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The Truth About Biotin For Nails: Does It Work?

by sarah kester - August 19, 2022

Biotin may be part of the vitamin B family, but it gets an A+ for its beauty benefits. This includes supporting skin health, hair growth and nail strength.** Here, we’ll focus on the benefits of biotin for nails.

"Because one sign of biotin deficiency is brittle nails, biotin supplementation is one option you can try to strengthen brittle nails.** However, this comes with varying results," explains Elizabeth Geddes-Bruce, a board-certified dermatologist at Westlake Dermatology. 

does biotin really help nails?

Biotin is made up of protein and amino acids – two things that support keratin production in the body, according to Marcela Correa, Owner of NYC's Medi Pedi NYC and medical pedicurist, "Keratin is a type of protein that forms the cells that make up the tissue in nails," she tells Lively.

Celebrity manicurist, Elle, whose clients include Jennifer Lopez, Blake Lively and Kelly Ripa, adds that this B-complex vitamin helps promote healthy cell growth. “This aids in building strength in our hair, skin and nails.”**

biotin for nails

how long does biotin take to work? 

Since biotin reacts differently for everyone, there is no one-size-fits-all answer for how long biotin takes to work. Brittle nails, any underlying health conditions or biting your nails (a major roadblock if you're trying to grow out long, strong nails), can affect your results, says Dasha Minina, serial entrepreneur and Owner of Maxus Nails and Beauticial List. 

As far as a rough timeline goes, it could take anywhere from 6-12 months for regular biotin supplementation to support nail growth**, says Correa. It’s also important to know that nails naturally regenerate every 4-6 months, says Elle. To see results, you’ll need to take biotin regularly. 

How much biotin should I take for nails?

According to the Mayo Clinic, research has suggested that adding supplements that contain biotin may help strengthen weak or brittle nails.** While it's rare to be deficient in biotin, according to the Mayo Clinic, daily recommended intake for adults is 30 to 100 mcg.

However, the FDA does not have a daily recommended dietary allowance for biotin. And since we can't offer individual medical advice, we recommend discussing your health goals with your licensed healthcare professional before adding any supplements to your diet.

Should you take biotin in the morning or at night?

This depends on your typical routine. You can add a biotin supplement, such as our Vital Proteins® Beauty Gummies, which include vitamin A and biotin and contains a unique blend of beauty-centric nutrients to support healthy, hydrated skin, strong hair and nails, as well as a youthful appearance.**

However, you should check with your doctor before adding any supplements into your daily routine.

what foods have biotin for nails? 

There are several biotin-rich foods – all from vastly different food groups – to keep your nails in tip-top shape. This includes egg yolks, nuts, milk, grains, salmon and cauliflower, says Elle.

Sweet potatoes, seeds, broccoli and mushrooms contain biotin as well, according to Correa and Grant. Don't worry about eating too much of these biotin-rich foods, either. Since biotin is a water-soluble vitamin, your body does its job to naturally filter any excess out, Elle says.

Ready to support healthy nails? Vital Proteins® is your one-stop shop for all your collagen needs. Help support healthy nails**^ with any Vital Proteins® collagen peptides products. Looking for a plant-based option? Reach for Beauty Boost™. Each capsule contains biotin and vitamin C, as well as other essential vitamins for hair, skin and nail health.**

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