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However, according to estimates, an intake of 30 micrograms (mcg) may be adequate. This article will discuss the impact that biotin has on hair growth. It will also look at recommended intakes, possible side effects, and the impact of deficiency. Outside of these populations, biotin supplements or biotin-added hair products are unlikely to offer any benefits (12).
What Are Other Ways to Up My Biotin Intake?
However, evidence has not shown that biotin supplements can boost hair growth in those without a deficiency. Outside of these studies, there is no strong evidence to support taking biotin supplements or using biotin-added hair products to promote hair growth (2). Biotin is an unofficial hair growth supplement that people all over the world are testing out. Many ladies within the natural hair community use biotin supplements with the hope of speeding up their hair growth or regrowing their hair after hair loss (or hair thinning). 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.
Improved scalp health
Biotin is an essential component in carbohydrate and lipid metabolism. It is converted to the free active form by the enzyme biotinidase (1). The most important step is to test your serum before using it for the first time. “Apply the serum to a small spot on the scalp for a few days to ensure that there is no irritation before applying it more broadly,” says Dr. Mirmirani.
"An incredible supplement that helps your skin from multiple angles"*
As board-certified dermatologist Joshua Zeichner, MD, explains, biotin is a B complex vitamin that’s thought to be involved in hair and nail growth. You can find biotin in a wide variety of foods—from chicken, eggs, seafood, soy products, and seeds to beans, peas, lentils, and many nuts. According to Mount Sinai dermatology, biotin is needed in order to metabolize carbohydrates, fats, and amino acids, which are the building blocks of protein. It's also difficult to take too much of the nutrient due to its water-soluble nature. (In other words, excess amounts are simply excreted via the urine11.) But as with any supplement, it's important to check with your doctor before taking biotin.
What are the side effects of biotin?
High-dose biotin supplements can also interfere with certain medical test results, so tell your healthcare provider if you’re taking them, advises Barth. However, because the hair growth supplement contained multiple ingredients — including zinc and iron, which are also necessary for hair growth — it’s not possible to attribute the study’s findings to biotin alone. This article explains the link between biotin and hair health and whether the vitamin is effective and safe for hair growth or preventing hair loss. In this article, we’ll take a deep dive into taking biotin supplements.
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In fact, it’s estimated that people living in the United States get about 35–70 mcg per day of biotin (2). The reoccurring theme here is that biotin, whether taken as a supplement or lathered in your hair, supposedly benefits hair growth. How long it takes to feel the effects of biotin can vary depending on your health and diet.
How much biotin does a person with a biotin deficiency need?
If you’re unable to get enough biotin naturally, a supplement may be suggested by your doctor. Remember that supplements aren’t monitored by the FDA for safety, purity, dose, or quality, so research your brands before you buy. The Food and Nutrition Board has not set an RDA (Recommended Dietary Allowance) for biotin. You can typically get this amount of biotin from a healthy and balanced diet. If you want to increase your biotin intake, most supplements contain a much higher level of biotin than 30mcg. As previously mentioned, the evidence thus far indicates that biotin is primarily effective for individuals experiencing poor nail growth, hair thinning, and hair loss.
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The body can absorb 100% of biotin taken by mouth, even at high doses, unless absorption issues are present, like inflammatory bowel disease (IBD). Biotin's greatest claim to fame is its purported ability to strengthen hair and nails. Most support for these claims is anecdotal, but there is some promising scientific evidence, too. "Smoking causes inflammation throughout the body, which makes so many things worse, and hair loss is no exception," says Colaco. "Eating too few calories or not getting enough nutrients like iron or protein every day can cause hair loss as well."
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What are the side effects of taking biotin?
Your healthcare provider can diagnose a biotin deficiency by carefully analyzing your symptoms and lab work. Increasing biotin in your diet or via supplementation can be vital in correcting your deficiency. "You could have hypothyroidism, you could have lupus, you could have iron deficiency, you could have zinc deficiency, you could have vitamin D deficiency," says Samolitis. Bhanusali recommends getting your iron levels checked and taking 5,000 IU (international units) of vitamin D3 per day, as some studies have suggested it can help patients with female pattern hair loss.
Around 1 in 60,000 newborns have profound or partial biotinidase deficiency. In a profound deficiency, there is less than 10% of normal enzyme activity. In a partial deficiency, 10–30% of normal enzyme activity takes place. The Institute of Medicine suggests an AI of 30 mcg per day for adults ages 19 years and over.
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. One potential risk of taking biotin supplements is that it may interfere with getting accurate results from blood tests. Clinical trials have found evidence that biotin supplementation can improve these conditions and your nails' firmness, hardness, and thickness. If you notice symptoms of biotin deficiency, seek help from your healthcare provider.
When biotin levels are insufficient, hair follicles may become weak and result in hair loss. According to experts, the recommended daily intake of biotin is usually between 30 to 100 micrograms (mcg) for adults. Consuming more than the recommended daily amount—just 30mcg for adults—can cause false results in some laboratory tests, including hormone, thyroid, pregnancy, and vitamin D tests.
The information provided on this site is for educational purposes only and is not a substitute for professional medical advice. Always consult a medical professional if you are seeking medical advice, treatments, or diagnoses. The Nutrition Insider is not liable for any harm incurred as a result of acting upon the information provided on this site. If you are eating a balanced diet of fruits and vegetables, varied protein sources, and complex carbohydrates, you likely are getting enough biotin. The AI is an intake level that is assumed to be nutritionally adequate for most people, but the available evidence is insufficient to develop an RDA. This technology is commonly used in tests that measure vitamin D, hormone, and thyroid levels.
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