Biotin benefits, learn how it works in your body

Biotin benefits have made it a popular ingredient in cosmetic products in recent years. This is hardly surprising, as those who use it report improvements in both the appearance and health of their hair and skin. But its function goes far beyond appearance.

We want to take you on a journey through biotin's functions and learn how it can help you achieve amazing results. Beauty and vitality await you!

What is biotin?

Also known as vitamin H (from the German words for hair and skin) or B7, it is part of the B-complex that helps the body produce energy. The body cannot store it, so it must be absorbed through food or supplements; it is also often considered one of the skin or hair vitamins (1).

Biotin benefits to your body


Nowadays, many treatments include biotin benefits to improve their results. This is because the vitamin plays an important role in the digestion of proteins, carbohydrates and fats. Here are its main functions (2):

  • Supports the proper functioning of the body during pregnancy and lactation. About 50% of women at this stage are deficient in this vitamin, which can affect their health.
  • Contributes to the control of blood sugar levels by lowering them. Although the mechanism is not yet clear, it has been found that in people with type 2 diabetes it can help reduce insulin resistance.
  • It is involved in the conversion of sugar into energy.
  • Supports healthy nails. Especially when you have brittle nails, fragile, easily broken and cracked due to low levels of biotin.
  • Strengthens the hair and scalp.
  • Boosts skin health. When there is a deficiency of this vitamin, hyperpigmentation, redness and flaking occur. Therefore, adequate consumption of this vitamin prevents these symptoms and helps to delay the appearance of expression lines.
  • Contributes to the treatment of psoriasis and multiple sclerosis.

What happens if we don't consume enough of it?

As you can see, there are many biotin benefits. But even when it is needed in very small amounts, a deficiency can cause problems such as hair loss. So, it is not surprising that it is included among hair vitamins. Low levels can also cause (3,4, 5):

  • Nausea.
  • Difficulty sleeping.
  • Dry skin, irritations, rashes and eczema.
  • Depression.
  • Excessive tiredness.
  • Convulsions.
  • Muscle pain, cramps, tingling hands and feet.

Foods to eat to get the biotin benefits

The international recommendation for intake is 30 mcg (micrograms) per day, including during pregnancy. During lactation, however, it is increased to 35 mcg (micrograms) per day (1,4).

Most people should achieve the biotin benefits of biotin through a balanced and varied diet. The main foods that contain biotin are (3,6):

  • Nuts and seeds.
  • Legumes such as beans and lentils.
  • Whole grain cereals.
  • Broccoli.
  • Avocados.
  • Pork.
  • Beef liver.
  • Salmon.
  • Sweet potatoes.
  • Mushrooms.
  • Bananas.
  • Rice.
  • Boiled egg yolk.

It should be noted that they all contain biotin in small amounts. So, if you are on a restrictive diet or simply feel that you are not consuming enough biotin-containing foods, you can use supplements. Although they are not a substitute for a balanced diet, they ensure an adequate daily intake (3).

In short, biotin is a powerful ally for improving appearance and general well-being. Remember that including biotin in your diet or through supplements is not enough. Ideally, it should be accompanied by a balanced diet, good grooming habits, care to prevent the causes of dandruff and the use of appropriate products for your hair and skin care routine. Don't wait any longer to take advantage of the biotin benefits!

Bibliographical references

  1. Palsdottir, H. What are the health benefits of biotin? . Medical News Today; 2023 . Available from:
  1. Windsor, R. The Health Benefits of Biotin . Verywell Health. 2023 . Available from:
  1. Davis A. Biotin: do vitamins for hair growth really work? . 2022 . Available from:
  1. Harvard T.H. Chan.Biotin – Vitamin B7 . The Nutrition Source. 2023 . Available from:
  1. Petre A. 8 Common Signs You’re Deficient in Vitamins . Healthline Media; 2023 . Available from:
  1. NHS Choices. B vitamins and folic acid - Vitamins and minerals . 2023 . Available from:,Biotin%20(vitamin%20B7),only%20at%20very%20low%20levels