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People in the United States generally meet or exceed the daily recommendation for biotin. Animal-based foods like eggs, meat, and fish tend to be the best source, but some seeds, nuts, and vegetables also contain it. Thus, it’s best — both for your safety and nutrition — to avoid raw eggs (2).
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Leafy greens, eggs, and fatty fish are just some foods containing these essential nutrients. Of the many there are available now, Zeichner commonly recommends Rogaine’s 5% Minoxidil Foam, supplements like Nutrafol, red light therapy, platelet-rich plasma, and in some cases, even hair transplants. Some proponents claim that biotin-containing products make your hair stronger and more luscious. However, science only supports biotin for hair growth if a confirmed biotin deficiency has caused your hair loss. There’s no strong evidence to support using biotin for hair growth or to prevent hair loss in people without a deficiency. Also, studies have not given us concrete evidence that biotin results in hair growth, so there’s no reason to take the vitamin in very high doses.
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It is an essential B vitamin found in many common foods, such as eggs and nuts and can be taken in supplement form, giving it the reputation of a cheap and accessible solution to hair growth. Custom blended topical treatments that include poly-peptides and prescription-based hair growth medications based on their specific hair loss pattern are another viable option. It’s an easy solution, and a cheap one, but more experts are now admitting that the biotin connection to hair loss is plain prehistoric. If we’re serious about helping women effectively tackle hair shedding, a more honest and comprehensive approach is vital. Eggs contain several nutrients that can contribute to healthy hair.
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Based on available data, too much biotin should not cause hair loss. In fact, biotin is considered a non-toxic substance and biotin overdose is uncommon. This is because the vitamin’s water-solubility allows for excess amounts in the body to be removed in urine. But what is it about this vitamin that supposedly helps hair grow?
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A review also cited insufficient evidence to support this use (30). “Adaptogens help the body normalize physiologic responses to stress, such as cortisol release, and in this way can be helpful in managing hair loss,” Goyal says. Hair loss and balding isn’t just a male problem, but that doesn’t make the reality of it any less stressful for women. And the more you stress about hair loss, the more likely it is that the increase in cortisol will cause even more hair shedding. A diet that is deficient in specific nutrients can lead to hair loss.
In some participants, a high dose taken three times daily reduced symptoms after 9 months of use. Medical professionals need more studies before they can confirm biotin’s effects on blood sugar. About half of pregnant women in the United States have a mild biotin deficiency.
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There is no evidence that most people need to take biotin supplements, and there have been no reports of a severe biotin deficiency in any healthy person consuming a balanced diet. Biotin supplements are effective for hair loss and skin issues caused by a biotin deficiency. Don't hesitate to contact your healthcare provider if you're concerned about your hair health.
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The experts interviewed for this story say there haven't been clinical studies to prove whether or not taking biotin can result in acne or breakouts. However, if you feel you're having a skin reaction that may be a result of your daily biotin supplement, you could be onto something. Hair supplements promising "longer, stronger" hair often contain more than the typical RDA of biotin. But having an excess of biotin doesn't necessarily provide hair with the benefits you may be seeking.
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So, make sure to let your doctor know if you’re taking a biotin supplement to support hair and nail growth or address suspected nutritional deficiencies. Biotin is an essential vitamin that helps with the production of keratin (a protein that’s in charge of forming nails, skin and hair). Some research, including a 2016 study, has shown that a lack of biotin in your system can lead to hair loss. You can also find hair growth serums that contain active ingredients that have been FDA-approved to promote hair growth, like minoxidil. If you’ve ever found yourself searching for natural hair growth remedies, biotin is likely to have popped up early during your search. With recent growing popularity in the cosmetic industry, biotin is long thought to have a role in the health and growth of our hair.
Bhanusali, Samolitis, and board-certified dermatologist Shanthi Colaco all say that biotin is water-soluble, meaning what your body doesn't use, you urinate out. Although high doses are unnecessary, it's considered harmless if you take more than the RDA. "In different countries, there are different diets. There are a lot of things that people definitely have more nutritional deficiencies in," says Nancy Samolitis, a board-certified dermatologist in Los Angeles. "With our diet here, even if you're a vegan, there are options. There are a lot of vitamins that people are truly deficient in and biotin is usually not one of them." Healthcare professionals may prescribe a dosage of as little as 5 milligrams per day for a person with a biotin deficiency. However, the range of required supplementation may differ depending on individual circumstances.
The average adult head has about 100,000 to 150,000 hairs and loses up to 100 of them a day; finding a few stray hairs on your hairbrush is not necessarily cause for alarm. Biotin plays a vital role in strengthening hair follicles, increasing hair thickness, and enhancing overall hair health. Consuming an adequate amount of biotin can have a positive impact on hair growth. The recommended daily intake of biotin varies depending on age, gender, and specific health conditions. The appropriate amount of biotin needed for hair growth varies from person to person.
The addition of biotin in hair conditioner promotes an increase in keratin, helping to strengthen and maintain healthy and nourished hair. This is great news, but as with many vitamins, you can take too much of a good thing. “It is very important to note that if you are taking any biotin supplements, you must let your healthcare professionals know,” says Dr. Chiu.
Keratin also protects the hair from damage caused by external factors such as UV rays from the sun. It plays a vital role in retaining moisture in the hair shaft, keeping our hair hydrated which contributes to an overall shiny and smooth appearance. Biotin supplements are not the hair loss cure-all they were once thought to be.
Biotin has been promised to help with hair loss, thinning hair, and all around hair health. Let us help you separate fact from fiction so you achieve healthier hair right at home. Several creams, supplements, and other remedies are sold online and in stores to help promote hair growth. However, many of these products lack scientific evidence, and more research is needed.
Eggs are a good source of biotin, but avoid consuming them raw to get the most of the vitamin. Raw egg whites contain avidin, a type of sugar protein, which tightly binds biotin, preventing your body from absorbing it. Normally, the Food and Nutrition Board at the National Academies of the Sciences, Engineering, and Medicine sets a recommended dietary allowance (RDA) for each nutrient.
If you’re worried that you might be deficient, bring it up with your primary care doctor. They’ll ask about your symptoms and might order a simple blood test to find out for sure, she adds. It can do this via its role in keratin production, which enhances the elasticity and mechanical strength of hair strands, preventing them from becoming thin and brittle (Basit et al., 2018). For those who use lots of heat and products for styling their hair, as well as bleaching and dying it, biotin is particularly important because it provides protection from these potentially damaging processes. In other words, all natural hair-loss supplements are not created equal, no matter what buzz you hear about a star ingredient.
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