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To grow the thickest, healthiest and most luxurious hair possible, many people head straight to the supplement aisle. Choices abound, but two of the most common (and most talked about) are biotin and keratin peptides. Biotin is a B-vitamin taken as a supplement and often promoted for stronger hair and nails. Keratin peptides, on the other hand, are structural proteins that make up the actual building blocks of hair; these can be found in formulations that contain Intermediate Filament Peptides (IFP).
Both are said to improve the look, feel, and growth of hair, but how do you make the best choice for your needs?
That depends. In this article, OMI takes a closer look at the science behind both biotin and keratin peptides, and digs into clinical studies on both to help determine what will work best with your body’s own biology—and get the gorgeous, healthy hair you deserve.
First, What Is Biotin?
The short answer: It’s a B-Vitamin—specifically Vitamin B-7. This water-soluble nutrient plays a crucial role in metabolizing fats, carbohydrates, and proteins. It also supports enzymes called carboxylases, which assist in key metabolic processes, and it contributes to the health of your skin, nerves, and keratin infrastructure.
Because keratin is the protein that makes up your hair, skin, and nails, biotin is often included in beauty supplements. But that doesn’t mean it’s the best choice for everyone.
Can You Get Enough Biotin from Food?
For most people, yes. Biotin is found naturally in a wide variety of foods like egg yolks, fish, meat, seeds, nuts, and vegetables including sweet potatoes, as well as organ meats like liver and kidneys. Because it’s in so many foods, and is recycled frequently by your body, true biotin deficiency is rare in people with a balanced diet.
In fact, your body requires only a small amount of biotin to function optimally. Adults typically need about 30 micrograms a day, which is easily met through a typical Western diet.
That said, people who consume raw egg whites frequently, drink alcohol chronically, or are taking certain anti-seizure medications may be at an increased risk for a deficiency. Symptoms include thinning hair, brittle nails, fatigue, depression, and red rashes around the eyes, nose, and mouth.
What Does the Research on Biotin Say?
Biotin and hair health
One study on children with “uncombable hair syndrome” found improvements with biotin, but the condition is rare and affects a small group. Anecdotal reports exist, but scientific backing is limited.
Biotin and nail strength
Small studies show that some women experienced stronger nails after taking biotin, but the lack of control groups makes it difficult to confirm causation.