Combining supplements and a well-balanced diet is a great way to get your daily nutrients, especially if you’re looking to combat hair loss in midlife. Biotin — a vitamin that promotes healthy cells — is known to boost nail and skin health. But does biotin help hair growth, too? The short answer is yes. Keep reading to hear from experts about the vitamin and how much biotin to take daily for hair growth.
What is biotin?
Biotin, or vitamin B7, is a water-soluble vitamin that plays a key role in hair, skin and nail growth.
“This vitamin is essential for various metabolic processes in the body, including the breakdown of fats, carbohydrates and proteins, which are crucial for healthy hair growth,” says Christina Han, MD, FRCP, board-certified dermatologist at XYON Health. It helps with energy production, too, and is found in a variety of foods (more on that below).
Does biotin help hair growth?
Dermatologists agree that biotin does help with hair growth. This is because it supports the production of keratin, “a protein that makes up the structure of hair,” explains Dr. Han.
“It’s involved in synthesizing fatty acids and glucose, both of which are important for healthy hair follicles and the scalp,” adds Ross Kopelman DO, hair transplant surgeon at Kopelman Hair Restoration. “When people are biotin deficient, they can experience thinning and loss of hair. Ensuring adequate levels can help maintain healthy hair growth.”
If you already have normal biotin levels, there isn’t a ton of evidence that biotin will improve hair growth. However, research in the journal Skin Appendage Disorders has shown that people who are biotin deficient have noticed a difference after incorporating the supplement.
Is it better to get biotin for hair growth from food or supplements?
If you’re getting the recommended amount of biotin from the foods you eat, you don’t necessarily need to take biotin supplements. And our experts agree that your diet should be the main source of biotin.
If you’re looking to up your intake of biotin, women should aim for about 30 mcg a day, according to the National Institutes of Health. An egg has about 10 mcg of biotin, while a serving of salmon has about 5 mcg.
“Foods rich in biotin include eggs, nuts, seeds and certain vegetables like spinach and sweet potatoes,” says Dr. Han. “Obtaining biotin from food ensures that you’re also getting other complementary nutrients, which can enhance its effectiveness.”
Supplements are beneficial when you’re dealing with specific deficiencies, and it’s best to speak with your doctor before taking them.
What about biotin shampoos?
Another option to promote hair growth is to use a biotin-specific shampoo, however, Susan Massick, MD, a board-certified dermatologist at The Ohio State University Wexner Medical Center, cautions against them.
“When it comes to biotin shampoos, the theory is that they can add strength to existing hair follicles and possibly enhance hair volume,” says Dr. Massick. “However, there is no strong clinical evidence to support this.” And since the shampoo is only in your hair for a short amount of time, it’s not the best way to tap into the benefits of biotin.
How much biotin to take daily for hair growth
While high doses of biotin might seem like your best bet to reverse hair loss, less is more. “While biotin is water-soluble and excess amounts are typically excreted in urine, extremely high doses can interfere with lab test results (such as thyroid and cardiac troponin tests) and potentially cause other side effects,” explains Dr. Han.
Dr. Massick also suggests taking lower doses. Rather than a biotin-only dietary supplement, she recommends “a simple daily multivitamin, which generally contains less than 100 mcg of biotin.” Anywhere from about 30 to 100 mcg of biotin daily is acceptable.
“While biotin can be beneficial, it’s essential to consider other factors like overall nutrition, stress management and proper hair care practices to truly optimize hair growth and minimize hair loss,” says Dr. Han. “Biotin is just one piece of the puzzle and should be part of a broader, holistic approach to hair health.”
For more easy ways to improve hair growth:
Best Hair Brushes for Thinning Hair: 5 Options That Work for All Hair Types and Promote Hair Growth
6 Surprising Ways To Help Your Hair Grow and Reverse Hair Loss for Women Over 50
How Does Minoxidil Work? Hair Experts Explain Why It’s the Best Ingredient to Treat Thinning Hair
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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