Also known as vitamin B7, biotin plays an important role in helping the body metabolize the proteins needed to produce healthy skin, hair, and nail cells. Severely deficient people often end up with hair loss, eczema and brittle nails, and supplementation can help correct these problems, says Melanie Palm, MD, a clinical professor of dermatology at the University. from California to San Diego and founder of The Art of Skin.
But if you already get the recommended 30 mcg of biotin a day, the extra loading will not give you a boost of beauty, according to a recent study of 18 studies. And as long as you eat a balanced diet, you almost certainly get your fill. The nutrient is found in eggs, salmon, pork chops, hamburgers, sunflower seeds, sweet potatoes, almonds, broccoli and spinach.
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