5 benefits of biotin and why most people don't need a supplement

• Biotin benefits include keeping your hair, skin, nails, and metabolism healthy.
• However, biotin won't benefit your hair unless you have a deficiency or an underlying condition.
• You should aim to consume at least 30 micrograms of biotin daily.

Biotin, also known as vitamin H or vitamin B7, is an essential nutrient with many health benefits including converting food to fuel and maintaining healthy skin, hair, and nails.

Important: Most adults need 30 micrograms (mcg) of biotin daily, which they can easily get through their diet, says Michele Green, MD, a dermatologist who owns her own practice. However, some people with specific conditions, like hair thinning or a biotin deficiency, may benefit from taking a supplement.

Whether you're getting the recommended daily amount or taking supplements, here are 5 benefits of biotin.

1. Supports a healthy metabolism

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The main benefit of biotin is that it supports a healthy metabolism by converting food into fuel. Specifically, it metabolizes fats and breaks protein down into amino acids, which we then use to build muscle and repair tissues.

Important: While some claim biotin's role in metabolizing food means it may boost your metabolism and thus help with weight loss, there is no research backing this up, says Green.

2. Helps hair and nails grow

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Consuming adequate amounts of biotin is crucial for hair and nail health. That's because biotin helps produce natural oils in the scalp that help your hair stay healthy, says Green.

In fact, a 2017 scientific review found that biotin supplementation improved hair and nail growth, in people who had underlying conditions that cause weak nails or hair loss, like brittle nail syndrome or uncombable hair syndrome.

However, "if you do not have a deficiency in biotin [or underlying condition], taking extra will not improve hair, skin, or nails," says Kristi Veltkamp, a registered dietician with Spectrum Health, a health care network.

3. May reduce blood sugar in people with diabetes

Biotin might also reduce blood sugar levels in people with type 1 diabetes.

For example, a small 2013 study had people with type 1 diabetes between the ages of 5 and 25 with poorly controlled blood sugar take either 40 mcg of biotin daily alongside insulin or just use insulin. After three months, the biotin group had lower blood sugar levels than those who did not supplement with biotin.

4. May reduce birth defects

Pregnant people are at a higher risk of biotin deficiency than the general population, with about ⅓ of pregnant people experiencing biotin deficiency.

Although it's not clear how biotin deficiency may affect human pregnancy, several animal studies have found it increases the risk of cleft palate, shortened limbs, and other skeletal defects in newborn mice, hamsters, chickens, and turkeys.

Therefore, it's important that pregnant people talk to their doctors about getting enough biotin, says Veltkamp. Pregnant people need at least 30 mcg of biotin daily and 35 mcg when breastfeeding.

5. May reduce muscle cramps in dialysis patients

People who get dialysis often experience muscle cramping, likely due to fluid loss. Some preliminary research indicates biotin supplements may reduce this side effect.

For example, a small 2012 study of patients with kidney failure who frequently experienced cramping during dialysis found that taking 1 mg of biotin daily immediately reduced cramping during and after dialysis for the majority of patients.

Insider's takeaway

Biotin is an essential nutrient for converting food into energy and maintaining healthy hair and nails.

However, while biotin supplements are often portrayed as the key to unlocking luscious hair and strong nails, research so far indicates this is only true for people with underlying health conditions like brittle nails or uncombable hair syndrome.

Therefore, if you're a healthy individual, supplementing with biotin isn't necessary, says Veltkamp.

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