By Molly Apel
Reviewed by Emily Gonzalez, ND for Scientific Accuracy

Article at a Glance:

  • Biotin, or vitamin B7, supports healthy nail growth and strong, thick nails.
  • We get trace amounts of biotin in the food we eat, but supplementing with biotin will give your body the building blocks it needs to support healthy nail growth.
  • One delicious way to get more biotin in your diet: Bulletproof Collagen Protein Beauty Boost in perfectly sweet Berry Lemonade flavor.

You’ve seen the beauty products promoting something called biotin for thick, healthy nails. But what is biotin, and how does it work? Turns out, if you’re tired of dealing with brittle nails that break easily, biotin might be your new best friend. Read on to learn how it works and how to get more of it.


Biotin, or vitamin B7, is part of the B vitamin family. In Germany, they call it vitamin H for its connection with “haut and haar” (this is German for “skin and hair”).

Of all the B vitamins, biotin is especially important for building thicker nails. Do your nails chip, tear, split or otherwise break before they reach any length? You might benefit from a biotin supplement.


Biotin is a key player in fingernail development, and studies have shown that biotin supplements can help support healthy nail growth.

In one study, 32 women with varying nail strength took a biotin supplement for up to 15 months. Results found that the nail thickness of participants with brittle nails increased 25%.

In another study, 45 participants with brittle nails were given a biotin supplement for 5.5 months and 91% of them experienced firmer, harder nails. In a third study, 63% of participants who took a biotin supplement for up to 15 months experienced stronger, less brittle nails.

This evidence suggests that biotin might be the solution for nails that look naturally healthy and feel strong—no manicure required.


While biotin is absorbed from the food we eat, there aren’t any particular foods we can eat for a big biotin boost. Biotin is found in trace amounts in many foods, including:

  • Beef liver
  • Eggs (cooked)
  • Salmon
  • Avocados
  • Mushrooms
  • Pork
  • Sweet potato
  • Nuts and seeds
  • Cauliflower

Here’s a crazy fact: Our own bodies generate biotin. Bacteria in our intestines are continually producing a trace supply of biotin to bolster our daily needs.


Most people get enough biotin in the food they eat. The recommended adequate intake for adults is 30mcg. If you feel like you might be biotin deficient, check with your doctor.

When you supplement with extra biotin, you help ensure you’re giving your body enough nutrients to support healthy nails—especially if you already struggle with brittle nail growth.

Here’s an easy way to get a daily dose of biotin, plus ingredients for glowing skin and thicker hair: Collagen Protein Beauty Boost. This targeted supplement is a tasty and convenient way to supplement your body’s biotin needs, while also getting a dose of collagen peptides, keratin and hyaluronic acid.

Just add a scoop of Beauty Boost to water for hydration that’s boosted with the ingredients your body needs for radiant skin. It’s like stirring up a beauty potion—one that tastes like Berry Lemonade.