Biotin isn’t one of the first names you hear when talking about supplements, but it’s a lesser-known weapon a lot of people are stocking their arsenal with these days. You might’ve seen it mentioned by some as a beauty supplement, and it definitely can be, but it’s actually a lot more powerful than just that.
This guide is your one-stop shop for all things biotin. What it is, what it does, how you can take it, and most importantly, what kind of results you can expect. Let’s go.
What is biotin?
Like any good secret weapon, biotin actually has a few different names. It’s also known as vitamin B7 or vitamin H – we’ll leave it up to the scholars to decide which name is the best fit – but we don’t mind what they call it as long as it works, and it does.
Biotin’s role in the body is to metabolise carbs, fats and proteins to keep your engine running smoothly. Biotin isn’t produced by the body naturally, so we need to work it into our diets to ensure we’re getting enough. Depending on your diet, it can be tricky to get enough of this vitamin so many opt for supplements to keep themselves topped up.
Aside from its important role in keeping your body ticking along, biotin also offers a number of other benefits – allow us to share.
Biotin benefits you should know about
As we’ve hinted at, biotin does a lot more than just show up in beauty marketing. Here are some of the top benefits of biotin to be aware of, if you’re thinking about adding this to your supplement stack:
- Energy and metabolism: Biotin helps your body use macronutrients efficiently to support your energy levels1.
- Skin support: A deficiency in biotin can lead to some skin conditions, and its ability to produce fatty acids can nourish the skin2.
- Stronger nails: Biotin can help to improve the strength and resilience of brittle nails1.
- Healthy hair: this is arguably the most well-publicised benefit of biotin, that it can help promote thicker, healthier hair. Biotin helps to produce keratin, which is crucial for hair development3.
How to add biotin to your diet
Thankfully, biotin is found in plenty of everyday foods and you’ll likely be consuming a good amount of it in your normal diet already - you can find it in eggs, salmon, pork, sweet potatoes, nuts, seeds and more.
However, if you’re looking to increase your intake to meet your specific goals (whether that’s more consistent energy or healthier hair), there are plenty of options out there for you.
Most adults need around 30 mcg of biotin per day2, but most supplements offer a higher dosage for those looking to tackle issues seen with their hair or skin despite already maintaining a steady regular intake. Biotin is a non-toxic, water-soluble vitamin4, which means if your body has an excess it will just ‘flush’ it out.
One example of a great biotin supplement is The Glow Blend. This combines a range of nutrients and vitamins with biotin to offer a well-rounded nutritional profile designed to support better hair, skin and nails. It’s also extremely easy to work into your routine – just stir a sachet into your favourite drink and voila.
A single sachet gives you 2,500 mcg biotin, as well as collagen, hyaluronic acid, vitamin C and folate – basically everything you need!
How long does it take for biotin to work?
The million dollar question. Unfortunately, you aren’t likely to see transformative results overnight – but anything that promises this is usually too good to be true! You might experience an uplift in energy in a short period of time, due to the biotin helping to process the macronutrients in your body, but in terms of cosmetic benefits these can take a little longer.
For example, if your reasoning for taking biotin is to repair brittle nails, the vitamin won’t have any impact on your nail as it currently exists. This is because the nail has already formed and is technically ‘dead’, so you would be supporting the development of new cells rather than what you can see currently. It can take anywhere between 4-6 months for a nail to regrow entirely5, so you would likely start seeing significant benefits after a few months.
Biotin – the verdict
While it’s quite well known in beauty and cosmetic circles, biotin is still one of those lesser known nutrients that can offer a wide range of benefits to many people. From supporting your metabolism and providing sustained energy to strengthening your nails and hair, it’s a real ally in any wellness toolkit.
To start, try adding some more biotin-rich foods into your diet but if you’re looking for an easy, all-in-one option to add to your daily routine, give The Glow Blend a try or check out some of our other Boosters.
References
- How Biotin Benefits Your Hair, Nails, Eyes, and More, R Windsor, VeryWellHealth, June 2025. Click here.
- Biotin, Fact Sheet for Health Professionals, National Institutes of Health, January 2022. Click here.
- Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017 Aug;3(3):166-169. doi: 10.1159/000462981. Epub 2017 Apr 27. PMID: 28879195; PMCID: PMC5582478. Click here.
- What Happens When You Take Too Much Biotin? Here's What to Know, According to Experts, Garone, S., health, December 2023. Click here.
- How Fast Do Your Nails Grow—and How To Make Them Grow Faster, Gordon, S., health, October 2024. Click here.
