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You can enhance your hair, skin and nail health even without a supplement. A balanced diet with a variety of fruits, vegetables and protein is important for all three. But these do take longer to work, as supplements “must first be metabolized by the body and dispersed by the bloodstream to be beneficial,” says Dr. Shaver.
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Biotin Is in Every Hair Growth Pill. But Does it Even Work?
Finally, if you’re applying hair growth serum in the evening, consider your skin type—since certain ingredients, such as oils, can potentially rub off onto your pillow and be transferred to skin. “For sensitive or acne-prone skin, either frequent pillowcase changes or wearing a hair bonnet after serum application may be helpful,” she says. Meanwhile, “the goal of a serum is to target the hair follicle directly by delivering compounds that may allow for improved or optimal hair growth,” says Dr. Mirmirani. These ingredients are those that aren’t typically found in the diet, such as minoxidil and plant-based compounds. Though the supplement isn’t new, its popularity is growing — particularly among men who wish to promote hair growth and stop hair loss.
Benefits of Biotin for Hair
Like vitamin C, vitamin E is an antioxidant that helps prevent oxidative stress by neutralizing free radicals. Sweet potatoes have 2.4 micrograms of biotin in half a cup, about 8% of your daily value of biotin. A 3-ounce serving of cooked salmon has 5 micrograms of biotin, about 17% of your daily value. Bananas also have vitamin B6, vitamin C, and the minerals manganese, potassium, and magnesium. The amount of biotin you need daily depends on your age and gender.
Biotin Deficiency
The Food and Drug Administration (FDA) doesn’t require food manufacturers to list biotin on their labels unless they add it to their products. Thus, it’s best — both for your safety and nutrition — to avoid raw eggs (2). When there isn’t enough data to set an RDA for a nutrient, which is the case with biotin, the board instead sets an adequate intake (AI). This is the nutrient level assumed to be adequate for most people (7). Whenever I shop at a big box retailer, I like to browse their dietary supplement offerings to stay aware of any new products. Biotin plays an important role in converting carbohydrates, fats and proteins into energy.
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Only 1 study has shown decreased levels of biotin in healthy individuals, though this data was confounded by multiple factors, including patient history. Therefore, in the absence of additional studies, we have found no evidence to suggest benefit from biotin supplementation outside of known deficiencies secondary to congenital or acquired causes. Humans mostly get their fill of biotin from common foods like nuts, egg yolks, meat, fish, and sweet potatoes, which is why a deficiency is rare, according to Dr. Taylor. “The recommended daily amount for adults is 30 micrograms, but a typical Western diet contains more than enough biotin—generally 35–70 micrograms per day,” she says. So unless you’re not getting enough through food—or you were born with biotinidase deficiency (BIOT), a condition that prevents the body from using biotin—chances are you’re not running low, she adds. These fish have nutrients, such as omega-3 fatty acids, protein, selenium, vitamin D3, and B vitamins, which may help promote strong and healthy hair growth.
Improved scalp health
In the world of beauty supplements, biotin is treated as the magic fix—like the beauty equivalent of restarting your phone. You hear about it so often that you probably don’t even think to question it. If you take any of these, talk to your doctor or a dietitian to ensure you’re getting enough biotin, either through your diet, with a supplement, or a combination. It’s also worth noting that some antiepileptic drugs — like carbamazepine, primidone, phenytoin, and phenobarbital — can lower biotin levels. Biotin taken as a dietary supplement is relatively safe and unlikely to have toxic effects since it’s water-soluble (1).
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Medical guidance has also suggested that genetic conditions affecting intestinal bacteria balances may result in biotin production deficiencies. Most people get adequate amounts of biotin from internal production and diet. However, additional supplementation may be necessary during pregnancy or if a person has a biotin deficiency.
Considering keratin is the key building block of hair, nails, and even the outer layer of your skin, you definitely don’t want to let that slide. The protein in meat aids growth and helps repair and strengthen hair follicles. A 3.5-ounce (100-gram) serving of cooked sirloin steak provides as much as 29 grams of protein (34). But, the research on spermidine and hair growth is fairly new, so more studies are needed before health experts can make recommendations on spermidine intake.
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If you’re still willing to give biotin a try (you do you, buuut ideally not without talking to your doctor or derm first) despite the chance that it might not work, you’ve got a few options. Biotin can be used topically with a hair-growth shampoo or a thickening shampoo or, as we’ve mentioned, taken as an oral supplement, like in one of these top-rated options below. Yet, some conditions, lifestyle habits, and medications can cause low levels. Biotin supplements are generally safe to take, but they can interfere with certain lab results. Thus, keep your healthcare provider in the loop of any supplements you take that may contain this vitamin.
Low iron levels may cause iron deficiency anemia, which has been linked to hair loss (1). Eggs are a great source of protein and biotin, two essential nutrients for hair growth. It's very rare to have a biotin deficiency, especially when you're healthy and eat a well-balanced diet. But there are symptoms if you're low on biotin, and they usually show up slowly. “These growth factors are then injected directly to the areas where the hair is thinning to help promote optimal growth of the hair in those areas,” Zeichner says.
Folic acid supplementation is recommended both the year before and during pregnancy. It is a good idea to obtain a multivitamin that provides at least 30 micrograms (mcg) of biotin per day, in addition to folic acid, to decrease the risk of a 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. Bhanusali explains that B5 is a part of the skin barrier, which is why this could potentially lead to skin-barrier disruption. Clinical trials have found evidence that biotin supplementation can improve these conditions and your nails' firmness, hardness, and thickness.
Biotin helps boost blood circulation to the scalp, thus improving nutrient delivery to the follicles. Long-term antibiotic use may interfere with the gut’s natural production of biotin, for example, and heavy drinking has been shown to decrease your body’s ability to absorb it, Dr. Taylor says. Certain medications, like anti-seizure drugs and Accutane (isotretinoin), have also been linked with low biotin.
There are no reported cases of injury when taking too much biotin. Eggs contain several nutrients that can contribute to healthy hair. These include biotin, protein, choline, iron, and vitamins A, D, and B12.
