Healthy hair begins with a healthy scalp and, like the rest of the body, it is dependent upon a healthy diet and lifestyle. Biotin is actually the key nutrient for preventing hair loss and, according to scientists; it promotes growth of strong nails and hair. A deficiency in biotin will lead to a dry scalp with the associated problems of dandruff, a flaky scalp and dull, brittle hair. Although biotin can be taken as a supplement, it is much better for your overall health if you eat biotin-rich foods as part of a healthy diet. Healthy hair only looks good if it is complemented by a healthy body and glowing skin. Biotin is an important B vitamin which is water-soluble. It works in the metabolic process to break down protein, fats and carbohydrates. It is also essential for developing strong nails and healthy hair. Biotin can be found in most foods that are high in protein, such as meat, dairy products and vegetables. The recommended daily intake of biotin for adults is 300-5000mcg per day. Those looking to promote the growth of healthy hair and nails should take around 1000 mcg per day which will be sufficient to promote increased growth. However, to avoid taking an overdose, check how much biotin you are already taking in other supplements, such as daily multivitamins and B-complex supplements.