biotin benefits

What is Biotin Good for? 5 Biotin Benefits

Oct 05, 2021 General Beauty articles
4 MIN

biotin benefits

Quick Health Scoop

  • Biotin is part of the B vitamin family, known as vitamin B7
  • As an essential water-soluble vitamin, you need to get it from food or supplements, your body does not make it
  • Biotin is an enzyme cofactor needed in energy metabolism†
  • It helps support healthy skin, hair, and nails—especially for people low in this key nutrient†
  • Biotin occurs naturally in many foods, including eggs, meat, fish, nuts, seeds, fruits, and vegetables

So, what is biotin good for? If you’ve got healthy hair, skin, and nails, one of the essential nutrients you can thank is biotin. As one of the B vitamins commonly found in a B-Complex supplement, biotin helps metabolize the amino acids, carbohydrates, fats, and protein in the foods you eat and turn them into cellular energy as ATP. Also known as vitamin B7 (and sometimes referred to as Vitamin H), biotin not only helps fuel your body’s cells, it may help support healthy hair, skin and nails.†

Most people get the biotin they need from eating a healthy, well-balanced diet. If you’re looking to include more biotin-rich foods, consider these healthy options: 1, 2, 3, 4  

  • Egg yolk 
  • Dairy (cheddar cheese, milk, yogurt)
  • Fish (salmon, sardines, tuna)
  • Fruits (apples, avocados, bananas, raspberries)
  • Meat (including organ meat such as liver)
  • Nuts (peanuts, almonds)
  • Seeds (sunflower)
  • Vegetables (broccoli, carrots, cauliflower, spinach, sweet potatoes)
  • Whole grains (oatmeal, whole wheat bread)
  • Yeast

But what are the specific biotin benefits? What are signs of biotin deficiency? And if you don’t eat a balanced, healthy diet, should you take a biotin supplement?

What Are The Benefits Of Biotin? 

As an essential water-soluble vitamin, biotin plays many important roles in proper body functioning, such as: 3, 4

  1. All 8 B vitamins, like biotin, are foundational to whole body health†
  2. Converts food into cellular energy†
  3. Helps support carbohydrate metabolism† 
  4. Supports healthy aging†
  5. May help support healthy hair, skin health, and nail health by playing an important role in the cellular processes involved in the formation of hair follicles and skin cells†

People often wonder “How much Biotin should I take?” Generally, it’s recommended that adolescents and adults get 30-100 mcg of biotin a day.3 However, if you’re pregnant or breast-feeding, you may need more of this water-soluble vitamin. 4

Does Biotin Support Nervous System Function?

Biotin plays an important role in nervous system function by supporting cellular energy metabolism. As part of the B-vitamin family, biotin helps enzymes involved in neurotransmitter function and nerve signaling. While more studies are needed, biotin remains an essential nutrient for overall nervous system health.† 

What Are The Benefits Of Taking Biotin Supplements? 

Biotin supplementation may be most beneficial for people with low dietary intake of this key nutrient; however, due to a lack of studies that measured biotin levels before and during supplementation, more research is needed to confirm this conclusion.5

If you simply don’t eat a balanced, nutritious diet—biotin supplements can help fill in any nutrient gaps.† 

Are There Side Effects To Taking Biotin? 

There is no upper limit set for biotin when taken in food or supplements.3 However, very high intakes of biotin (over 10 mg/day) may interfere with some lab tests, so talk to your doctor or health professional about any supplements you are taking when getting lab tests done.3

When Should You Take Biotin: Morning or Night? 

Generally speaking, taking multivitamins in the morning works best for increased absorption throughout the day. Another supplement rule of thumb: take most supplements with food to decrease the chances of stomach upset and improve absorption.6

Learn More: When Should You Take Vitamins?

Does Biotin Interact With Medications? 

While biotin is generally safe for most people, it can interfere with certain lab tests. If you take medications or are undergoing medical testing, inform your healthcare provider about any biotin supplements you’re taking.

Which Biotin Is Best?

A supplement can boost your biotin intake and it comes in a variety of doses and forms. For instance, Nature Made offers both Biotin softgels and Biotin gummies, with dosages ranging from 1000 mcg to 5000 mcg. Additionally, B-complex and multivitamins often contain biotin as well. Talk with your doctor to find out which supplement and dosage would best suit your particular needs.

The Bottom Line

Biotin helps break down the foods you eat and turn them into the cellular energy your body needs. It also plays an important role in many body functions. Most people can get enough biotin through their diet. But when it comes to what is biotin good for, the benefits include hair health, skin health, and nail health and more. A biotin supplement can be beneficial—particularly for people who are low in biotin.† Consult with your healthcare provider to see if taking a supplement with biotin, like nail hair skin gummies, is right for you. 

Continue to check back on the Nature Made blog for the latest science-backed articles to help you take ownership of your health.

Learn More About Vitamins & Supplements:

 

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.


References 

  1. Academy of Nutrition and Dietetics. “What Are B-Vitamins?” January 15, 2021. Accessed on: March 20, 2025. https://www.eatright.org/food/vitamins-and-supplements/types-of-vitamins-and-nutrients/what-are-b-vitamins-and-folate
  2. National Institutes of Health. “Biotin: Fact Sheet for Consumers.” January 15, 2021. Accessed on: March 20, 2025.  https://ods.od.nih.gov/factsheets/Biotin-Consumer
  3. National Institutes of Health. “Biotin: Fact Sheet for Health Professionals.” March 29, 2021. Accessed on: March 20, 2025. https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
  4. Oregon State University Linus Pauling Institute. “Biotin.” October 21, 2015. Accessed on: March 20, 2025. https://lpi.oregonstate.edu/mic/vitamins/biotin
  5. Harvard T.H. Chan School of Public Health. “Biotin—Vitamin B7.” 2021. Accessed on: March 20, 2025. https://www.hsph.harvard.edu/nutritionsource/biotin-vitamin-b7/
  6. The Washington Post. “Morning or night? With food or without? Answers to your questions about taking supplements.” February 5, 2019. Accessed on: March 20, 2025. https://www.washingtonpost.com/lifestyle/wellness/morning-or-night-with-food-or-without-answers-to-your-questions-about-taking-supplements/2019/02/04/5fcec02a-2577-11e9-81fd-b7b05d5bed90_story.html

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