In This ArticleView AllIn This ArticleWhat Is Biotin?Health BenefitsFood SourcesFAQs
In This ArticleView All
View All
In This Article
What Is Biotin?
Health Benefits
Food Sources
FAQs
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EatingWell
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 isbiotin?
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.
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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 [also] considered helpful for healthy skin, nails and hair, mainly because a deficiency in this vitamin leads to hair loss and a skin rash,” saysSarah 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.
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May Strengthen Nails
High doses of biotinmayhelp 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.
May Promote Healthy Metabolism
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 withtype 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
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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:
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!
Frequently Asked QuestionsMost people get enough biotin in their diets, so supplementation is rarely necessary. There is, however, one exception. More than one-third of pregnant people develop biotin deficiency.So, if you are expecting, speak to your doctor to make sure you are consuming enough of this critical B vitamin and if a biotin supplement is right for you.Even though biotin is often marketed as a solution for hair growth, research does not support this. Instead, consume a well-rounded diet and maintain proper hair care for healthy hair.Biotin is generally considered safe and well-tolerated when taken in recommended amounts. Because it is a water-soluble vitamin, it isn’t stored in large quantities in the body. So, toxicity is rare. However, too much biotin may cause false positives or false negatives on certain blood tests. As a result, biotin supplements should be avoided before having any lab work done.
Frequently Asked Questions
Most people get enough biotin in their diets, so supplementation is rarely necessary. There is, however, one exception. More than one-third of pregnant people develop biotin deficiency.So, if you are expecting, speak to your doctor to make sure you are consuming enough of this critical B vitamin and if a biotin supplement is right for you.
Even though biotin is often marketed as a solution for hair growth, research does not support this. Instead, consume a well-rounded diet and maintain proper hair care for healthy hair.
Biotin is generally considered safe and well-tolerated when taken in recommended amounts. Because it is a water-soluble vitamin, it isn’t stored in large quantities in the body. So, toxicity is rare. However, too much biotin may cause false positives or false negatives on certain blood tests. As a result, biotin supplements should be avoided before having any lab work done.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Saleem F, Soos MP.Biotin Deficiency. In:StatPearls. StatPearls Publishing; 2024National Institutes of Health. Office of Dietary Supplements.Biotin - Fact Sheet for Health Professionals.Zhang Y, Ding Y, Fan Y, et al.Influence of biotin intervention on glycemic control and lipid profile in patients with type 2 diabetes mellitus: A systematic review and meta-analysis.Front Nutr. 2022;9:1046800. doi:10.3389/fnut.2022.1046800Mahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, et al.Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey.J Affect Disord. 2021;288:92-98. doi:10.1016/j.jad.2021.03.055
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Saleem F, Soos MP.Biotin Deficiency. In:StatPearls. StatPearls Publishing; 2024National Institutes of Health. Office of Dietary Supplements.Biotin - Fact Sheet for Health Professionals.Zhang Y, Ding Y, Fan Y, et al.Influence of biotin intervention on glycemic control and lipid profile in patients with type 2 diabetes mellitus: A systematic review and meta-analysis.Front Nutr. 2022;9:1046800. doi:10.3389/fnut.2022.1046800Mahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, et al.Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey.J Affect Disord. 2021;288:92-98. doi:10.1016/j.jad.2021.03.055
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Saleem F, Soos MP.Biotin Deficiency. In:StatPearls. StatPearls Publishing; 2024National Institutes of Health. Office of Dietary Supplements.Biotin - Fact Sheet for Health Professionals.Zhang Y, Ding Y, Fan Y, et al.Influence of biotin intervention on glycemic control and lipid profile in patients with type 2 diabetes mellitus: A systematic review and meta-analysis.Front Nutr. 2022;9:1046800. doi:10.3389/fnut.2022.1046800Mahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, et al.Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey.J Affect Disord. 2021;288:92-98. doi:10.1016/j.jad.2021.03.055
Saleem F, Soos MP.Biotin Deficiency. In:StatPearls. StatPearls Publishing; 2024
National Institutes of Health. Office of Dietary Supplements.Biotin - Fact Sheet for Health Professionals.
Zhang Y, Ding Y, Fan Y, et al.Influence of biotin intervention on glycemic control and lipid profile in patients with type 2 diabetes mellitus: A systematic review and meta-analysis.Front Nutr. 2022;9:1046800. doi:10.3389/fnut.2022.1046800
Mahdavifar B, Hosseinzadeh M, Salehi-Abargouei A, et al.Dietary intake of B vitamins and their association with depression, anxiety, and stress symptoms: A cross-sectional, population-based survey.J Affect Disord. 2021;288:92-98. doi:10.1016/j.jad.2021.03.055
