Salmon. A 3-ounce serving of cooked salmon has 5 micrograms of biotin, about 17% of your daily value.

Biotin helps the cuticles to absorb as much nutrients from the blood stream as possible. It provides nourishment to the hair cells and strengthens the roots. It improves hair texture for great shine and bounce. Note that high doses of biotin don’t appear to pose a risk of toxicity, although they may interfere with lab testing. Part of the reason vitamins are called vitamins is because all of them are necessary for some aspect of your health. Even the vitamins that you only technically need a small amount of are vital.You can enhance your hair, skin and nail health even without a supplement. A balanced diet with a variety of fruits, vegetables and protein is important for all three. Drink plenty of water, too. Sweet potatoes have 2.4 micrograms of biotin in half a cup, about 8% of your daily value of biotin. Barbesino G. Misdiagnosis of Graves' disease with apparent severe hyperthyroidism in a patient taking biotin megadoses. Thyroid 2016;26(6):860-3. View abstract. Zeng, W. Q., Al Yamani, E., Acierno, J. S., Jr., Slaugenhaupt, S., Gillis, T., MacDonald, M. E., Ozand, P. T., and Gusella, J. F. Biotin-responsive basal ganglia disease maps to 2q36.3 and is due to mutations in SLC19A3. Am.J Hum.Genet. 2005;77(1):16-26. View abstract. Finally, there’s vitamin B8, which is known for its role in maintaining skin and hair follicle health.

Couloume L, Barbin L, Leray E, et al. High-dose biotin in progressive multiple sclerosis: A prospective study of 178 patients in routine clinical practice. Mult Scler. 2019:1352458519894713. View abstract. Food and Nutrition Board, Institute of Medicine. Dietary Reference Intakes for Thiamin, Riboflavin, Niacin, Vitamin B6, Folate, Vitamin B12, Pantothenic Acid, Biotin, and Choline (2000). Washington, DC: National Academy Press, 2000. Available at: https://books.nap.edu/books/0309065542/html/.

But biotin deficiency is rare in the U.S.,” Barth explains. “So if you have thinning hair or brittle nails, it’s probably not due to a biotin deficiency. There’s usually another health condition causing these problems, such as iron deficiency or a thyroid issue.” Singer GM, Geohas J. The effect of chromium picolinate and biotin supplementation on glycemic control in poorly controlled patients with type 2 diabetes mellitus: a placebo-controlled, double-blinded, randomized trial. Diabetes Technol Ther 2006;8:636-43. View abstract. Colombo, V. E., Gerber, F., Bronhofer, M., and Floersheim, G. L. Treatment of brittle fingernails and onychoschizia with biotin: scanning electron microscopy. J Am.Acad.Dermatol. 1990;23(6 Pt 1):1127-1132. View abstract. For good health, it is important that you eat a balanced and varied diet. Follow carefully any diet program your health care professional may recommend. For your specific vitamin and/or mineral needs, ask your health care professional for a list of appropriate foods. If you think that you are not getting enough vitamins and/or minerals in your diet, you may choose to take a dietary supplement.

Beyond biotin’s biological benefits also include maintenance of normal hair and skin. Again, studies are few and far between, so most of what you’ve read or heard about biotin online or in magazines will likely be from personal experiences. Nevertheless, our guide will tell you everything you need to know.

Biotin, also known as vitamin B7, supports many of your body’s systems, including your nervous system, liver, eyes, hair, and skin. It helps the enzymes in your body carry out their jobs and keeps cells working as they should. Allergies and dietary needs. Also consider any allergies or dietary considerations you may have. Klaire Labs and Pure Encapsulations offer hypoallergenic biotin supplements, while Garden of Life offers organic, vegan-friendly options. But why does biotin get superhero status when it comes to hair, skin and nail health? Maybe because biotin deficiency — not having enough biotin — can lead to: