Biotin, also referred to as "vitamin H" or "vitamin B-7," is part of the B-complex vitamin group. Biotin is a beneficial nutrient for your hair and nails, helping to keep them healthy and strong. Biotin can be found in multivitamins or as an individual supplement. Also, you can find biotin in a specific selection of foods. To easily obtain biotin, simply modify your diet to include these nutritious foods.
Hair
Biotin is effective in improving the strength of your hair, according to the University of Maryland Medical Center. Biotin is often added to cosmetic hair products. Strong hair is essential, as weak hair may make your hair susceptible to hair disorders. When used in combination with topical clobetasol propionate and zinc, biotin helps to treat a hair condition called alopecia, which may result in partial or complete hair loss.
Nails
Two uncontrolled trials were conducted to examine the relationship between biotin and brittle fingernails, both finding that biotin is an effective treatment for brittle nails. Researchers from the College of Physicians and Surgeons of Columbia University reported in the April 1993 issue of "Cutis" that patients who suffered from brittle nails and received biotin supplements showed a 25 percent increase in nail plate thickness; 63 percent showed clinical improvement. Another study published in "Zeitschrift fur Hautkrankheiten" in January 1989 found that patients who had brittle nails and were provided with a 2.5 mg daily oral dose of biotin showed a 91 percent improvement, with harder and firmer fingernails.
Biotin Deficiency
Although a biotin deficiency is rare, it is possible. Low intake of biotin in your daily diet may have negative consequences on your hair and nails. The University of Maryland Medical Center notes that being deficient in biotin may lead to hair loss. Also, your hair and nails may become brittle, potentially becoming prone to infections. To prevent a biotin deficiency, ensure you have enough biotin in your diet. Like most vitamins, the daily recommended intake for biotin varies by age. Children should consume somewhere between 8 and 20 mcg of biotin daily, while teenagers require 25 mcg a day and adults need 30 mcg every day.
Food Sources
Many foods are rich in biotin, including sardines, walnuts, brewer's yeast, pork, beans, cooked eggs, salmon, mushrooms, pecans, whole grains, cheddar cheese, nut butters, cauliflower, almonds, liver and bananas.
References
- Linus Pauling Institute: Biotin; Jane Higdon, Ph.D; June 2004
- "Cutis"; Brittle Nails: Response to Daily Biotin Supplementation; L.G. Hochman, et al.; April 1993
- University of Maryland Medical Center: Vitamin H (Biotin)
- "Zeitschrift fur Hautkrankheiten"; Treatment of Brittle Fingernails With Biotin; G.L. Floersheim; January 1989
- MedlinePlus: Biotin
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