Reading time: 11 minutes
Article at a glance
- 0.1 Introduction
- 0.2 What is biotin?
- 0.3 How can biotin supplements benefit me?
- 0.4 Tips and tricks for purchasing biotin supplements
- 1 7 best biotin supplements
Who doesn’t want shiny, flowing hair and strong, healthy nails?
Sun, chlorine and chemicals in beauty products in our day to day lives can prevent you from achieving your beauty goals.
What if there was a supplement that could give you the boost you need to put the radiance and youth back into your appearance?
Well read on to find out how biotin supplements can work for you.
So let’s start with the basics. Biotin, or B7, is a water-soluble vitamin that is part of the B vitamins group which supports and promotes healthy hair, skin and nails, cardiovascular, digestive, nerve and metabolic function.
Biotin specifically, breaks down fats, carbohydrates and proteins so that your body can use them for energy and extract the nutrients from them.
It also helps with brain function and is an essential nutrient for pregnant mothers and their unborn babies’ healthy development.
Naturally, B7 (sometimes known as vitamin H) can be found in foods like fish, egg yolks, sweet potatoes, broccoli, cheese and organ meats like liver.
You can generally get enough biotin from your diet as the daily recommended dosage for adults over 19 years of age is only 30 mcg. However, some of us may lack the time to plan and eat a healthy and inclusive diet so a supplement is a great idea.
Biotin deficiencies are quite rare as the bodies intestinal bacteria generally produces enough for our daily needs, but this medical fact-sheet suggests some symptoms of a deficiency can be:
- Brittle, dry hair
- Dry, irritated skin/scaly red rashes
- Aches and pains in the muscles
- Random mood swings
- Digestive problems
- Dull skin and weak nails
- Lacking energy
As most of the above symptoms are similar to a wide range of health issues, it’s always best to go for a quick visit to your doctor and get a check-up.
A blood test will be able to determine what your biotin levels are and if the doctor suspects this is the culprit of your symptoms, a supplement will be recommended to see if there’s an improvement to your health.
So now you know what biotin is and what it can do, let’s get a little more close and personal with the some of the awesome effects this B vitamin can have on your health.
Promotes healthy hair, skin and nails
Taking a biotin supplement that increases your dose of B7 will strengthen your nails and hair.
It will also protect your skin from unsightly acne, fungal infections, dryness and rashes. Anything up to 100 mcg of biotin will be enough to produce noticeable results.
As you’ve read above, B7 converts your food into energy which boosts your metabolism.
To assist with this, biotin activates the fatty acids in foods that contain healthy fats so your body can benefit from them, converts glucose from carbohydrates and sugary foods into energy and helps the body use amino acids from your protein-rich food to perform a variety of everyday bodily functions.
This one goes hand-in-hand with boosting metabolism.
The faster your metabolism, the more fat your body is able to convert into energy and burn off.
If your biotin supplement is consumed with a healthy diet, it will give your weight loss a noticeable boost.
Safeguards your brain and decreases cognitive deterioration
B vitamins can improve your memory and help fight ageing of the brain that can sometimes result in Alzheimer’s and dementia.
This is due to the way B7 assists with neurotransmitter activity and nerve signalling in your brain. A mix of B vitamins will also be able to help combat depression and maintain concentration.
Keeps blood sugar at a healthy level
For those who suffer with Type 1 and Type 2 diabetes, a B vitamin may be able to help lower blood glucoses levels by encouraging the production and release of insulin.
An added bonus is that, because of its ability to assist with the nervous system, it can encourage enzyme activity in the body which may prevent nerve damage in diabetes patients.
Healthy cardiovascular function
Biotin has been shown to reduce bad cholesterol and increase good cholesterol levels in the body, meaning that it may help to decrease your risk of stroke or heart attack.
Tissue repair and muscle growth
When you do an intense workout, your muscles are basically tearing and rebuilding. B vitamins can help the rebuilding and reduce any inflammation in your tissues, muscles or joints that may have occurred.
Onto the next bit, choosing a brand of supplement. Here’s our quick tips and tricks for choosing the right one to get the most out of it for your individual needs.
Avoid toxins and filler
This is an easy one but make sure the supplement you’re buying does not flesh out their product with any fillers or come from a factory that could expose it to any harmful toxins.
Pick one that caters for your needs
Certain supplements will claim to assist with different aspects of your health, although most will generally cater for healthy hair, skin and nails.
Make sure to pick one that will focus on the specific health issue you need it to.
If you’re after an overall effect, a great option may be a multivitamin with boosted levels of biotin or B vitamins.
Check the dosage
The minimum daily biotin requirement for adults is 30 micrograms.
The great thing about biotin is that it’s water-soluble, so anything your body doesn’t need will just be flushed out of the system when you go to the loo.
