Everything You Need to Know About Biotin for Skin, According to Dermatologists

Biotin (aka vitamin B7) has long been touted as the secret to clear complexion, strong nails, and longer, healthier hair. But just because its results show up nicely in the mirror, should you be ingesting it as a daily supplement?

A deficiency in biotin can have visible effects, such as thinning hair or brittle nails, and some studies have even shown it to cause skin rashes. The thought is that by supplementing the biotin, you can improve these things. We reached out to two dermatologists to discuss the benefits of biotin for the skin and if one little capsule is all you need to achieve it.

What Is Biotin?

According to Garshick, biotin, also known as vitamin B7 or vitamin H (fun fact: the "H" stands for Haar and Haut, the German words for hair and skin), is a water-soluble B vitamin, which means the body does not store it. Because it can be found in various foods such as fish, eggs, meat, dairy products, nuts, and seeds, and it is also produced in our bodies from intestinal bacteria, Garshick says a true deficiency in biotin is rare, although some people (particularly those who are pregnant) might be deficient. 

So what role does biotin play in the body, and why is it so important? According to Garshick, biotin helps to process glucose (sugars), fats, and proteins and convert them into energy for the body, which is important for many different functions. "The caveat is that most people are not truly deficient in biotin, but anecdotally, people have found it to be helpful even without being truly deficient," she says.

Benefits of Biotin for Skin

Biotin does actually have a role in healthy skin. As Jaliman explains it, because enzymes rely on biotin to function, the vitamin is important for energy production and helps the formation of fatty acids that nourish the skin. But if you are not deficient in the vitamin, would taking a biotin supplement have positive effects on your hair, nails, and—most importantly, for the focus of this article—your complexion? Despite all the convincing testimonials, it may be too soon to say. Although there is some evidence to support biotin supplementation for skin health (albeit, a small amount of case reports in infants, according to the National Institutes of Health), more research is needed to support these claims in healthy individuals.

Side Effects of Biotin

Not only is more research needed to support the benefits of biotin, but also to support the idea that an excess of biotin could cause issues in someone who is acne-prone. Jaliman says a spike in breakouts as a result of taking biotin could be related to an imbalance of vitamins. Garshick further breaks it down: When you take a biotin supplement, the amount of biotin in the gut exceeds the amount of other B vitamins, specifically vitamin B5. This leads to a relative decrease in vitamin B5, which may normally help to prevent breakouts. "Although this doesn't happen to everyone, if you notice an increase in breakouts after starting biotin, it is worth considering this as a trigger," Garshick says.

If you're getting lab work done, Garshick also suggests stopping the supplements beforehand. A statement the FDA released in 2017 warns that biotin may interfere with certain laboratory tests, including thyroid and troponin levels (a marker used to detect heart attacks). "Always remember to indicate all medications, including supplements, when visiting your doctor," Garshick says.

Other potential side effects include lowering blood sugar, which can be important for those with diabetes, or upset stomach, Garshick adds.

How to Use It

Jaliman says the majority of people get enough biotin through the foods they eat. Generally speaking, the only people who should absolutely be taking biotin supplements are those who are deficient, which is rare. However, Garshick says if people are looking to try something, they can consider it, even though there is a lack of clinical evidence, and if they are noticing an improvement, it is fine to continue with it.

Before beginning a supplement, it's best to check with a board-certified dermatologist to determine the treatment plan to achieve the best results. "You should always check with your physician and discuss any supplements or vitamins you are adding to your regimen," Jaliman says.

Do Biotin Supplements Actually Work?

According to dermatologist Dr. Rachel Nazarian, the use of biotin for skin, hair, and nail growth is unsupported in medical literature, however, there is an exception for those who are biotin deficient.

"[A biotin deficiency] can lead to brittle hair and skin rashes, and for those rare individuals, biotin supplementation would improve their conditions," she says. "There is certainly minimal evidence that would suggest biotin would be useful in treating acne, and given the plethora of science-backed evidence-based options, I would never suggest biotin as a first line treatment for anyone's acne."

However, that's not to say biotin supplementation is not safe. It's actually generally very safe, but can occasionally cause an upset stomach. Nazarian notes that "cases of overdose are exceedingly infrequent and rare because it's a water-soluble vitamin, so the body excretes it in urine when levels are high."

The correlation between biotin and acne is dependent upon each individual's skin type. While some people have reported that it decreases comedonal acne, others have said that their acne was more prevalent, as the supplement can reduce the body's intake of other nutrients. As Jaliman notes, biotin is found naturally in fatty foods, which can help boost the skin's appearance. Opting for a supplement solely over such foods that also offer other benefits, is also not recommended by experts.

A supplement you won't forget to take, Mary Ruth's biotin gummies are as effective as they are delicious. They incorporate the highest quality, vegan ingredients for straightforward results.

Get your dose of biotin with the benefits of all of your essential vitamins with Ritual's daily supplement for women. Perhaps one of the best parts of taking this multivitamin: it has a fresh, mint aftertaste. Ritual is also known for its prenatal products.

Other Forms of Biotin

Biotin is available in the form of a supplement but is often added to the formulations of shampoos, conditioners, and creams for its potential moisturizing and smoothing properties. Jaliman explains that there are shampoos with biotin that "penetrate the scalp and help with the health of your hair." If you're looking for the appearance of stronger, thicker hair, Garshick says many find topical biotin to be helpful.

According to Jaliman, biotin is considered safe for both oral and topical use; however, when it is taken orally, it will have more of an effect on the skin. "Something taken internally will be absorbed by the bloodstream and will produce better results," Jaliman explains.