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"With our diet here, even if you're a vegan, there are options. There are a lot of vitamins that people are truly deficient in and biotin is usually not one of them." However, like biotin, many of these are not scientifically proven to have a positive effect. It is rare for a person to have a biotin deficiency, and most people in the U.S. naturally get enough from gastrointestinal bacteria and a balanced diet. Many foods — including egg yolks, nuts, and legumes — contain small amounts of biotin. Biotin is unlikely to cause adverse side effects, even in high doses.
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Foods high in protein, omega-3 fatty acids, iron, fat-soluble vitamins, and B-complex vitamins aid hair growth. Leafy greens, eggs, and fatty fish are just some foods containing these essential nutrients. There is no firm scientific evidence to support the use of biotin supplements to improve hair growth unless a person has a specific biotin deficiency.
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Although no major toxicities of excess biotin have been reported, data on the actual benefit of biotin's effect on hair and nail growth is limited. Moreover, outside the setting of pregnancy, malnutrition, medication effects, and biotinidase deficiency in children, reports of low biotin levels have rarely been cited. Therefore, we propose that true biotin deficiency is uncommon and that there is lack of sufficient evidence for supplementation for hair and nail growth in individuals who do not present with low levels of biotin. Biotin is a required cofactor for carboxylase enzymes that become activated once they are joined together by holocarboxylase synthase [18].
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Biotin can be used topically—most commonly as an ingredient in shampoo—or taken orally as a supplement. But keep in mind that taking supplements should only be done if you're not getting all of the vitamins you need from your diet. "You can maintain a healthy biotin level by eating meat, eggs, fish, seeds, nuts, and some vegetables like spinach, broccoli, and sweet potatoes," says Friese. Dr. Bhanusali generally recommends taking biotin as part of a multivitamin, versus through a topical product (which is even less likely to be effective for anything). Even in cases where a biotin deficiency is present, biotin supplements may not necessarily prevent hair loss.
Biotin-rich foods
It’s important to understand what’s causing your hair loss, but this can take some detective work. Dr. Bergfeld says dermatologists start with a thorough physical exam. They consider not just your diet, but your exercise habits and family history as well. Then, they review your medications (because some can cause hair loss) and bloodwork.
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For the first installment, we tapped Susan C. Taylor, MD, the Bernett L. Johnson Jr. Endowed Professor of Dermatology and the vice chair for diversity, equity, and inclusion for the department of dermatology at the University of Pennsylvania’s Perelman School of Medicine. Her specialties include hair loss, cosmetic dermatology, hyperpigmentation, and skin of color. Beans are a great plant-based source of protein, which is essential to hair growth. Nuts have also been linked to other health benefits besides hair growth, including reduced inflammation and a lower risk of heart disease (20).
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Increasingly, I’ve noticed more products that offer targeted health solutions, especially around hair growth and thickness. But is biotin the magic solution to getting flowing locks, strong nails and glowing skin? Registered dietitian Courtney Barth, RD, explains the possible benefits of biotin and whether this nutrient could help you. If you want to make sure you’re getting enough biotin, the daily recommended biotin intake is 30 micrograms (mcg) for adults, according to the National Institute of Health.
Biotin and hair growth
Legumes, such as chickpeas, lentils, black beans, and peas, are a good alternative for people who follow a vegetarian diet and want to consume more protein. Omega-3s are thought to have anti-inflammatory properties and protect hair follicles from damage. One study found women who took a supplement containing omega-3s had a reduction in hair loss and increased hair density.
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Fatty fish for omega-3 fatty acids and protein
Based on reviews, if you just want biotin without any other vitamins or nutrients, Meribin High Potency Biotin, a 5,000 mcg capsule, is a trusted name. Customers say another good, inexpensive choice is Nature’s Bounty Biotin Softgels, which come in 5,000 and 10,000 mcg sizes. If you’re looking for a little less biotin, some recommend trying Solgar Biotin, a 3,000 mcg tablet that is vegan, non-GMO, and gluten-free. If you want something you can chew on, people like Vitafusion Biotin gummies, which are 5,000 mcg and naturally blueberry flavored with no high-fructose corn syrup. Strawberries, blueberries, raspberries, and blackberries are all loaded with antioxidants, like vitamin C, that protect cells from damage.
They also have lutein and zeaxanthin, two antioxidants known to maintain the health of eyes, hair, and skin. Most of the egg's vitamin D is found in the yolk, so you may not get the same benefits from egg whites. Biotin is a popular vitamin supplement often marketed for its ability to grow healthy hair, skin, and nails. However, there is limited research on the relationship between biotin and hair. And, of the limited studies, most indicate biotin only thickens and lengthens hair if you have a biotin deficiency.
Retinoids are a class of compounds derived from vitamin A, commonly used to treat acne, psoriasis, and other dermatological conditions (11). In addition to food, the bacteria in your intestines can make biotin. However, the role of gut bacteria on the overall biotin status of humans remains unknown — in part due to the complexity of the gut microbiota and the factors that influence its composition (8). “Healthy food and proper hydration will help you feel and look your best,” says Barth. Don’t take more than the dosage listed on the package and stop taking biotin if you notice side effects.
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). As such, biotin supplements and biotin-added hair products are commonly advertised to support healthy hair growth or promote thicker, voluminous hair. That’s because factors like genetics, your nutrition, stress and anxiety, and changes in your hormones, metabolism, or medications can all contribute to thinning hair. And the cause of your hair loss can help you determine the right ingredients for you—and, with that, the best hair growth serum. Therefore, “the best guidance is to ask questions and rely on trusted sources for scientific evidence and advice that is tailored to your individual need,” she instructs.
It stated that samples from people who had consumed high levels of biotin through supplements could provide “clinically significant incorrect” laboratory results. However, people with biotin deficiencies and those who are pregnant or breastfeeding may require biotin supplementation. 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. Otherwise, if there is any improvement, the visible results would be subtle at best. Several other factors can also cause hair loss and thinning, including a deficiency in other nutrients like iron and zinc.
Hair growth is a complex process that hinges on several different factors. Key nutrients, like omega-3 fatty acids, biotin, and other vitamins, are important for growing hair. Foods such as eggs, fatty fish, dark, leafy greens, meat, bell peppers, and more contain the nutrients to help keep hair healthy. Biotin is a water-soluble vitamin that helps produce the protein keratin, which is essential for healthy hair, nails, and skin. While there is limited research on the effect biotin has on hair growth, people with a biotin deficiency may see healthier hair if they start supplementing.
In a case report on the subject of biotin supporting hair health published in the Pediatric Dermatology journal in 2007, it was only found to help a child with a very rare condition called Uncombable Hair Syndrome. If you notice symptoms of biotin deficiency, seek help from your healthcare provider. 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.
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