Biotin (Vitamin B7)
The classic 'hair and nail vitamin' — a water-soluble B vitamin that plays a key role in how your body processes fats, carbs, and proteins.
Benefits
- +Supports hair growth and reduces hair thinning (especially if deficient)
- +Strengthens brittle nails
- +Important for healthy skin
- +Plays a role in energy metabolism
- +Deficiency is rare but can occur with certain medications or conditions
Dosage & Cost
Most people get enough from diet. Supplementing makes most sense if you have hair/nail thinning or take medications that deplete biotin. Results take 3–6 months.
Side Effects
- !Very rarely causes side effects at normal doses
- !High doses may interfere with thyroid and cardiac lab tests — tell your doctor
- !Possible acne breakouts in some individuals at high doses
Food Sources
- • Eggs (especially the yolk)
- • Almonds
- • Sweet potatoes
- • Spinach
- • Sunflower seeds
- • Salmon
References & Links
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This page is for informational purposes only. The information here has not been evaluated by the Food and Drug Administration (FDA). No supplement discussed on this page is intended to diagnose, treat, cure, or prevent any disease. Please consult your doctor or a qualified healthcare professional before taking any dietary supplement.