Everyone seems to know that supplementing with biotin brings more growth to nails and hair. But what you didn’t know is that this supplement has a dreaded side effect for some people:

acne breakouts.

Biotin is also called B-7 or even Vitamin H in some circles. It is important because it creates fatty acids that help keep skin and hair healthy as well as forming a protective barrier and insulate skin. The recommended amount for a healthy adult is 30 mcg (micrograms). It is readily available in foods such as egg yolks, liver, yeast, salmon, avocado, nuts, legumes, cauliflower, and whole grain breads and cereals.

But many of us take a biotin supplement to encourage hair and nail growth, and some of us almost immediately break out into acne. I personally broke out on my chest and back, as well as my face.

Here is the deal: there doesn’t seem to be much science behind the acne/biotin connection, but the theory goes something along these lines: biotin supplements give your body far too much of this vitamin. It only seems to work when you are already working with a deficiency of this vitamin.

Some say the secret to avoiding acne when supplementing with biotin is to drink large amounts of water, since biotin is a water-soluble vitamin. While it sounds like a good idea, there really isn’t any science behind it.

So, if you want to get more biotin, try supplementing with natural foods. Because life is too short to deal with biotin acne and breakouts.

Disclosure of Material Connection: I have not received any compensation for writing this post. I have no material connection to the brands, products, or services that I have mentioned. I am disclosing this in accordance with the Federal Trade Commission's 16 CFR, Part 255: "Guides Concerning the Use of Endorsements and Testimonials in Advertising."