The Secret about Biotin for Nails
Medically Reviewed By Margaret Etudo, BPharm. Written By The Vitamins For Woman Team.
Biotin for nails is not only known for its role in improving your nail appearance but also increases the rate of your nail growth.
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It’s easy for people to think that a pleasing appearance is just about getting a balanced diet and a skincare routine. Well, that is partially not correct. A daily capsule from a biotin supplement for nails will go a long way in growing strong and healthy nails.
Biotin, or Vitamin B7, is an essential nutrient for women who desire the healthy growth of their hair, skin, and nails. With its antioxidant properties of Rosemary Extract, biotin for nails is like a powerhouse that can boost your natural appearance from within.
Haven’t you heard? Whatever is healthy from the inside comes out shiny!
In this article, we will look into some of the benefits of taking biotin vitamins for nails – including its hidden benefits. You will also discover the best food sources of biotin and how it works to strengthen your nails. Without further delay, let’s take this biotin beauty journey for nails together.
What does Biotin do for Nails?
Some symptoms that follow biotin deficiency nails are brittle nails and stunt growth on your nails. For this reason, taking biotin supplements helps your body cells function well, making it a nutrient you can’t afford to live without. However, the question is, what specific thing does biotin do for your nail health?
Biotin for nails contains protein and amino acids that support keratin production in the body. Keratin is a structural protein form that makes up the tissue in your nails. Longer nails that withstand normal wear and tear are a result of keratin in the nails. Consuming a biotin supplement for nails can give the body the right amount of keratin to boost growth from the inside out.
Additionally, biotin may help people with brittle nails to improve their appearance. Research shows that a daily intake of 2,500 mcg of biotin for fingernails may improve nail firmness and thickness. However, more research is required to prove that biotin and nails work together to increase the strength of nails.
Does Biotin Work to Strengthen Nails?
The short answer? Yes.
Biotin works to improve the strength of your nails. It is also a suitable treatment for nail conditions like trachyonychia, a disorder of the nail that presents with a rough and less uniform nature.
As you take biotin for nails, it goes into the body to break down amino acids that form proteins like keratin, stimulating healthy nail cell growth. So, if you have weak or brittle nails, consuming biotin food sources and supplements is an excellent start to having solid nails.
However, note that not enough studies or high-quality research can prove the role of biotin in nail growth.
How Much Biotin Should You Take for Nails?
Adolescents and adults should take 30 to 100 micrograms (mcg) daily. This dosage is also specific for pregnant and lactating mothers, as they can take up to 35 mcg daily. However, the Food and Drug Administration (FDA) states that there is no daily recommended dietary allowance for biotin.
You don’t have to worry about taking excess biotin because you can quickly eliminate it through your urine. Those who may be at risk of a deficiency include women who:
- Pregnant or breastfeeding women
- Consume high amounts of alcohol
- Have a biotinidase deficiency
Always consult a medical professional on your diet and supplements and the proper dosage for your situation.
How Long Does Biotin Take to Work?
Research on how quickly biotin works in the body is limited. Besides, everyone responds to biotin differently, and there isn’t a one-size-fits-all response.
About 30 days after using biotin supplements for nails, some people see improvements. For others, it may take up to 90 days or longer to see signs of biotin working in the body.
It’s crucial also to note that nails naturally regenerate every four to six months, so consistently taking biotin is necessary to see some results. Knowing the length before a biotin dosage for fingernails starts working helps you understand your nail growth cycle.
Risk and Side Effects of Biotin
Biotin is safe for most people and may be risky for some others, causing side effects. In some cases, high biotin dosage for fingernails causes nausea and digestive issues. However, these results do not mean that consuming excessive amounts of biotin causes any known toxicity symptoms.
Biotin may interfere with laboratory work, which may read false results. Some medical professionals agree that these inferences are evident in specific tests. They include:
- Tests for thyroid levels
- Heart tests
- Vitamin D level tests
- Reproductive hormone tests
- Tests for immunosuppressive drugs
Studies show that women who smoke can increase the breakdown of biotin in their bodies, causing a deficiency. Another study shows that a regular intake of egg whites can also lead to biotin deficiency in the body. These deficiencies may include high cholesterol, skin rashes, hair loss, and heart issues.
It is advisable to consult a healthcare professional if you notice unusual side effects while taking biotin nail supplements. Depending on your case, a healthcare provider may ask you to stop taking biotin supplements before completing your lab work.
Should you Take Biotin in the Morning or at Night?
