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There is little evidence suggesting that people with limited or no health issues benefit from consuming more biotin (1). Studies show that biotin supplements may help manage symptoms of diabetes. It might help reduce blood sugar levels, total cholesterol, and blood fats in some people with diabetes. The word “biotin” comes from the ancient Greek word “biotos,” which means “life” or “sustenance.” B vitamins, and specifically biotin, help keep your skin, hair, eyes, liver, and nervous system healthy. Biotin is also a crucial nutrient during pregnancy, as it’s important for embryonic growth.
Berries for antioxidants and collagen production
Some of the best foods for hair growth are foods with high nutritional value, like eggs, leafy greens, and fatty fish. Whether you’re taking biotin or not, there are a number of things you can do at home to help give you healthy hair. Perhaps the best place to start is with changes to your diet or lifestyle. Eating foods like salmon, tuna, and walnuts rich in omega-3 fatty acids can improve hair health. Avoiding cigarettes can eliminate the damage that smoking does to your hair. And if you blow dry your hair or use hot styling tools, you should know that heat is a common cause of dry, brittle hair.
How much biotin is in food?
11 Best Foods for Hair Growth, According to Dietitians - Prevention Magazine
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More research is needed, but there is also some evidence that biotin may improve symptoms of peripheral neuropathy and help people with diabetes gain control of their blood sugar. While the use of biotin is generally safe, the vitamin may interfere with some lab tests and medications, so you should tell your healthcare provider if you plan to use it. If you find yourself browsing the hair care aisle or searching the internet for hair treatments, one thing that might pop up is biotin. This B vitamin has a reputation for helping your locks stay healthy, and it’s frequently recommended by dermatologists to help with hair loss. In addition, the supplement contained other nutrients known for promoting hair growth like amino acids, zinc, and vitamin C, so it’s unclear if biotin affected the results (13).
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It’s also a powerful antioxidant, which may protect hair strands against oxidative stress. Flaxseeds provide a type of omega-3 fatty acid that is not used by the body as efficiently as the omega-3s found in fatty fish. You should be able to get all the vitamin A you need by eating foods rich in this important nutrient. Milk also contributes to bone and teeth health, and it is a good source of protein, calcium, phosphorous, potassium, and vitamin D. Biotin is thought to help nerves recover from damage, especially in people with progressive diseases, such as multiple sclerosis.
Promotes hair growth
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). Biotin levels that are too low can lead to poor hair growth and hair loss. However, considering that most people have adequate levels, adding more to your diet through supplements likely won’t help (7). You probably didn’t even know the word biotin before you started researching hair loss treatments, but now we’re going to guess you’ve become quite familiar. It feels like every other product these days has biotin in it, every other influencer or forum swearing it’s the miracle cure. This vitamin has been touted as a natural way to improve everything from strength to thickness, and has become very popular in hair-related products and treatments.
Nuts for vitamin E, vitamin B, zinc, and healthy fats
Bacteria in your gut can create biotin, though researchers aren't sure what role this plays in your overall biotin levels. 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. Biotin supplements are not the hair loss cure-all they were once thought to be.
Other options for hair loss
On top of all these benefits, beans are highly versatile and inexpensive, which makes them an easy addition to the diet. Avocados are delicious, nutritious, and a great source of healthy fats. A 100-gram serving of portabella mushrooms (a little more than 1 cup) contains 11.1 micrograms. Just 3 ounces of cooked liver has 30.8 micrograms, which is 100% of your daily value. By Julie MarksMarks is a Florida-based freelance health writer with a bachelor's degree in broadcast journalism and creative writing.
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Does Biotin Make Your Hair Grow Longer? Dermatologists Weigh In - Allure
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Food is one of several factors that can contribute to hair loss and regrowth. Research shows that eating a nutrient-rich diet can promote active hair growth. The nutrients support hair follicles' high metabolic rate and cell division. However, according to an analysis of available studies, there have not been any clinical trials to support the use of biotin supplementation to improve hair health, except in people born with deficiencies. A biotin deficiency may lead to hair loss, and supplements may aid hair growth. However, evidence has not shown that biotin supplements can boost hair growth in those without a deficiency.
Biotin For Hair Growth: Does It Work? What The Research Says & Usage Tips*
But having an excess of biotin doesn't necessarily provide hair with the benefits you may be seeking. 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.
Some medications have been shown to contribute to hair loss, including blood pressure and cholesterol medicines, certain antidepressants, and hormone-related medicines like birth control and testosterone. While researchers say nutrients may directly restore hair growth, the exact doses aren't known. More research is needed to determine the role of diet in hair loss management.
Though there aren’t many known drug interactions with these supplements, it’s best to disclose any supplements you’re taking with your healthcare provider. Though there are no known side effects of excess biotin, there are other significant concerns with biotin supplements. According to the National Institutes of Health, a healthy adult should take 30 microgram of biotin per day to meet their daily requirements. You can even read the manufacturer’s instruction manual or take advice from your healthcare provider to make the effective use of these powders. Other studies suggest spermidine may promote human hair growth (33).
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. Correcting a deficiency in any of these nutrients may help treat hair loss and promote the rate of hair growth.
A 2021 study showed biotin may be able to help with neuropathic pain. For this reason, biotin may be able to help reduce nerve damage in people who have diabetes or who are undergoing dialysis for kidney disease. In a 2013 animal study, researchers found that biotin may stimulate the secretion of insulin from the pancreas and subsequently lower blood glucose. This biotin and collagen shampoo by OGX is a solid drugstore pick. At an accessible price point, it delivers results after just one wash. This may be the case for tests looking at troponin levels and thyroid function.
Biotin use has caused the misdiagnosis of hyperthyroidism and Graves' disease, a serious autoimmune thyroid disease. We may earn commission from links on this page, but we only recommend products we love. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Antiepileptics are commonly used to treat seizure disorders, nerve pain, and bipolar disorder.
While this study didn’t assess the effects of biotin supplements or biotin-added hair products on preventing hair loss, it demonstrates the link between hair loss and inadequate biotin levels. Beyond this, there’s no evidence to support that biotin supplements promote hair growth. Eating a balanced diet rich in these vitamins and minerals may help promote hair growth, especially if your hair loss is due to poor nutrition. 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.
Newborn babies need just 5 micrograms (mcg) daily, while adults should be getting at least 30 mcg, and breastfeeding women should shoot for 35 mcg or more. Since biotin is found in many foods, “it would be unusual for anyone to be low in biotin,” Dr. Johnson says. A 2019 article from the Cleveland Clinic claimed that dermatologists have quietly prescribed biotin as a hair loss treatment for many years, even though the research hasn’t proved the health benefits of biotin. While it’s helpful to incorporate beneficial foods, try not to focus solely on a limited number of foods.
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