What is biotin? The complete guide for health and beauty aficionados
This powerful vitamin proves that beauty starts from within
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The expression ‘beauty starts from within’ might sound like a wellness cliché, but it does, in fact, hold some truth. Look after your inner self – mind, body and spirit – and it will be reflected in your physical appearance. As always, the key is everything in moderation: eat whole foods, drink plenty of water, avoid drinking too much alcohol or caffeine and fuel your body with the right vitamins and minerals – including biotin. The multi-functional B vitamin not only supports your body’s internal functions but also helps you glow from the inside out.
As Georgie Murphy, nutritional expert at Sisterly, puts it: “Imagine a nutrient that helps support skin, hair and nails, helps break down foods, provides energy and keeps your mood in check? Say hello to the busy powerhouse that is biotin.”
What is biotin and how does it work?
Biotin, also known as vitamin B7, is an essential vitamin that supports the enzymes in our bodies that break down fat, protein and carbohydrates from food and convert them into energy. It also helps the body produce keratin, which is important for healthy hair, skin and nail growth.
Biotin is naturally found in many everyday foods, including eggs, nuts, sweet potato, spinach and bananas, but in relatively small amounts. A supplement can be a helpful way to increase intake and boost levels, especially if you’ve been noticing brittle nails, thinning hair or lower energy reserves.
Murphy explains: “Due to its importance in energy production, the health of our hair, skin and nails, as well as our nervous system, intake is important. Biotin is a water-soluble vitamin and cannot be stored in the body. This means it requires consistent daily intake from food and supplements, and that any excess is excreted via urine.”
Who should use biotin supplements?
Murphy says: “Biotin is a must for anyone looking to support overall health, and is especially important for pregnant and breastfeeding women due to its role in cell growth and metabolism.” She also suggests that those experiencing hair loss, weakening nails, dry skin, or fatigue may benefit from a biotin supplement: “Modern life and diet can deplete it, making supplementation important. Biotin works best with B vitamins (B5, B6, B12) for energy and nervous system support, and vitamins C and E for strong hair, skin, and nails.”
That being said, it is important to note that supplements are not always necessary, or even recommended, if you follow a healthy rounded diet. Before taking any supplement, do plenty of research and check in with your doctor if you have any questions or concerns (especially if you take regular medications).
What are the benefits of biotin?
- Glowing skin, thicker hair and stronger nails: Murphy explains, “Biotin provides support for the body’s natural production of keratin, an essential protein that gives structure and strength to hair, skin and nails.” The result? Less lacklustre, dry skin,a more radiant, rejuvenated complexion, and luscious, more voluminous hair and stronger, sturdier nails, less prone to breakage.
- Increased energy levels: By helping process important nutrients into usable energy, healthy biotin intake will boost overall energy levels. It’s particularly beneficial for those who are prone to fatigue or spend a lot of time feeling sluggish and tired.
- Support brain function: Biotin can also have a great effect on your brain function, mood and nervous system, too. Murphy explains: “It helps produce energy in the form of ATP, something neurons need a lot of to send signals, reset themselves, and recycle neurotransmitters, critical for mood regulation. Biotin helps our nervous system by supporting the production of myelin, the protective sheath around our nerves.” This can all contribute to better focus, memory, mood and cognitive performance.
- During pregnancy: Pregnant and breastfeeding women may need more biotin. Murphy explains: “Biotin demands increase during pregnancy due to faster rates of cell division and metabolism. According to NIH data, marginal biotin deficiency is surprisingly common in pregnant women and may contribute to birth defects if uncorrected. Even outside of pregnancy, biotin supports healthy DNA synthesis and repair, helping cells grow and renew properly. This is especially important for skin health, immune resilience, and gut lining integrity.”
Our favourite biotin products
Sisterly The Elevator
Packed with 23 synergistic nutrients, including biotin, magnesium, zinc and vitamins C and E, Sisterly’s daily supplement promises to enhance energy levels, immunity and overall wellbeing, as well as strengthen and nourish your skin, hair and nails for naturally glowing results that last.
The Vitamins Co Biotin Complex
Rich in vitamins, minerals, collagen and, the hero ingredient, biotin, add these nourishing capsules to your daily routine to support your overall health and wellbeing. Designed to repair, strengthen and hydrate your hair, skin and bones, you’ll be left with a radiant glow and feeling more energised.
Catalyse Mizu Beauty Blend
A different form of supplement, but no less beneficial, Catalyse’s enhanced sparkling water drinks combine essential vitamins, minerals and natural flavours to create a range of functional blends that support the body from the inside out. The Mizu Beauty Blend is enriched with biotin, hyaluronic acid and zinc to deeply hydrate and maintain healthy skin, hair and nails. With a vibrant ginger and hibiscus flavour, it will go down a refreshing treat.
Thorne Biotin
Thorne’s supplements provide enhanced science-backed formulations to deliver quick and effective results. Its biotin supplement promises to boost energy levels and support overall wellbeing with one small but mighty capsule. Hair will also be left shinier, nails stronger, and skin more radiant, so what’s not to like?
Manifesto Beauty gummies
Packed with biotin, as well as vitamins A, C and E, zinc and selenium, these gummies have been formulated by expert nutritionists to deliver successful results that last. From radiant skin to strong nails and luscious hair, your body will be supported from within for glowing results on the outside. Plus, the gummies come in a reusable, refillable tin for bonus sustainability points.
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