Biotin, or vitamin H, is found in numerous food sources, including egg yolks, sardines, nuts, brewer's yeast, legumes and whole grains. In fact, it's such a part of most people's diets that biotin deficiency is very rare in people who don't have health conditions that make it difficult to absorb biotin. Since increased levels of biotin may be helpful for certain conditions, some people supplement their daily biotin intake with amounts ranging from 100 to 1,000 micrograms (mcg) of biotin per day. However, as with any supplement, it's best to use biotin with your doctor's oversight.
Strengthening Hair and Nails
Biotin can help strengthen weak, fragile nails and hair, according to the University of Maryland Medical Center. Biotin helps your body process the nutrients it needs to grow stronger hair and nails, which makes it a popular ingredient in hair and skin care products. MedLine Plus, the online health information resource maintained by the U.S. National Library of Medicine and the National Institutes of Health says the benefits of biotin for strengthening brittle nails and hair need more research before they're considered conclusive.
Clearing Up Cradle Cap
Biotin shows promise for clearing up cradle cap, a scaly skin condition officially known as seborrheic dermatitis that can show up on the scalps of babies and young children. Cradle cap isn't a serious health problem, but since many of the medicated shampoos used to treat seborrheic dermatitis aren't recommended for infants, biotin may provide a safe treatment for babies. Though research is still in its early stages, the University of Maryland Medical Center says supplementing a baby's formula or breastmilk with biotin may improve symptoms of cradle cap.
Improving Life with Diabetes
There's some evidence that biotin may be helpful for diabetes, according to MedLine Plus. Early research suggests that people with type 2 diabetes who use biotin may have better insulin resistance and glucose tolerance than people who rely on other methods of diabetes management alone. Biotin combined with chromium may reduce the danger of arterial clogging for people living with diabetes. MedLine Plus says that more research is needed to determine biotin's benefits for diabetes.
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