Discover what this essential B vitamin can do for your body and whether you need more in your diet.

Biotin supplements claim they can make your hair shine, your nails stronger and your skin more radiant—all while helping fuel your body. Do they work? And what is biotin?

Biotin is a B vitamin that’s often championed for its benefits for physical appearance, vitality, metabolism, brain health and more. So, what happens to your body when you consume biotin regularly? What are the best food sources of biotin? And should you take a supplement? Here, we’ll explore the answers to these questions and more. Let’s dive in.

What Is Biotin?

Biotin, also called vitamin B7, is part of the B vitamin family. It plays an important role in energy metabolism since it’s required for converting carbohydrates, fats and proteins into energy that fuels your body.

Biotin is an essential nutrient, meaning your body doesn’t produce it on its own. As a result, you must consume it through diet or supplements to maintain optimal levels. Biotin requirements vary by age and life stage, but most adults need roughly 30 micrograms per day. While rare, biotin deficiency can lead to symptoms such as thinning hair, skin rashes, brittle nails, fatigue and depression.

“Biotin is [also] considered helpful for healthy skin, nails and hair, mainly because a deficiency in this vitamin leads to hair loss and a skin rash,” says Sarah Schlichter, M.P.H., RDN, a registered dietitian and owner of Bucket List Tummy. However, just because biotin is necessary for hair health doesn’t mean consuming more will make your hair stronger, thicker or more lustrous. Despite the hype, there is negligible evidence that biotin supplements improve hair—or skin—health, according to the National Institutes of Health.

5 Health Benefits of Biotin

May Strengthen Nails

High doses of biotin may help people with thin nails grow nails that are thicker, stronger and less brittle. However, the research on this is scant, says the NIH, so more study is needed.

Biotin is essential for metabolic processes such as the conversion of food into energy. “As one of the B vitamins, biotin helps convert the macronutrients (carbohydrates, protein and fats) into energy, which is distributed throughout cells for proper functioning,” says Schlichter.

May Help Regulate Blood Sugar

One meta-analysis concluded that biotin supplementation can help decrease fasting blood glucose in people with type 2 diabetes, though its impact on insulin is unclear, says Schlichter. While more research is needed, these findings highlight biotin’s potential benefits in managing blood sugar levels.

May Support Brain Health

Your brain consumes enormous amounts of glucose every day. However, without enough biotin for proper glucose metabolism, brain health may suffer. Fortunately, research suggests that consuming sufficient biotin may protect against depression, stress and anxiety by supporting overall nervous system function.

May Improve Heart Health

Staying on top of your biotin intake can support heart health. “Studies show a relationship between biotin supplementation and reduced total cholesterol and triglycerides,” says Schlichter.

Food Sources of Biotin

Some top dietary sources of biotin include:

• Beef Liver: While you should consume red meat in moderation, beef liver offers 103% of the Daily Value for biotin with 31 micrograms per 3-ounce serving. If you’re not sure how to prepare liver, give our Grilled Liver Kebabs a try.
• Eggs: Eggs are an excellent source of biotin, particularly the yolk. One medium egg contains 10 mcg (33% DV). Get a healthy dose of biotin with our 3-Ingredient Bell Pepper & Cheese Egg Cups.
• Salmon: This fatty fish isn’t just filled with heart-healthy omega-3 fats. It’s also a good source of biotin, with 5 mcg (17% DV) per 3-ounce serving. Whip up one of these healthy salmon recipes this week.
• Pork: With nearly 4 mcg (13% DV) of biotin per serving, this protein-rich meat is a delicious way to add biotin to your rotation. Need ideas? Try our Pork Chops with Balsamic Sweet Onions. For even more biotin, serve them with a side of Maple-Roasted Sweet Potatoes. Each half-cup serving supplies roughly 8% of the DV for biotin.
• Sunflower seeds: Sunflower seeds boast many impressive health benefits. They also provide biotin, with nearly 3 mcg (9% DV) per ¼ cup.
  

The Bottom Line

Biotin offers many health benefits, especially supporting a healthy metabolism and promoting heart and brain health. While it is necessary for healthy hair, skin and nails, consuming more of it is unlikely to improve their health. So, don’t waste your money on supplements. The truth is, consuming a well-balanced diet will almost always provide all the biotin you need. But if you still feel like you could use a little extra help, filling your plate with biotin-rich foods like liver, eggs, salmon and pork should do the trick!