Biotin protects against dryness and increases the elasticity of the hair’s cortex. It’s essential for growing new hair and maintains the overall health of hair. For women, the vitamin can be especially effective to maintain and strengthen long hair. Biotin can also help increase nail strength, making them stronger, brighter and longer.
Biotin can be obtained through the diet, but unlike many nutrients, dermatologists say it’s best to take it as a supplement in pill form. Biotin isn’t absorbed well through the skin, so biotin shampoos aren’t as effective. The RDI for biotin is 300 mcg, but you could take 2 to 3 mg daily if you’re using it for hair and nails.