Strong Hair and Nails: What Does Biotin Really Do?
What is biotin?
Biotin, also called vitamin B8 (or B7 in some countries), is a water-soluble vitamin that belongs to the B complex. This vitamin plays an important role in energy production, fatty acid metabolism and the production of keratin — the structural protein that forms your hair, skin and nails.
Your body cannot produce biotin itself, but obtains it from food and from a small amount produced by intestinal bacteria.
What do you notice about biotin?
When you get enough biotin, you naturally support your body in:
- Strong and shiny hair
- Strong, less brittle nails
- A healthy skin structure
With a low biotin intake you may notice that your hair falls out faster or your nails break off sooner. Then it makes sense to pay extra attention to this vitamin.
When is extra biotin interesting?
A biotin supplement may be a valuable addition if you:
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Hair loss experienced due to stress, hormones or diet
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Do you suffer from brittle or splitting nails?
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Your skin could use a boost
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Want to strengthen your beauty routine from within
Although biotin does not promise instant hair growth, it does provide support — especially if you have an increased need or if you do not get enough through your diet.
What does science say?
Several studies show that biotin can be beneficial for the condition of nails and hair, especially in people with suboptimal intake or increased needs. Results are usually visible after a few weeks of consistent use. Biotin works best in combination with a healthy lifestyle and other nutrients such as zinc, vitamin B12 and MSM.
How do you get biotin?
Biotin is found in, among other things:
- Eggs (boiled!)
- Avocado
- Nuts and seeds
- Whole grain products
- Bananas
If you want to be sure you get enough biotin, a supplement can be useful — especially if you have a busy lifestyle, a restrictive diet or if your skin, hair or nails could use some extra attention.
Conclusion:
Biotin is a valuable vitamin for anyone who wants to support their hair and nails from the inside out. Don’t expect miracles overnight, but with daily use you can definitely notice a difference in the long term. Add it to your routine and give your hair and nails the care they deserve.
