Biotin
Hair · skin · nails
Biotin: Hair · skin · nails. Supports keratin production for hair growth and nail strength. Pair with collagen and protein for visible results. Standard dose 5000 mcg, taken in the morning, about $12/month. Evidence rating: moderate evidence.
What is Biotin?
Biotin (vitamin B7) is a water-soluble B vitamin essential for the metabolism of fats, carbohydrates, and amino acids, as well as for the production of keratin, the structural protein in hair, skin, and nails. Frank biotin deficiency is rare but can manifest as hair thinning, brittle nails, and skin issues. High-dose biotin (5,000 mcg) is widely used as a beauty supplement, with subjective improvements in hair shaft thickness and nail growth often reported within 2-3 months of consistent use. Note that high-dose biotin can interfere with certain blood tests (especially thyroid panels), discontinue 48 hours before lab work. Standard supplemental dose is 2,500-10,000 mcg daily.
Supports keratin production for hair growth and nail strength. Pair with collagen and protein for visible results.
Natural food sources
Where possible, get Biotin from whole foods first. Common dietary sources include:
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