What is biotin?

Biotin is a B vitamin commonly used as a supplement to support healthy hair, skin, and nails. Biotin is essential for the growth and maintenance of skin, hair, and nail cells and is believed to help improve the strength and thickness of hair and nails. It also helps improve the appearance of the skin by promoting hydration and reducing dryness and flakiness. Biotin can be found in many foods, including eggs, almonds, and avocados, and is also available as a dietary supplement in many forms, including pills, gummies, and liquids.


Why do we need biotin?

Biotin, also known as Vitamin H, is an essential B vitamin crucial in supporting overall health and wellness. It is involved in various metabolic processes, such as synthesizing fatty acids and glucose and the metabolism of protein, carbohydrates, and fats.


Some of the key benefits of biotin include the following:


  1. Healthy skin, hair, and nails – Biotin promotes healthy skin, hair, and nails. It can help to improve the strength, thickness, and overall appearance of hair and nails.
  2. Supports metabolism – Biotin helps to keep the metabolic processes involved in energy production and the breakdown of nutrients.
  3. Supports nervous system – Biotin is essential for the nervous system’s health and can help improve cognitive function and memory.
  4. Supports cardiovascular health – Biotin can help to improve cholesterol levels, which can, in turn, support cardiovascular health.
  5. Supports healthy pregnancy – Biotin is essential for women during pregnancy, as it can help to support fetal development and overall health.

The benefit of biotin for skin

It helps keep the skin hydrated, improves elasticity, and promotes healthy skin cell growth. Biotin also helps reduce dry and flaky skin and can improve skin conditions such as acne, psoriasis, and eczema.

Biotin is essential for the health of our hair and nails as well and is often referred to as the “beauty vitamin.” By providing the necessary nutrients for healthy skin and hair, biotin can help improve the overall appearance of the skin, hair, and nails. A balanced and varied diet that includes biotin-rich foods, such as eggs, dairy products, nuts, and leafy greens, is often sufficient to meet the body’s biotin needs.


Sources of biotin

Biotin is a water-soluble B vitamin, also known as Vitamin H. It is found in a variety of foods, including:


  1. Eggs: A great source of biotin, especially egg yolks.
  2. Nuts and Seeds: Almonds, peanuts, and sunflower seeds are excellent sources of biotin.
  3. Avocado: Avocado is rich in biotin and other essential vitamins and minerals.
  4. Dairy Products: Milk, cheese, and yogurt are good sources of biotin.
  5. Meat: Beef liver, chicken liver, and salmon are excellent sources of biotin.
  6. Fruits and Vegetables: Strawberries, raspberries, and sweet potatoes are good sources of biotin.
  7. Whole Grains: Whole wheat bread, brown rice, and oatmeal are good sources of biotin.


It is important to note that gut bacteria also produce biotin, so a healthy gut is essential for maintaining biotin levels in the body.

Deficiency of biotin

Biotin deficiency is rare when a person does not get enough biotin in their diet. This can lead to various symptoms, including. 

  • Skin Rashes
  • Brittle Nails
  • Hair Loss.


In severe cases, biotin deficiency can also cause neurological symptoms

  • Depression
  • Confusion
  • loss of balance. 


Some people are more prone to biotin deficiency than others, including those who have an unhealthy diet, take certain medications, or have an underlying medical condition that affects their ability to absorb biotin. If you think you may be deficient in biotin, you must talk to your doctor and get a proper diagnosis.

The recommended amount of biotin

The recommended daily amount of biotin varies based on age, gender, and other factors. According to the National Institutes of Health (NIH), the average recommended daily biotin intake for adults is 30 micrograms (mcg) per day. Pregnant women may require higher amounts, and biotin supplements are often recommended for individuals with biotin deficiencies.



It is important to note that biotin supplements should be used in consultation with a healthcare provider, as excessive biotin intake can interfere with specific lab tests and cause adverse effects. It is always best to consult a healthcare provider before starting any new supplement to determine the appropriate amount for your needs.


In conclusion, biotin is a vital nutrient for overall health and wellness, with specific benefits for hair, skin, and nail health. It can be found in various food sources and as a supplement. It is important to note that biotin deficiency is rare, and the recommended daily intake can easily be obtained through a balanced diet. While there is no specific amount of biotin for skin health, incorporating biotin-rich foods and supplements into a daily routine can support overall skin health and promote a healthy complexion.