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High doses have produced either falsely elevated or decreased blood levels, depending on the test. This has affected lab results of certain hormones, such as thyroid-stimulating hormone and vitamin D, as well as a biomarker for heart attacks called troponin. [7] Case reports of this occurrence showed people taking biotin amounts much higher than the AI level (30 micrograms daily or 0.03 mg) but in doses commonly found in supplements ( mg). Biotin is often added to multivitamins and hair/nail/skin supplements.
What are biotin supplements good for?
Anyone who is considering taking biotin supplements should first check with a doctor. Most people get enough biotin from their diets, and they do not need supplements. For this reason, there is no recommended daily allowance for biotin. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist. Additionally, the risk of biotin deficiency is higher in people who have been on parenteral nutrition (nutrition given intravenously) that lacks biotin. It is important for individuals experiencing unexpected or unusual hair loss to speak with a doctor.
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Biotin taken as a dietary supplement is relatively safe and unlikely to have toxic effects since it’s water-soluble (1). The Food and Drug Administration (FDA) doesn’t require food manufacturers to list biotin on their labels unless they add it to their products. Whenever I shop at a big box retailer, I like to browse their dietary supplement offerings to stay aware of any new products. If you have certain dietary restrictions or need an extra biotin boost, certain supplements may be used as alternatives.
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While there’s still a lot of research needed on the effects of biotin on hair growth, as well as preventing hair loss, it has been shown to work for some. But it’s best to first make sure you’re eating a well-balanced diet of biotin-rich foods before considering too many supplements. Humans mostly get their fill of biotin from common foods like nuts, egg yolks, meat, fish, and sweet potatoes, which is why a deficiency is rare, according to Dr. Taylor.
All products featured on Glamour are independently selected by our editors. However, when you buy something through our retail links, we may earn an affiliate commission. Chronic exposure to alcohol inhibits the absorption of biotin [21]. Plasma biotin concentrations are low in 15% of people with chronic alcoholism [12]. However, overconsumption of red meat, especially processed red meat, has been linked with an increased risk of cardiovascular disease, colorectal cancer, and type 2 diabetes (35). On top of all these benefits, beans are highly versatile and inexpensive, which makes them an easy addition to the diet.
What to look for in a hair growth serum
But there are a few potential side effects of taking biotin that you should know about first. Topically, Gross suggests using the ingredient minoxidil, widely known by the brand name Rogaine. "It is particularly helpful in stopping the progression of hair loss, which, in my opinion, is the most common benefit," he says.
Biotinidase deficiency
However, if your health care professional has recommended that you take biotin, try to remember to take it as directed every day. Though sales are skyrocketing, only limited research supports taking biotin supplements for hair growth — especially in men. Besides this review, there appear to be no clinical studies on biotin supplements and male hair thinning, though there are some studies in women (12). In a 2017 review, biotin supplements were found to increase hair growth in those with an underlying deficiency of the nutrient. However, due to the rarity of this deficiency, the authors concluded that these supplements aren’t effective for the general population (9).
Hair, nail, and skin health
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OLLY Ultra Hair is formulated to promote strong hair, prevent breakage, preserve pigment, and encourage hair growth. A 3-ounce serving of cooked salmon has 5 micrograms of biotin, about 17% of your daily value. Bananas also have vitamin B6, vitamin C, and the minerals manganese, potassium, and magnesium.
Consider Hair Supplements
A 3.5-ounce (100-gram) serving of black beans provides up to 14% of a female’s daily zinc needs and 10% for males (30). They are excellent sources of omega-3 fatty acids, which may support hair growth. But, supplementing with too much vitamin A can lead to hair loss (1). Berries are loaded with beneficial compounds and vitamins that may support hair growth.
However, keep in mind that it’s another very high dose biotin supplement. Klaire Labs is another trusted supplement brand among healthcare professionals. The brand specializes in high quality, hypoallergenic supplements manufactured in CGMP certified facilities. When taken at high doses, excess B vitamins are typically flushed out via your urine.
Foods such as eggs, fatty fish, dark, leafy greens, meat, bell peppers, and more contain the nutrients to help keep hair healthy. Ahram notes that "a healthy balanced diet with fats and proteins helps promote hair growth." She says the most essential nutrients for hair growth and strength are vitamin B, Vitamin D, zinc, biotin, and iron. Biotin is essential for the production of a hair protein called keratin, which is why biotin supplements are often marketed for hair growth. Biotin can help improve hair growth in people with a biotin deficiency (3). Biotin, a B-complex vitamin found in foods like meats, eggs, fish, nuts, and some vegetables or in supplement form, helps to convert food into energy.
Therefore, biotin supplements are often promoted for hair, skin, and nail health [16,23,24]. However, these claims are supported, at best, by only a few case reports and small studies. Despite the inconclusive evidence, biotin supplements remain popular. Between 1999 and 2016, the proportion of supplement users increased by nearly thirtyfold. Food and Drug Administration (FDA) issued a warning based on reports of biotin supplements interfering with laboratory blood tests, causing incorrect results.
Meanwhile, if you simply want better, faster hair growth, then she recommends looking for products with ingredients that have been clinically proven to do just that—and have scientific data that support their use. Correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth. That’s why getting zinc from foods like oysters may be better than supplements since foods provide zinc in small but healthy doses (29).
Eating enough protein supports hair growth because hair follicles are mostly made of protein. Most people don’t need to take biotin supplements, but there are a variety of options for those who do, including softgels, gummies, and liquids. Remember, however, that biotin may interfere with lab testing results. Biotin supplements may also interfere with anticonvulsant medications, so make sure to speak with a healthcare professional before taking biotin if you’re on an anticonvulsant (1). Be sure to let a healthcare professional know if you’re taking a biotin supplement prior to having lab work done. Welcome to Ask a Derm, a series from SELF in which board-certified dermatologists answer your pressing questions about skin, hair, and nail health.
Some research has shown that a zinc deficiency can lead to hair loss. Eating just two medium oysters can provide enough zinc to meet your daily needs. Sweet potatoes contain beta-carotene, which your body converts to vitamin A. Research suggests that vitamin A can affect sebum production, an oily substance that keeps hair healthy.
Therefore, in the absence of additional studies, we have found no evidence to suggest benefit from biotin supplementation outside of known deficiencies secondary to congenital or acquired causes. A biotin supplement can help correct a biotin deficiency and restore hair health and growth. No strong evidence supports using biotin supplements or biotin-added hair products to promote hair growth in non-deficient people. A nutritious diet with the recommended essential nutrients, including protein, antioxidants, iron, and fatty acids, can help support healthy hair growth.
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