Table Of Content
- What research says about biotin and hair growth
- Best Vitamins And Supplements For Hair Growth: An Expert Guide
- Best hair serums for women: 6 picks to make your hair lustrous
- Best value: Nature’s Bounty Extra Strength Hair, Skin & Nails Softgels
- How much biotin does a person with a biotin deficiency need?
Another consensus among the experts interviewed for this story is that there is not enough research to prove that biotin actually aids hair growth. Biotin helps in the production of keratin, a protein that makes up your hair, skin, and nails. Because of this, many companies tout biotin for its ability to help with hair growth, but there is very little research on the relationship between the two.
What research says about biotin and hair growth
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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. Given its prevalence in food, most people get the recommended daily amount from diet alone. A biotin deficiency, or when someone doesn’t have enough biotin, is typically identified by its symptoms of thinning hair, brittle nails and a red, scaly rash on the face. Life Extension’s simple biotin product offers a moderate dose that allows people to ease into supplementation.
Best Vitamins And Supplements For Hair Growth: An Expert Guide
Dietary supplements are not regulated by the Food and Drug Administration (FDA). In addition to the 2,500 micrograms option, Nature Made specially formulates its Extra Strength Biotin consisting of 5,000 micrograms for adults deficient in biotin. “Country Life’s manufacturing facility was one of the first NSF-GMP (Good Manufacturing Practice) certified facilities,” says Gans. “It has been a reputable brand since 1971.” In addition to its NSF certification, Country Life is a Certified B-Corp. Gans also likes that many of Country Life’s products are made in the U.S. However, there is minimal research showing that biotin can cause atypical hormone test results in people with chronic kidney disease.
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Maintaining healthy hair also requires managing expectations and taking into account other lifestyle factors, such as stress management and proper hair care. The effect of biotin on hair health varies by individual, and results may be less significant in those with normal biotin levels. It is important to note that, while biotin is important for hair and nail health, its role in promoting hair growth in people who do not have a deficiency has yet to be proven scientifically.
Increasingly, I’ve noticed more products that offer targeted health solutions, especially around hair growth and thickness. This technology is commonly used in tests that measure vitamin D, hormone, and thyroid levels. In fact, biotin has been found to interfere with the diagnosis of Graves’ disease and hypothyroidism (14, 15, 16). Though promising, it’s unknown if the participants had an existing biotin deficiency and if the same results would be found in men (13).
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Though exact figures aren't available, the National Institutes of Health reports that biotin deficiency is rare in healthy adults who are eating a balanced diet. Taking too much biotin from supplements may cause falsely high or low thyroid hormone or vitamin D levels. For this reason, it’s important to notify your healthcare professional prior to having bloodwork done if you’re taking biotin or a hair, skin, and nails supplement (1, 13).
A comparison of the best biotin supplements
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Animal-based foods like eggs, meat, and fish tend to be the best source, but some seeds, nuts, and vegetables also contain it. The Food and Drug Administration (FDA) doesn’t require food manufacturers to list biotin on their labels unless they add it to their products. Eggs are a good source of biotin, but avoid consuming them raw to get the most of the vitamin.
How much biotin does a person with a biotin deficiency need?
If you’re experiencing alopecia, your doctor may recommend certain biotin supplements or a higher biotin-rich diet as a way to combat hair loss. They may recommend upping your dosage to 3 milligrams (or 3,000 mcg) a day. In which case, you may be wondering if increasing your intake of biotin will lead to better hair growth. And any googling you may have done on the topic has likely brought up such claims.
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Biotin may also lower troponin (a protein found in heart muscles) levels. Troponin found in the blood is used as a marker of a heart attack or heart damage. In 2019, the Food and Drug Administration (FDA) warned that biotin can cause a blood test to show that a person has a low count of troponin, which is a marker necessary for the diagnosis of heart problems. Many foods, such as fruits and vegetables, contain a small amount of biotin. 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.
Whenever I shop at a big box retailer, I like to browse their dietary supplement offerings to stay aware of any new products. For instance, seizure medications like carbamazepine (Tegretol), phenytoin (Dilantin), primidone (Mysoline), and phenobarbital (Luminal) may lower levels of this vitamin in your body (1). Excess intake of this vitamin has also been linked to the measurement of false troponin levels — used to indicate heart attacks — leading to delayed treatment and even death (14, 15, 16). Biotin supplements are known for interacting with certain diagnostic tests that use biotin-streptavidin technology, and this can lead to incorrect results (14, 15, 16). It’s normal to shed anywhere from 50 to 100 hairs a day, even if that seems like a lot, Dr. Green points out. Topically, Gross suggests using the ingredient minoxidil, widely known by the brand name Rogaine.
As such, biotin supplements and biotin-added hair products are commonly advertised to support healthy hair growth or promote thicker, voluminous hair. Many individuals are able to consume vital nutrients through a healthy diet. However, multivitamin and mineral supplements are generally safe in healthy individuals, given that the supplement provides nutrients in amounts that adhere to the recommended daily allowance (RDA). Taking certain vitamins in high doses, like vitamin C and some B vitamins, may lead to symptoms of toxicity, such as kidney stones or rosacea.
Talk with your healthcare provider about stopping it before getting your labs done. Biotin, or vitamin B7, helps break down fats, carbohydrates and proteins in foods. Beyond this, there’s no evidence to support that biotin supplements promote hair growth. Biotin deficiency is rare among healthy individuals since the nutrient is widely found in foods and is produced by your body. Pregnant women, children, people who misuse alcohol, and those with a biotinidase deficiency may be at higher risk. Mypro Sport Nutrition 100 percent Plant Based Biotin Powder contains naturally extracted ingredients like natural sesbania agati leaves, amla, pomegranate, fennel seed, tamarind and bamboo shoot.
Biotin is generally safe, but it can interact with medications and high levels may cause inaccurate thyroid test results. A person should discuss biotin supplements with their doctor before taking them. Additionally, high levels of biotin may interfere with thyroid function tests, so it is important that a person discuss biotin supplement use with their doctor if they are undergoing thyroid investigations. Companies often promote biotin products for health conditions, such as hair loss.
This article covers biotin's benefits for your health and hair, its safety, and how to select the right biotin product for you. Biotin supplements are available alone, combined in a supplement with other B vitamins, or included in a multivitamin. This article looks at why people need biotin, the recommended intake, sources, and any possible health risks.
Although biotin is thought to be important for healthy hair, it is important to remember that taking more biotin than the body requires may not always result in better hair health. A balanced diet is usually sufficient to meet the recommended daily intake of biotin. Biotin is found in foods such as eggs, nuts, whole grains, cauliflower, bananas, and organ meats. To promote hair growth and strength, biotin is marketed as a key ingredient in many hair care products, such as shampoos and supplements. However, the scientific evidence supporting the effectiveness of biotin supplements for healthy individuals without a deficiency is limited.
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