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This mushroom, spinach, and goat cheese fritatta is packed with biotin. Who knew your favorite weekend breakfast was loaded with ingredients to strengthen your hair, skin, and nails. Researchers have also studied how biotin supplements affect blood sugar levels in people with type 2 diabetes.
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Samolitis breaks down one condition, telogen effluvium, which causes you to lose more hair than normal, but typically it remedies itself. You may take a biotin supplement to help with regrowth or length and attribute any growth to the biotin, when it may have nothing to do with the growth. Although there is little evidence of direct health consequences of biotin supplementation, excessive intake may interfere with laboratory test results. Outside of these populations, biotin supplements or biotin-added hair products are unlikely to offer any benefits (12). Those who are pregnant and breastfeeding can also develop low biotin levels despite normal dietary intake of the vitamin. This may be due to increased use of the vitamin, impaired absorption, or both (10).
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And, of the limited studies, most indicate biotin only thickens and lengthens hair if you have a biotin deficiency. 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. 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. 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.
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Here are some of the top biotin-rich foods for strong hair and radiant skin. Here are some of the potential benefits of biotin-rich foods, as explained by dietician Indrani Ghosh. Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions. If your healthcare provider has suggested a biotin supplement, here’s how to make a smart and safe purchase. B vitamins also help reduce inflammation that can result in muscle or joint aches, pains, or trouble moving.
Side effects
If you are on any of these medications, speak with your healthcare provider before taking biotin. By Regina C. Windsor, MPH, RDNRegina Windsor, MPH, RDN, is an editor for Verywell Health. Her expertise includes population health, data analysis and synthesis, nutrition and dietetics, publishing, and education. She is a systems-oriented thinker with a passion for exploration and authentic connection.
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May support nervous system function
As many as 29 percent of the nearly 38,000 adults in one study reported taking biotin from 1999 to 2012. A deficiency in B vitamins can result in thyroid and adrenal complications — and thus create many negative symptoms, such as fatigue, weight gain or loss, trouble sleeping, and more. Biotin benefits the health of the nervous system because of its role in nerve signaling and neurotransmitter activity. B vitamins together influence memory function and defend against age-related cognitive impairment, such as neurodegenerative disorders like Alzheimer’s disease or dementia. Other biotin benefits include helping to protect skin from acne, fungal infections, rashes and severe dryness and cracking.
A study published in the American Journal of Clinical Nutrition attempted to answer the question of whether pregnancy might induce biotin deficiency (5). Milk also contributes to bone and teeth health, and it is a good source of protein, calcium, phosphorous, potassium, and vitamin D. Anything that disrupts your gastrointestinal (GI) tract can also affect hair growth, she adds. If you’re dealing with hair loss, you’re likely wondering not only what you can do about it, but also why it’s happening in the first place.
Antiepileptics are commonly used to treat seizure disorders, nerve pain, and bipolar disorder. Retinoids are a class of compounds derived from vitamin A, commonly used to treat acne, psoriasis, and other dermatological conditions (11). The Food and Drug Administration (FDA) doesn’t require food manufacturers to list biotin on their labels unless they add it to their products. Biotin, a water-soluble B vitamin, is almost always one of them. Don’t take more than the dosage listed on the package and stop taking biotin if you notice side effects.
Biotin for Hair Growth?
Those who received the hair growth supplement reported a visible increase in overall hair volume, scalp coverage, and thickness after the treatment period. Meanwhile, no significant changes were seen in the placebo group. High-dose biotin supplements can also interfere with certain medical test results, so tell your healthcare provider if you’re taking them, advises Barth. We do not try to discourage or scare you but we do want you to be careful in choosing this medical method. Everything has its advantages and disadvantages, which is inevitable. However, before taking a regimen of hair growth supplements, do speak with your medical doctor or professional.
Don't hesitate to contact your healthcare provider if you're concerned about your hair health. Talk with your healthcare provider about stopping it before getting your labs done. Even in cases where a biotin deficiency is present, biotin supplements may not necessarily prevent hair loss. Further, the study was small, and it’s possible that the participants were deficient in one or more nutrients present in the supplement that affect hair health. Any such deficiency could have been corrected through the study period, resulting in hair growth. In an older 2012 study, women with self-perceived thinning hair were randomized to receive either a multi-ingredient hair growth supplement that contained biotin or a placebo for 6 months (4).
When you choose a hair oil infused with the goodness of biotin, a water-soluble vitamin that contributes to the growth of fuller and thicker hair, it can do wonders. Biotin oil for hair delivers targeted benefits to your scalp and hair follicles, promoting hair growth, reducing dryness and strengthening your strands. Here is a list of the best biotin oils for hair growth that you may try. When it comes to nail health, another review, published in the International Journal of Dermatology in August 2022, found that while biotin can treat brittle nails, it’s not effective for nail growth in general.
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Moreover, having biotin-rich foods helps to reduce hair loss and promotes strong hair growth, according to a study published in the Research Gate Journal. Google “biotin supplement,” and you’ll be hit with a host of options, many of which are geared toward improving hair, nail, and skin health. Hair loss, skin rashes, and brittle nails are all signs of biotin deficiency. The assumption is that extra biotin can lead to additional beauty benefits. What’s more, many of the hair and nail supplement products on store shelves include ingredients alongside biotin, such as collagen, zinc, and vitamin D.
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. Studies have suggested that high dose biotin therapy might help improve symptoms in people with multiple sclerosis (MS).
For instance, a quarter-cup of roasted almonds has 1.5 micrograms, but just six walnut halves have 9.5 micrograms. A quarter-cup of roasted sunflower seeds has 2.6 micrograms of biotin, more than the amount present in any other seed. “Occasionally, the mega B-vitamin combination gives some patients minor gastric trouble, but switching them to biotin alone relieves it,” Dr. Bergfeld notes.
It's important to discuss your biotin use with your healthcare provider, especially before getting your labs done. You may need to stop taking it before getting your lab work, as it can interfere with the results. An essential nutrient is one that your body can't produce or can't produce enough of and needs to function correctly.
But, it's important to keep dosage below 5 mg a day, says Elizabeth Damstetter, MD, a dermatologist and assistant professor at Rush Medical Center. That's because biotin absorbed in your bloodstream may interfere with test results for hours or days after the fact, such as thyroid hormone tests or a troponin test, which helps diagnose heart attacks. If you are experiencing hair loss or hair shedding, it may be due to another nutritional issue, like an iron deficiency, or an underlying health condition, such as a thyroid disorder.
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