Radiant skin, luscious hair, and strong nails aren’t just about aesthetics and beauty. Surprisingly, they can also signify good health and enhance our confidence, allowing us to put our best selves forward.

While beauty salons make a lot of money by promising beautiful skin, hair, and nails, the vibrancy of these assets largely depends on nutrition. You’ve probably heard the cliche “You are what you eat,” and this rings true for nail, hair, and skin health. Our diets are the foundations of our health.

In this article, we explore why biotin should be at the center of your dietary regime for improved hair, skin, and nails — and how you can incorporate more of it into your daily life.

What is Biotin?

Biotin, commonly known as vitamin B7, is a water-soluble vitamin that plays an invaluable role in metabolism, helping convert nutrients into energy. It’s also vital for maintaining the health of hair, skin, and nails.

In particular, it supports the production of Keratin — a critical component of hair. In turn, it can enhance the shininess, volume, and thickness of your hair. It also aids in the metabolism of fats, which supports skin health and may prevent various skin conditions like psoriasis, acne, dermatitis, and more. Lastly, biotin contributes to the thickness of the nails by, again, supporting keratin production.

7 Benefits of Biotin

The power of biotin goes beyond hair, skin, and nail care. A comprehensive list of its benefits include:

1. Increases hair thickness
2. Increases hair volume and shininess
3. Stronger and less brittle nails
4. Prevents dry skin
5. Reduces skin conditions, like rashes
6. Lowers inflammation
7. Support nail, hair, and skin growth and repair

In fact, with a biotin deficiency, common symptoms may include brittle nails, hair loss, and dry and scaly skin.

Beyond skin, hair, and nail health, biotin also:

• Promotes healthy fetal development
• May help regulate blood sugar
• Supports brain health
• Supports metabolism
• May lower cholesterol
  
  

What Foods Are High in Biotin?

The good news is that biotin can be found in plenty of foods that might already be part of your diet. Some common and popular foods containing biotin are:

• Eggs
• Organ meats
• Salmon
• Almonds
• Sweet potatoes
• Avocados
• Mushrooms
• Legumes

However, some may find it difficult to get enough biotin. This is especially true considering that most biotin-containing foods contain relatively smaller amounts. Most individuals require at least 30 to 100 micrograms of this nutrient each day. And this is where supplementation might play a part in your journey toward stronger nails, healthier hair, and vibrant skin. So, what should you know about supplementing with biotin?

Biotin Supplementation

Usually, supplements are used to treat a biotin deficiency. However, if you also suspect you don’t eat many biotin-containing foods, supplementation can ensure you get enough. Additionally, it’s considered a very safe supplement to take as long as 300 micrograms is not exceeded.

As with any supplement, it’s always a good idea to discuss your options with your doctor first, especially if you’re taking other medications. Your doctor knows you and your health history the best and can advise you appropriately.

Supplementation can be found in pill or capsule and topical form. In fact, many cosmetic skin products include biotin on their list of ingredients to help enhance your skin health even further.

However, on top of biotin, don’t forget that other nutrients also play an important role in the improved appearance of hair, nails, and skin. A healthy active life style and balanced, whole-food diet is always key for allowing your inner beauty to radiate outward!