If you’ve noticed your nails peeling or your hair feeling brittle lately, you’re not alone. Weak nails and lackluster locks are common complaints. Luckily, there’s a supplement that can help: biotin.<\/p>\n
If you’re short on time, here’s a quick answer to your question: Biotin is a B vitamin that helps your body metabolize fats, carbs, and proteins<\/b>. It promotes healthy nail and hair growth by providing the building blocks your body needs to produce keratin, the protein that makes up your nails and hair.<\/p>\n
In this comprehensive guide, we’ll discuss everything you need to know about using biotin supplements to support stronger, healthier hair and nails. You’ll learn about biotin’s benefits for hair and nails, how much you need to take, whether there are any risks or side effects, and the best biotin supplements to try.<\/p>\n
Biotin is essential for the production of keratin, which is a key structural protein that makes up your hair, skin and nails. Keratin helps give hair its elasticity and strength. When you have a biotin deficiency, your ability to produce keratin is impaired, leading to brittle nails and hair loss.<\/p>\n
Biotin supplements help ramp up keratin production, leading to stronger, healthier hair and nails. Multiple studies have found that biotin supplements increase keratin infrastructure in those with a deficiency (1). An increase in keratin helps hair grow faster while reducing breakage.<\/p>\n
Your nails are largely made of keratin, which is produced in the nail matrix. When biotin production is insufficient, you end up with brittle, cracked nails that break easily. By promoting keratin infrastructure, biotin supplements thicken nails and stimulate faster growth.<\/p>\n
A study in 8 people with brittle nails found that 2.5 mg of biotin per day for 6 to 15 months increased nail thickness by 25% (2). Some research also indicates that biotin could help treat nail fungal infections when used in combination with other medications (3).<\/p>\n
In addition to boosting keratin, studies show that biotin benefits hair by regulating cell growth and division. When hair follicles have a steady supply of biotin, it allows hair to grow uninhibited and with less breakage over time (4).<\/p>\n
Biotin may also help improve hair texture. A review of the effects of biotin on hair found that it can increase elasticity and smoothness. This leads to less frizz and more manageable locks (5).<\/p>\n
Plus, getting enough biotin is key if you want those luscious, Rapunzel-like strands. Multiple studies have found that biotin supplements can help thicken hair, increase volume and even stimulate growth in people with thinning hair (6, 7).<\/p>\n
The recommended daily allowance (RDA) for biotin is 30 mcg per day for adults over 18 years old. This is the minimum amount needed to prevent biotin deficiency. However, many experts believe the RDA is too low, especially for promoting healthy hair, skin, and nails.<\/p>\n
Most recommend getting 100-300 mcg of biotin per day for optimal health and beauty benefits.<\/p>\n
Here are the current RDAs for biotin set by the National Institutes of Health:<\/p>\n
As you can see, the RDA jumps from 25 mcg for adolescents to 30 mcg for adults. Many experts believe adults need a higher intake for optimal biotin levels, especially if trying to improve hair and nail growth.<\/p>\n
Research shows that taking 2.5-5 mg per day of biotin can improve hair and nail growth in those who are deficient. That’s 75-150 times higher than the RDA! However, there is little evidence that mega-doses beyond this range provide any additional benefit.<\/p>\n
Here are some general dosage recommendations for biotin:<\/p>\n
Of course, it’s always best to speak with your healthcare provider to determine the optimal biotin dosage for your individual needs. Some medications and health conditions can impact how your body absorbs and uses biotin, so personalized medical advice is recommended.<\/p>\n
It’s also a good idea to start with a lower dose and work your way up slowly to avoid potential side effects like acne breakouts or digestive upset. Give your body time to adjust to higher doses. Most biotin supplements come in small microgram amounts, so gradually increasing your intake should be easy.<\/p>\n
With the right biotin dosage, most people see improvements in hair and nail growth within 2-4 months. Patience and consistency are key. And remember, biotin works best as part of a holistic approach that also focuses on nutrition, scalp health, hydration, and limiting damaging hairstyles.<\/p>\n
Some of the best natural sources of biotin are certain animal products like eggs, organ meats, milk, cheese, and salmon<\/b>. For example, one whole egg contains about 10 mcg of the vitamin, whereas 3 oz of cooked beef or salmon provides over 30 mcg biotin.<\/p>\n
Organ meats like beef liver<\/b> are particularly high, with just 3 oz supplying over 30,000 mcg or 10 times the Daily Value. Notably, pasteurization destroys some of the naturally occuring biotin in products like milk and cheese.<\/p>\nNuts and Seeds<\/h3>\n
Many tree nuts and seeds provide good amounts of biotin. Some top sources include almonds<\/b>, walnuts<\/b>, sunflower seeds<\/b>, and pecans<\/b>\u2014just an ounce (28 grams) provides between 2\u20136 mcg. However, adequate consumption is needed as the amount in a single serving is relatively small.<\/p>\n
For perspective, 1 cup (122 grams) of almonds contains about 25 mcg.<\/p>\n
Some fruits and vegetables also contain decent amounts of biotin. Noteworthy sources include bananas<\/b>, onions<\/b>, sweet potatoes<\/b>, berries<\/b>, mushrooms<\/b>, spinach<\/b>, broccoli<\/b>, cauliflower<\/b>, and tomatoes<\/b>. Similar to nuts and seeds though, fruits and vegetables only provide small amounts per serving.<\/p>\n
To put it into context, 1 cup (148 grams) of cooked broccoli has about 0.4 mcg while a large banana contains around 0.2 mcg.<\/p>\n
Though plant foods do contain some biotin, bioavailability is considered much lower compared to animal sources. Research suggests the biotin in products like eggs and organ meats is more readily absorbable by the human body.<\/p>\n