It is perfectly okay to take biotin any time of day. Many people prefer to take their biotin for nail supplements first thing in the morning. Others may take biotin at night because they are water-soluble, making it easier to excrete in the morning before a long day.
Some may want to take it whenever they take other supplements to avoid forgetting. Whenever you take biotin supplements for nails, ensure you consume enough regularly.
What Foods Have Biotin for Nails?
There are various biotin food sources you can consume to keep fit, as well as ensure nails always appear at their best. Some good food sources of biotin are as follows:
- Liver and Other Kinds of Meat: Adding liver to your diet is a great way to boost your biotin level. A 3-ounce serving of well-cooked beef liver contains about 31 mcg of biotin. Meats such as kidneys are also excellent sources of biotin.
- Egg Yolk: Another good source of biotin that contains up to 10 mcg. However, to get the best out of these eggs, you must cook them well. A protein called avidin (in raw egg white) usually binds to biotin and makes it harder for the body to absorb. If you cook the egg well, it separates the biotin from the avidin, easing the absorption of the vitamin.
- Nuts and Seeds: These are good sources of biotin and include walnuts, peanuts, pecans, and almonds. A quarter-cup of roasted almonds can contain up to 1.5 mcg of biotin.
- Dairy Products: Various amounts of milk, yogurt, and cheese contain different levels of biotin. According to ODS, a 2% cup of milk can contain 0.3 mcg, while an ounce of cheese contains 0.4 mcg of biotin.
- Sweet Potatoes: This food source is also rich in biotin, and a half-cup of cooked sweet potato contains up to 2.4 mcg.
- Salmon: If you can consume 3-ounce cooked portions of salmon, you can get 5 mcg of biotin.
It wouldn’t matter if you are overeating any of these biotin-rich foods. You may want to be aware of some food processing methods that may interfere with your body’s ability to absorb the biotin found in these foods.
Final Thoughts For You
Your nails, hair, and skin will all benefit from a healthy lifestyle and a balanced diet that includes a variety of fruits. But for problems stemming from a lack of biotin, biotin supplements for skin, hair, and nails work best. Our expert staff wants to ensure you receive the most significant nutrients possible for internally-driven, healthful growth.
If you are concerned about the growth or appearance of your nails, don’t be afraid to speak with your healthcare physician. Above all, do get in touch if you experience any adverse effects from using biotin supplements.
- Zegura B., et al. Antioxidant and antigenotoxic effects of rosemary extracts in Salmonella Typhimurium TA98 and HepG2 cells. Environ. Toxicol. Pharmacol. 2011;32:296–305.
- Aebi U, et al. The fibrillar substructure of keratin filaments unraveled. J Cell Biol. 1983;97:1131–1143.
- Omary M. B., et al. (1998). Keratin modifications and solubility properties in epithelial cells and in vitro. Subcell Biochem. 31, 105-140.
- Willett WC, Stampfer MJ. What vitamins should I be taking, doctor? N Engl J Med 2001; 345:1819-24.
- Balasubramaniam S, et al. Disorders of riboflavin metabolism. J Inherit Metab Dis. 2019 Jul;42(4):608-619.
medically reviewed by margaret etudo, BPharm. written by the vitamins for woman team.
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so if i start taking biotin, how quick can i see my nails getting stronger? cause mine always break and its so annoying. nice article Vitamins For Woman, just curious about the time frame.
From what I’ve read elsewhere, it might take a few months to notice significant improvements. Patience and consistent intake seem to be key!
idk, I tried biotin before and didn’t see much change. might depend on the person?
Interesting read, I’ve been upping my supplement game and was curious about biotin for overall health, not just nails. Good to know it has so many benefits.
Yes, Biotin helps a lot
Absolutely love what biotin does for my nails and hair! This article really breaks it down well, thanks Vitamins For Woman!
😊Glad it helped
taking biotin in the morning or night? huh, as if my nails know what time it is.
Interesting points, but I’ve read studies suggesting biotin’s effects are not as significant as some people believe. Would love to see more research on this topic.
been taking biotin for a while now, definitely helps with nail strength. cool to see foods listed that help too.
Yes, the foods help too
Great info on how much biotin to take daily. I’ve been unsure about the right amount, so this clears it up. Thanks!
heard about biotin for muscle growth but now for nails? lol guess my nails gonna be as strong as my biceps after this
Strong nails to match those strong muscles, sounds like a win-win to me!
Absolutely
😂 Haha right
This article presents a good overview of biotin’s benefits. However, I’d be interested in learning about its effectiveness from a scientific standpoint.
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