Biotin, also known as vitamin H, is an essential vitamin for the body. This B complex vitamin acts as a catalyst in the metabolization of fatty acids, glucose, and amino acids in the body and is crucial to the digestion of food.
Aside from helping with the conversion of food to energy, biotin also plays an important role in keeping skin, hair, eyes, liver, and even your nervous system healthy. In this article we’ll discuss what biotin can do specifically for your skin.
Keep reading to learn more about:
- What biotin can do for your skin
- Ways to get biotin in your diet
- How much biotin you should be consuming daily
What does biotin do for your skin?
As an essential vitamin, biotin provides many benefits to your skin, hair, and nails as well as your overall health.
Biotin is extremely important for the health of hair and skin and can be extremely beneficial if you’re having issues with dry skin or skin irritation in general. Deficiency in biotin can lead to skin conditions like acne and psoriasis and, if not treated, can lead to some endocrine-related problems.
Biotin is best for healing your skin from the inside out. It helps to keep your skin moisturized and protect against dryness and inflammation. It can also aid in hair and nail growth and a number of other things including:
- Rebuilding or repairing tissue after an injury
- Aiding in cell regrowth
- Lowering blood sugar levels
- Protecting heart health
Biotin is most helpful with preventing painful cracking and dryness caused by either environment (dry air) or dehydration. While most biotin can be consumed through food, a biotin supplement is sometimes necessary for individuals with restricted diets or who tend to be biotin deficient.
Symptoms of biotin deficiency can include:
- Thinning of hair or hair loss
- Fatigue
- Brittle nails
- Depression
- Insomnia
- Conjunctivitis
- Fungal infections
It is important to consult your doctor if you think you may be deficient in biotin or experiencing symptoms of biotin deficiency.
Ways to get biotin into your diet
There are many ways to get biotin into your diet, including biotin supplements and biotin-rich foods.
Biotin deficiency is rather uncommon due to the many foods containing this important vitamin. However, while it is rare, biotin deficiencies do happen and can cause many issues for you and your skin. That’s why we’ve pulled together a list of foods that are rich in biotin that you can add to your diet to make sure you’re never low on this essential vitamin.
Eggs
One egg contains about 10 micrograms of biotin making it a rich source of this vitamin. However, most biotin comes from the egg yolk and too much consumption of pure egg whites may lead to a deficiency of biotin. Because of this, it is incredibly important to make sure you are eating the whole egg to get all the benefits of biotin!
Milk
Aside from being an excellent source of important nutrients like protein, calcium, and vitamin D, milk is also a good source of biotin. One cup of reduced-fat milk contains 0.3 micrograms of biotin as well as many other nutrients that benefit hair, skin, and nails.
Mushrooms
Continuing with the trend of foods starting with the letter ‘m’, mushrooms are another great source of biotin! While it is hard to quantify exactly how much biotin is found in mushrooms, researchers believe some mushrooms may contain up to 10% of the recommended daily value.
Sweet potatoes
If you prefer sweet over savory then sweet potatoes are the perfect food to provide you with your daily biotin supplement. These delicious tubers provide 2.4 micrograms of biotin in one serving, approximately 8% of the recommended daily value!
Salmon
Another food that’s filled with tons of nutrients, salmon contains about 5 micrograms of biotin per 3 ounces, accounting for nearly 17% of the recommended daily amount. It is one of the most pure sources of biotin and has many other benefits for hair and skin due to its high content of omega-3 fatty acids.
Another way to get biotin into your diet is by taking a biotin supplement. This can be especially helpful for individuals who follow a vegan or vegetarian diet, as many foods that are high in biotin are animal products.
Biotin supplements are very popular for skin, hair, and nail health though they are not terribly necessary if you get most of your biotin from food. It is also important to note that while rare, biotin toxicity or getting too much biotin can have negative impacts.
Recommended daily amount of biotin
While biotin is an essential vitamin, getting the right amount without taking too much is important to maintain general health.
While there is no FDA approved amount for biotin supplements, the general consensus between researchers and health professionals is that 30 micrograms is recommended for daily biotin supplements.
Despite this recommendation, most supplement brands contain 5,000 to 10,000 micrograms of biotin per capsule. While this high amount of biotin rarely leads to biotin toxicity it may impact blood test results. If you do take a biotin supplement, it is recommended that you look for one with a lower amount of biotin, such as 100 mcg or lower.
Dr. Emil’s Multi Collagen plus Biotin and Vitamin D is an excellent supplement for anyone looking to boost their skin and hair health. With all the things that skin, hair, and nails crave in both the dry heat of summer and the dry cold winter air, it can be your skin’s best friend all year around!
As with any dietary supplement, it is important to discuss changes to medication and dietary supplements with your doctor or a trusted healthcare provider. This allows them to be aware of any changes they may see in blood test results and they can give you advice on dosage that is tailored to your specific health needs.
