When we think of beauty products, it’s common for images of makeup and topical skincare and even hair treatments to come to mind. But to truly unlock inner beauty that allows you to glow from the inside-out (something I refer to as WellBeauty), we must first consider how our internal state of health impacts our outer beauty. And this is why we must take a moment to discuss how biotin benefits not only your internal health but also your external beauty. Keep reading to learn more about how biotin works and discover how much you need each day to support your own WellBeauty goals.

What Is Biotin?

Also known as vitamin B7 or vitamin H, biotin is a water-soluble essential beauty vitamin that serves a very important role in how your body breaks down other nutrients that are critical for everything from giving you more energy to supporting healthier hair, nails, and skin. In fact, the “H” in vitamin H stems from the German words for hair (“haar”) and skin (“haut”).

Biotin is necessary for proper bodily function, as researchers have found that over 2,000 genes are considered biotin-dependent, meaning biotin is required to help maintain the stability and integrity of these genes. Additionally, biotin benefits your body by helping to metabolize the macronutrients protein, fat, and carbohydrates to create energy. It essentially breaks down these macronutrients into amino acids, which are the necessary building blocks for creating the different kinds of proteins found throughout the body including collagen, elastin, and keratin—all of which are critical proteins for obtaining youthful-looking skin and healthy, thick, dream hair.

Let’s take a look at the specific ways biotin benefits natural beauty and answer these questions: What is biotin good for, and what does biotin do to help provide an inside-out glow?

3 Ways Biotin Supports Natural Beauty

If you’re curious about the beauty-based benefits of biotin, keep reading to learn how this vitamin supports natural beauty from the inside-out.

1. Can increase nail thickness by 25 percent

Interestingly, one of the top signs of biotin deficiency is brittle nails. So, it’s not very surprising to learn that one of the top biotin benefits is a positive effect on your nails. But what, exactly, are the top biotin benefits for nails? According to research, supplementing with biotin daily for a period of six months resulted in increased nail thickness by an incredible 25 percent while reducing nail brittleness. And another study confirmed that when people with thin, brittle mails took 2.5 mg of biotin each day for almost six months, 91 percent achieved firmer, harder nails. 

2. May help prevent hair loss

So, how does biotin help hair growth? Believe it or not, biotin stimulates keratin production, which not only helps to protect the outer layer of your skin but also makes up the foundation of your hair shaft. As such, biotin benefits for hair include promoting growth and strength. In fact, a review of 18 articles confirmed that supplementing with biotin improved hair growth in all instances. And, conversely, additionally research has linked having a biotin deficiency with hair loss, even noting that one of the top signs of a deficiency is hair loss and excess shedding, making biotin one of the most recommended vitamins for hair growth.

3. Supports natural skin hydration 

Finally, let’s talk about biotin benefits for skin. Another sign of a biotin deficiency is developing skin rashes, showing that there’s a strong link between biotin and skin health. In fact, research has shown that biotin activates a certain enzyme known to aid fatty acid formation, which supports skin hydration. (This also explains why eating a diet high in healthy fats, such as the keto diet, is known to support glowing skin.)

Top Biotin-Rich Foods

If you’re looking to capitalize on the ways biotin benefits your health and specifically healthy beauty, you’ll want to begin by including biotin-rich foods in your regular diet. It’s important to note that many biotin-rich foods tend to be rich in protein as well, primarily because biotin binds to protein more so than other nutrients. Accordingly, here are 10 of the top foods that contain biotin. 

1. Almonds

2. Beef liver

3. Eggs

4. Fish including tuna and salmon

5. Oatmeal and whole wheat bread

6. Milk

7. Pork

8. Sunflower seeds

9. Vegetables including spinach, broccoli, and sweet potatoes

10. Yogurt

Now, one thing to be aware of is that certain proteins can interfere with your body’s ability to absorb biotin properly, and a great example of this is the protein avidin, which is found in raw egg whites. Ensuring your eggs are fully cooked will address this issue and support your body’s biotin levels.

How Much Biotin Should You Take Each Day?

As I noted above, eggs are a great source of biotin. But the truth of the matter is that while it’s the richest food source of biotin (providing approximately 20 mcg per serving), would have to eat at least 120 egg yolks to get the amount of biotin provided in certain high-quality supplements. That’s why biotin supplements are popular.

But along with biotin supplementation comes a few questions:

• What happens if you take biotin every day?
• Are there any biotin side effects you need to know about?
• How do you find a quality biotin supplement?
• How much biotin should you take per day?

Remember that biotin is water-soluble, meaning it’s very unlikely your body will store too much because any excess should be excreted through your urine. That means you don’t have to be worried about taking too much, and you can take a biotin supplement while still eating a biotin-rich diet. And while there are definitely symptoms of a biotin deficiency, taking biotin in supplement form is well tolerated by most and side effects are rather rare. In fact, according to the Mayo Clinic, no side effects have been reported for biotin supplementation in amounts up to 10 mg per day.

When it comes to choosing a high-quality supplement that offers true biotin benefits for your health and supports beauty from the inside-out, I recommend turning to OMI Hair Nutrition, which features 3 mg of biotin. But that’s not all. Because we need biotin to produce keratin, OMI Hair Nutrition provides both biotin and keratin—so you’re getting the building block and the actual protein known to support healthy beauty. 

The result? Those who’ve used this powerful combo reported experiencing a 46.6-percent improvement in hair shedding in just 90 days, a 47-percent improvement in hair brightness, and marked improvements in their nail strength as well! OMI Hair Nutrition’s dual-action approach is the reason why it’s the only biotin supplement I use and recommend to my friends and family—and now you!

In Summary:

• While we often think of beauty products in terms of topical applications, to truly unlock inner beauty that allows you to glow from the inside-out, we must consider how our internal state of health impacts our outer beauty. This is especially true when discussing how biotin benefits our bodies.
• Also known as vitamin B7 or vitamin H, biotin is a water-soluble essential beauty vitamin that not only boosts energy but also supports healthy hair, nails, and skin.
• Biotin has many roles in your body, with over 2,000 genes considered to be biotin-dependent. Biotin benefits your body also by helping to metabolize the macronutrients protein, fat, and carbohydrates to create energy. And it’s the primary building block for keratin, the ultimate beauty protein for your hair, skin, and nails.
• As a result, the major beauty-focused biotin benefits include: helping to prevent hair loss and supporting healthy hair regrowth, supporting skin hydration, and increasing nail thickness.