Look for beauty for hair, skin and nails ? Try Biotin

Also known as vitamin B-7, or vitamin H (from the German words Haar and Haut, which translate to “hair and skin”), biotin is famous for its external benefits. But more benefits of biotin come from the work it does on the inside.

Biotin is a water-soluble vitamin and a member of the B-complex family of vitamins. It is an essential nutrient involved in energy metabolism. More specifically, biotin is a cofactor to five different enzymes that metabolize fat, protein and carbohydrates. Biotin works with our body to produce energy by helping to break down the proteins and fatty acids in our diet. It also plays roles in cellular signaling and gene regulation.

Biotin is best known for providing nutritional support for hair, skin and nails. It is used to make hair less brittle, nails thicker and skin healthier. It may do so by improving our body’s keratin structures. Keratin forms the framework of epithelial cells, which line the surfaces and cavities of the body. It is also the basic protein that makes up our hair, skin and nails and it is responsible for giving them strength and resilience.

While biotin is most often taken to support the health of hair, skin and nails, it may also support energy and cognitive health as well as healthy nerves and muscles.

Biotin for Hair

Research results suggest that biotin may help significantly boost the thickness and growth of hair.

Biotin for Skin

Biotin may help promote skin health due to its part in fat metabolism. Our skin cells need access to fatty acids to stay supple and produce the natural oil barrier that helps keep skin hydrated and healthy-looking.

Biotin for Nails

Several scientific studies have shown positive results from using biotin to strengthen nails.

Biotin for Energy

Biotin plays important roles in energy production and macronutrient metabolism. Several metabolic enzymes need biotin to function properly and convert the foods we eat into energy which our body can use and to initiate processing of macronutrients. Biotin plays a role in the production of glucose from noncarbohydrate sources, fatty acid synthesis and the breakdown of amino acids, all of which are related to energy production.

Biotin for Cognitive Health

Glucose is one of our brain’s basic needs for cognitive performance. And biotin is required for an essential enzyme in the gluconeogenic pathway. Our brain also needs many other B-complex vitamins for glucose oxidation.

Biotin for Men

Biotin is used by many men to help promote hair growth and thickness, including taking biotin for beard and mustache growth. It may also help men keep their nails strong and skin healthy.

Food Sources of Biotin

There are plenty of food sources of biotin. Biotin-rich foods include organ meats, eggs, fish, seeds, nuts and some vegetables. For example: 

• 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)