A Guide to Biotin - Benefits and Properties
Vitamins & Minerals

A Guide to Biotin: Benefits and Properties

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When you think about your daily beauty routine, are you thinking about what you eat? Biotin is like nutrition for your hair, skin, and nails. Creams, serums, and masks may come to mind at first when you think about your beauty routine—but making sure you get enough Biotin daily is equallyimportant. Learn more about Biotin and how you can get it in your diet daily.

What is Biotin?

Biotin, commonly called Vitamin B7 or Vitamin H, is a key building block for hair, nails, and skin. It’s a water-soluble vitamin, meaning your body does not store it.¹ Instead, we have to get these vitamins regularly from food and/or dietary supplements. To get enough Biotin in your body daily, you should eat foods that naturally contain it or supplements with Biotin in them, like VÖOST Beauty.   

Your body needs B vitamins like biotin to metabolize carbohydrates, fats, and amino acids, the building blocks of protein.¹ Specifically, biotin plays an important role in keratin production. Keratin is a protein that is important for maintaining healthy hair, nails, and skin.² When you think beauty, think biotin!

Benefits of Biotin

Biotin’s most known benefit is that it supports hair, skin, and nails. Let’s dive deeper into how Biotin provides that benefit. 

Promotes healthy hair, skin, and nails 

Just like your body needs food to run properly, your hair, skin, and nails need Biotin. Biotin is essential to the formation of keratin. Keratin is a fibrous protein that gives hair and nails their hard structure. Keratin also provides structure and protection to the cells on the outermost layer of your skin.²

The final step to create keratin is called intercellular cementing substance formation. Biotin is essential to this process since certain enzymes are dependent on Biotin to process long-chain fatty acids. Without Biotin, our bodies cannot finish creating keratin, which is needed for healthy hair, skin, and nails.³⁻⁵

How much biotin do you need daily?

Because Biotin isn’t made by the body, we need a continuous supply of it, either from food or vitamin supplements, for Biotin to be able to do its work in the body. The recommended daily intake for Biotin is about 30 mcg per day according to the FDA.⁶

VÖOST Biotin Supplements

VÖOST Beauty effervescent vitamin tablets are an effizzing amazing way to give your body Biotin a key building block for healthy Hair, Skin, and Nails* plus, Collagen, and Vitamins C & E. Dropping just one tablet into the water you’re already drinking turns it into a delicious strawberry kiwi flavored pick-me-up that is packed with invigorating nutrients that help you perform at your peak without any extra calories or sugar. 

VÖOST Beauty Blend effervescent vitamin tablets have 60 mcg of Biotin. So treat yourself (and your hair, skin, and nails) to a VÖOST Beauty vitamin boost!

How to Get More Biotin in your Diet

You might be surprised to learn that some of your favorite foods have Biotin in them naturally. Biotin isn’t typically listed on nutrition facts labelling, so if you want to know if your food has Biotin in it, you’ll have to look it up… or you can keep reading this list!

Eggs—especially the yolk.

Breakfast is the most important meal of the day, especially when you add a few eggs to it. A whole cooked egg contains 10 mcg (33% recommended daily value) of Biotin per serving.⁷ If you only eat the cooked egg yolk, you’ll be consuming 4.08 mcg of biotin, while the cooked egg white alone will give you 2.02 mcg of biotin.⁷ So make sure you eat the yolk—it’s nutritious for your hair, skin, and nails, and delicious!


No matter how it’s prepared, salmon can help you get Biotin in your diet. Roast it seasoned with fresh herbs for dinner. Or add it as a protein to your poke bowl. Salmon canned in water provides 3.69 mcg of biotin per serving.⁷ So tuck into some salmon, if you’re looking for more biotin.

Pork chop

We’re seeing a theme here—lots of protein! About 3 ounces of cooked pork chop contains 3.57 mcg of biotin.⁷ Marinade it in your favorite seasonings, then sear it on the stove for a gourmet-style, Biotin-rich meal.

Sweet potatoes

Mashed, roasted, or baked whole, sweet potatoes can make a great side to your favorite pork chop dish. One serving of sweet potatoes contains 1.16 mcg of biotin.⁷ That gives you one more reason to round out your meal with some sweet potatoes!

Beef liver

Start looking up beef liver recipes – a few ounces can get you more than enough of the daily value of Biotin. About 3 ounces of cooked beef liver can give you 30.8 mcg (103% DV) of biotin per serving.⁷ So grab any popular recipe of beef liver and onions and rest assured that it would be nutritious.


Sauteed as a side dish, cooked into your favorite sauce, or lightly seasoned as a snack, mushrooms have so many different uses. And if you used canned mushrooms, you can get quite a bit of Biotin into your diet, too. Canned mushrooms provide 2.59 mg of biotin per serving.⁷

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

  1. Vitamin H (Biotin) Information | Mount Sinai - New York. Mount Sinai Health System. Accessed February 6, 2022. https://www.mountsinai.org/health-library/supplement/vitamin-h-biotin

  2. Keratin. https://www.merriam-webster.com/dictionary/keratin

  3. Institute of Medicine. National Academy of Sciences.Dietary Reference Intakes: The Essential Guide to Nutrient Requirements. Washington, D.C: National Academies Press, 2006. Available at: http://www.nap.edu/catalog/11537.html

  4. Thompson KG, et al. J Am Acad Dermatol 2021;84:1042-1050.

  5. Tomlinson DJ, et al. J Dairy Sci. 2004;87:797–809.

  6. National Institutes of Health Office of Dietary Supplements. Daily Values. Available at: https://ods.od.nih.gov/HealthInformation/dailyvalues.aspx

  7. Staggs CG, et al.. J Food J Food Compost Anal. 2004; 17: 767–776.