Clinical studies have tested doses of up to 5000 mcg but anything more than this should come with a recommendation from your doctor.
Once daily dose
It’s not super critical, but having a supplement that is a once a day dose instead of multiple doses just makes things so much easier.
That way you never have to risk accidentally taking one instead of the multiple daily recommended serving.
Ready to find out which brands we recommend and why?
Well, we’ve rounded up 7 of the best biotin supplements on the market right now that claim to cure a great range of beauty and bodily ailments.
Read on to get the inside scoop on your next B7 supplement.
This biotin supplement comes in an all-natural blueberry flavour and will deliver 5000 mcg of biotin into your system to support healthy skin, hair and nails.
- Gummy form
- All natural blueberry flavour
- Great amount of biotin
- Contains 3g of sugar per serving (2 gummies)
- 2 gummies per day instead of 1
You might want to start off on a lower dose if you’re a beginner though as some users have reported mild, adverse skin reactions to the higher dosage.
However, the brand does offer lower dosage supplements if you like the sound of this line.
Despite having such a high dosage, this is one of the most affordable options on the biotin market, making it a very popular choice.
- High dosage for a low price
- Comes in other biotin dosages for those who need a lower dose
- Contains calcium
- 1 tablet daily
- No artificial flavours or colours, no added sugar
- Must be taken with meals
- Higher dosage can cause adverse effects in some users
- Contains magnesium stearate and stearic acid which can prevent your immune system from functioning at optimum levels
If you want to give biotin a go without the risk factor, this is a great option. It comes with 5000 mcg which is a great amount if you want to see noticeable results.
It supports all the normal stuff and is 100% vegetarian, another excellent bonus.
This product has a heap of great reviews from users claiming it can help with frizzy and thinning hair, so if this is what you’re after, get onto it!
- Cruelty free
- Gluten free
- Money back guarantee
- One capsule a day
- Focuses on improving frizzy and thinning hair
Must be taken with meals
It’s got 10,000 mcg of biotin and has a 100% satisfaction guarantee backing it.
It claims to give you shinier, fuller hair that grows rapidly, glowing skin and strong nails – so it’s the ultimate beauty-focused supplement! It also contains calcium and is a once a day dosage to make things nice and simple.
Again though, be careful with the higher dosage of biotin, it’s probably not a good idea to start on but something to work your way up to.
- Contains calcium
- Once daily dose
- Huge hit of biotin
- BIg focus on healthy hair, skin and nails
- Satisfaction guarantee
- Very affordable
- Higher dosage not suitable for beginners
- Contains rice flour as a filler
- Contains magnesium stearate which can impair immune function
It’s a once daily rapid release softgel capsule that is going to help with your hair, skin, nails and metabolism.
It’s got gelatin that’s sourced from bovine origins so it’s not suitable for vegetarians but if you’re not after something vegetarian-friendly then there’s no need to worry.
It does also contain yellow beeswax and soybean so if you’re intolerant or allergic to either of these things it might be best to steer clear of this product.
- Big amount of biotin
- Claims to be rapid release
- No artificial flavours or sweeteners
- Extremely affordable
- Wheat, sugar and gluten free
- Unsuitable for vegetarians – uses bovine sourced gelatin
- Contains soybean oil which isn’t beneficial to health, can cause inflammation
- Higher dosage may cause adverse skin reactions in beginners
It contains coconut oil as an added bonus, so if you’re not intolerant to this or prone to breakouts when consuming oils, this is great as it boosts absorption of the 5000 mcg daily biotin.
It also comes with a 90 day money back guarantee and claims to be the only verified non-GMO (genetically modified organisms) biotin softgel available on the market.
There’s also a 10,000 mcg option available from the same brand if you’re looking for something a little more potent and both come at a great, affordable price. Both are a once daily mini capsule that need to be taken with meals.
- Comes in 5000 mcg and 10,000 mcg options
- Reputable brand
- Coconut oil for absorption
- 90 day money back guarantee
- Gluten, wheat, preservative, and filler free
- Verified non-GMO
- Third party tested
- Once daily dose in both dose options
- Some people may be allergic to coconut
- Need to be taken with meals
It’s got vitamin C to promote healthy immune function and prevent greying hair and hair loss, plus citrus bioflavonoids and rosehip fruit powder that contain antioxidants to destroy nasty free radicals.
They’re vegetarian, non-GMO, once daily dose and contain no added sugar, artificial colours or flavours.
With 5000 mcg of biotin to maintain healthy hair, skin and nails at an excellent price you simply can’t go wrong with this great product.
- VItamin C, citrus bioflavonoids and rosehip fruit powder for extra antioxidants
- 5000 mcg of biotin
- Super affordable
- 150 small capsules in each bottle
- Once daily dose
- Small amount of users reported acne breakouts