A Hair-raising Pancake Mishap
It all started with a Sunday brunch fail. Jenna, an amateur chef with TikTok dreams, cracked open five eggs for her “ultimate protein pancakes,” only to discard all the yolks because “they’re unhealthy,” as she heard online. Later that week, her nails began to chip like old paint, her hair looked dull, and her energy tanked by 3 PM every day. After a rabbit hole of Reddit threads and nutrition blogs, one word kept popping up: biotin.
That moment launched her down a beauty-and-wellness journey centered on this one vitamin that’s easy to overlook but hard to live without.
Let’s talk about why biotin, also known as vitamin B7, is suddenly the it-vitamin and how it supports metabolism, hair growth, and overall glow-up potential.
What Is Biotin and Why Do You Need It?
Biotin is a water-soluble vitamin, part of the B-complex family. Because your body can’t store it, you need to get it regularly from a balanced diet or supplements. Biotin helps convert the food you eat—especially fatty acids and amino acids—into energy, making it a key player in your metabolism.
Studies suggest that the recommended daily intake of biotin for adults is around 30 micrograms, though high doses of biotin are often used in beauty supplements.
Biotin and Hair Growth: Fact or Fantasy?
If your brush seems to gather more hair than your head holds, you might be wondering whether biotin could help. While biotin deficiency is rare, when it does occur, one of the first symptoms is hair loss.
That’s because biotin supports keratin production, which is essential for healthy hair. Though not a magic bullet, many report visible improvements in hair growth after adding biotin supplements to their routine—especially when combined with a diet rich in nuts and seeds, sweet potatoes, and egg yolks.
Nail Health: The Hidden Bonus
Say goodbye to brittle nails. Biotin is a secret weapon for nail growth and strength. Research shows that taking biotin daily over several months improves nail health significantly, especially if your nails tend to split or peel easily.
Where to Find Biotin in Your Diet
Looking for natural sources of biotin? You’re probably already eating some of them:
-
Egg yolks (don’t throw them out like Jenna!)
-
Nuts and seeds (almonds, sunflower seeds)
-
Sweet potatoes
-
Spinach
-
Salmon
But if your lifestyle or diet makes it hard to reach the optimal amount of biotin, supplements can fill the gap.
Nervous System and Metabolic Health
Biotin doesn’t just make you prettier—it makes you feel better too. It supports a healthy nervous system, and since it helps your body metabolize fat and protein efficiently, it’s essential for keeping energy levels up throughout the day. That’s why it’s sometimes called the "metabolism booster" of the vitamin world.
Are There Side Effects?
Biotin is generally safe, even in high doses, since it’s water-soluble and excess amounts are excreted in urine. But as with any supplement, more isn’t always better. Extremely high doses may interfere with lab results or interact with medications. It’s important to monitor your amount of biotin intake and consult with a healthcare provider if needed.
Signs of Biotin Deficiency
Though rare, biotin deficiency can happen—especially in people with alcohol dependency, pregnant women, or those with long-term antibiotics. Common signs include:
-
Thinning hair
-
Brittle nails
-
Skin rashes
-
Fatigue
-
Neurological symptoms
These signs shouldn’t be ignored, as biotin plays a vital role in many vitamins and minerals interactions within the body.
Should You Take Biotin?
If you're experiencing hair loss, weak nails, or energy dips, and your diet lacks egg yolks, nuts, or sweet potatoes, biotin supplements might be your beauty and wellness ally.
The benefits of biotin go far beyond aesthetics—it’s a vitamin with a purpose. So whether you're looking to improve your nail health, support your nervous system, or simply give your metabolism a boost, biotin deserves a spot on your shelf.
Shop Smart, Shine Bright
Ready to glow from within?