You’ve probably heard of biotin being linked to hair growth or beauty gummies but what exactly is it? And why does your body need it beyond just healthy locks?
Let’s dive into the real role of biotin, what deficiency might look like, and how to get enough from your diet (and supplements, if needed).
What is Biotin?
Biotin, also known as Vitamin B7, is a water-soluble vitamin that helps your body convert food into energy. It’s part of the B-complex family and plays a key role in:
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Fatty acid synthesis
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Metabolizing carbs and protein
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Cell growth and repair
But it’s best known for what it does for your hair, skin, and nails.
Benefits of Biotin
1. Supports Hair Growth & Strength
Biotin helps your body produce keratin, the protein that makes up your hair. Adequate biotin levels can:
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Reduce hair fall
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Improve texture and volume
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Support regrowth in thinning areas
Many women with post-partum hair fall or stress-related shedding turn to biotin as a foundational fix.
2. Nourishes Skin from Within
Biotin helps maintain skin hydration and integrity. Deficiency can lead to:
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Dry, flaky patches
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Redness or rashes around the eyes, nose, or mouth
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Increased breakouts or irritation
Combined with zinc and antioxidants, biotin supports skin that feels clearer and stronger.
3. Strengthens Nails
Soft, brittle nails that break easily could be a sign of biotin deficiency. A steady intake can:
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Improve nail thickness
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Reduce chipping
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Promote stronger nail growth over time
4. Boosts Energy and Metabolism
Biotin helps convert glucose from carbohydrates into usable energy which keeps your body functioning efficiently. Low energy, sluggish digestion, and fatigue may all be subtle signs you’re not getting enough.
Signs of Biotin Deficiency
While rare, signs can include:
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Hair thinning or hair loss
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Brittle nails
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Fatigue
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Dry, irritated skin
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Mood changes or mild depression
Vegetarians, pregnant women, or those with gut absorption issues may be at higher risk of deficiency.
How to Get Biotin Naturally
Include these in your diet:
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Almonds
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Walnuts
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Sunflower seeds
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Sweet potatoes
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Spinach
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Mushrooms
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Whole grains
Cooking can reduce the bioavailability of biotin in foods, so a little supplementation may help if you’re not getting enough.
SUPR’s Biotin Advantage
SUPR Protein includes biotin blended with protein, adaptogens, and antioxidants giving you a more complete daily health support system. It’s:
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Dairy-free
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Gut-friendly
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Tied to real results in skin, hair, and energy
It’s an effortless way to include biotin in your daily routine just mix, sip, and glow.
Final Scoop
Biotin is more than just a beauty buzzword it’s a powerful vitamin with real impact across your body. From energy to glow, it supports systems that often get overlooked until something feels off.
Whether through food or a clean supplement, getting enough biotin is one small shift that delivers big returns inside and out.
