Hair Blog


What is Biotin? Can it help my hair and nails? | HQhair Blog

Wanna learn more about the ingredients in your haircare or are the beauty buzzwords flyin’ over your head? Keep an eye out for our monthly feature Into It, discussing errything you need to know about beauty’s hottest ingredients, beginning with Biotin.

What is biotin?

Biotin is a water-soluble B vitamin. You might have heard people refer to it as vitamin B7 or vitamin H, but most of the time it now goes by the name biotin.

Naturally you can find the vitamin in loads of food, like egg yolk, liver and yeast. We love it because it helps your body convert carbs and fats into energy (for hitting the gym or running to catch the next tube, super handy).

You’ll have heard the word cropping up a lot recently, thanks to it being a key ingredient in loads of brand new hair and nail treatments, so we obvs had to delve a lil deeper and to help us understand just why everyone’s obsessed with it. And it’s gotta be better than kale, right?

Do I need to take biotin supplements?

As you can find biotin in pretty much any food ever, it’s gonna be pretty unlikely you’ll need to take any extra vitamin tablets or supplements. Your recommend daily amount for most adults is 30 micrograms, but this goes up to 35 micrograms for breastfeeding women, as according to the National Academy of Medicine.

However, in the event that you are deficient in biotin, you may experience:

  • a rash around their eyes, nose, or throat
  • eye inflammation
  • hair loss
  • tiredness
  • hallucinations
  • burning in your extremities

As biotin helps to create useful energy for your body, it’s been linked to promoting growth for your hair and nails, however there aren’t too many scientific studies to back up these claims.

What does biotin do for your hair?

Although there are loads of factors that can help to promote hair growth, there are plenty of biotin hair products available, claiming to kill the hair game and give you mermaid hair in one use.

With no studies to back this up, it’s hard to say that a biotin shampoo will make your hair grow. However, using biotin haircare as part of a healthy haircare routine and diet should help to promote growth.

Best biotin shampoo, conditioner and hair masks

How much biotin should you take for healthy nails?

There’s been slightly more research into biotin’s effect on nails, however it should still be taken with a pinch of salt.

For healthy nails, a supplement with 0.9mg or less will be enough to top up your daily intake.

Best biotin supplements

So, is biotin the new avocado of the hair and nail game? We’re not too sure, tbh. However, by using these products long-term and incorporating them into a Mariah Carey level of hair diva routines, we’re seeing our tresses in better condition than ever before. Coincidence? We think not.

Have you tried taking biotin supplements or tried it as part of your haircare and nailcare routine?

Tag us on Instagram @hqhair

Looking for more information? Read our guides to the best of beauty in our “into it” feature

Turmeric | Argan Oil | Salicylic Acid | Parabens | Biotin



Writer and expert