enzyme in the gluconeogenic pathway.¹⁴ Additionally, the brain requires various B-complex vitamins for glucose oxidation, emphasizing the importance of meeting your daily B vitamin needs, including biotin, for optimal cognitive function.¹⁴

Biotin and Weight Loss

Although biotin is crucial for metabolizing proteins, fats, and carbohydrates, using it specifically for weight loss might not be effective. There's no evidence that biotin facilitates weight loss, though people who experience rapid weight loss may have decreased biotin levels.⁴

Biotin for Men

Many men use biotin to promote hair growth and thickness, including for beard and mustache enhancement. Biotin also helps maintain strong nails and healthy skin. It is beneficial for both men and women.

How Much Biotin to Take

While the Food and Nutrition Board (FNB) has not established a Recommended Dietary Allowance (RDA) for biotin, they have set Adequate Intakes (AIs) for all age groups. For most adults over 19, the recommendation is 30 mcg of biotin per day. The complete list is as follows:

• Birth to 6 months (5 mcg)
• 7–12 months (6 mcg)
• 1–3 years (8 mcg)
• 4–8 years (12 mcg)
• 9–13 (25 mcg)
• 14–18 years (25 mcg)
• 19+ years (30 mcg)
• Pregnant females 14+ (30 mcg)
• Nursing females 14+ (35 mcg)

Individuals who frequently consume alcohol may have lower biotin levels, and many pregnant women experience reduced biotin levels.¹ Certain medications may also affect biotin levels.¹³ Consult with your doctor to determine the appropriate biotin dosage for your needs.

Can You Take Too Much Biotin?

Biotin is generally safe and well-tolerated, even at higher doses. Under medical supervision, pharmacological doses have reached up to 20 mg per day.¹ However, unless prescribed by a doctor, avoid taking excessive amounts of biotin. It is also considered safe when applied to the skin in cosmetic formulations containing 0.0001% to 0.6% biotin.⁴

Always adhere to the dosage recommendations on the product label and consult your doctor before starting any new supplement. Biotin may affect the efficacy of certain medications, which in turn can alter biotin levels.¹³

Biotin Supplements

Biotin supplements offer a convenient way to ensure you receive your daily dose of this essential B vitamin. Options range from biotin supplements derived from real food sources to high potency biotin and sublingual biotin. Here are some of our top picks from BubbForest Health:

BubbForest Ultra Real Food Biotin
From our new line of real food supplements, Real Food Biotin provides exactly what your body needs. Each two-capsule serving delivers 5,000 mcg (5 grams) of biotin.

BubbForest Premium Biotin
Boost your daily intake of this beauty nutrient with BubbForest Premium Biotin, which offers 5,000 mcg (5 grams) of D-biotin, the naturally occurring, biologically active form of biotin. This supplement's smaller pill size may make it easier to take.

BubbForest Premium High Potency Biotin
For a high-potency, dual-purpose nutritional boost that can enhance both your mental and physical energy while supporting your beauty routine, consider BubbForest Premium Super Strength Biotin softgels. Each softgel contains 10,000 mcg (10 grams) of biotin.

BubbForest Ultra Time-Release Biotin
Our new time-release biotin tablets offer double the potency of our standard capsules, providing consistent nourishment throughout the day. Each capsule contains 10,000 mcg (10 grams) of biotin released slowly over time.

Sublingual Biotin
Enhance your energy levels with a sublingual biotin supplement that dissolves quickly in your mouth. Our new Supplemelts™ Sublingual Biotin provides fast-acting energy in a sugar-free formula, sweetened with xylitol, and delivers 5,000 mcg (5 grams) of biotin.

Food Sources of Biotin

Although biotin supplements are convenient, numerous foods are rich in biotin as well. These include organ meats, eggs, fish, seeds, nuts, and certain vegetables.¹ Below is a list of biotin-rich foods:

• Beef liver (30.8 mcg per 3 ounces)
• Egg (10 mcg per egg)
• Salmon (5 mcg per 3 ounces)
• Pork chop (3.8 mcg per 3 ounces)
• Sunflower seeds (2.6 mcg per ¼ cup)
• Almonds (1.5 mcg per ¼ cup)
• Tuna (0.6 mcg per 3 ounces)
• Spinach (0.5 mcg per ½ cup)
• Broccoli (0.4 mcg per ½ cup)

Benefits of Biotin

Taking biotin can significantly enhance your appearance, giving you thicker hair, stronger nails, and healthier skin. It also boosts both physical and mental energy. Learn more about enhancing your health and beauty routine naturally in Brilliant Beauty Basics: Our Top Five Ingredients for Brilliant Hair, Skin & Nails, and discover the detoxifying benefits of activated charcoal in What is Activated Charcoal? 

About Lindsey Toth, MS, RD
Registered Dietitian, BubbForest Health Products

Lindsey is a nationally-recognized registered dietitian and nutritionist with a passion for pie. She encourages people to balance pleasure and nourishment in their diet. 

Her philosophy is to care for your body as it is the only permanent home you have, which inspired her career in nutrition and her role at BubbForest Health Products. 

Sources

Refer to the detailed references throughout the article for additional information on biotin and its benefits.

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.