There are a lot of products available to help improve your hair—from shampoos to styling creams to serums. Choosing which ones are right for your hair can be difficult. With so many to pick from, how can you be sure the ones you select will really work?

In reality, taking care of your hair doesn’t have to be as hard as you might think. A major part of maintaining healthy hair is actually about nourishing your body with the right combination of vitamins and nutrients. When you do this, not only will your hair look and feel great, but your body and mind will, too! Nourishing hair naturally from within paves the way for a healthy lifestyle overall.

One of the most important nutrients for your hair is biotin. This B vitamin serves important functions throughout the body and has lasting benefits for beauty. Here’s what you should know about this powerhouse nutrient.

What is biotin?

Biotin, also known as vitamin B7 or “vitamin H,” is an essential vitamin for our bodily systems. One of its most important roles in the body is assisting in the metabolization of carbohydrates and amino acids, helping to create energy. Your liver, nervous system, eyes and many other body parts need enough daily biotin to maintain proper function.

Getting biotin through your daily diet isn’t difficult. It can be found in a wide range of foods and drinks, including milk, bananas, eggs, nuts, seeds and fish. Therefore, people following all kinds of diets should be able to get their daily dose of biotin. However, some people may benefit from taking a biotin supplement if their diet is restricted or they have a deficiency.

Biotin deficiency can result in dry eyes, dry or cracked lips and skin, hair loss and mood disorders like depression.

You need to get a certain amount of biotin every day because the body does not store it for long periods of time. Excess biotin will be flushed out of your system through urine, since it is water soluble.

Biotin for hair

Some of the most talked-about benefits of biotin are related to beauty. The hair, skin and nails can all benefit from your regular intake of the vitamin.

First and foremost, biotin deficiencies can lead to hair loss. If you’re not getting enough biotin in your daily diet, you may begin to experience rapid hair fall and thinning. Ensuring that you get enough biotin every day—along with all the other necessary vitamins and minerals—will prevent deficiency-related hair loss.

Beyond that, though, biotin may also have the ability to improve the appearance and texture of your hair. Biotin is believed to strengthen the hair, reducing the potential for breakage, dryness and damage.

Aside from your hair, biotin may also improve the hardness of your nails, reducing flaking, and improve skin texture. Biotin deficiencies can cause skin rashes and dermatitis, so getting enough biotin is essential for healthy skin.

Biotin for the body

Biotin’s benefits extend far beyond the hair, skin and nails, however. It is also essential for the body’s proper daily function.

Metabolic function is one of the most important bodily benefits of biotin. The vitamin assists in the breakdown of carbohydrates, proteins and fats for energy conversion, helping your body maintain adequate energy levels.

Biotin has also been found to assist in the regulation of blood glucose levels when paired with chromium picolinate. This is particularly beneficial for people with type 2 diabetes in maintaining glycemic control.

In pregnant women, biotin is also essential for proper fetal development. Some women experience a deficiency in biotin during pregnancy, so speaking with your doctor is very important to ensure you’re getting adequate amounts each day.

Nourish your hair, your body and your life

Nourishing your body with the right amounts of every vitamin and nutrient—including biotin—is an essential component of maintaining great hair. Without a balanced diet, your body and your beauty can suffer!

In fact, the quality of your hair and skin can be a good indicator of how healthy your body is as a whole. Without an adequate dose of nutrients each day, your body will begin to use nutrients for the most important functions instead of maintaining healthy hair and skin. So, if your hair is looking dry or damaged, it can be a reminder that you need to improve your nutrient intake.

Pay close attention to what you’re nourishing your body with each day. And, if you discover your hair isn’t what it used to be, turn to your plate before turning to other types of hair products—the problem might be solved much easier than you think.