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A daily adequate intake (AI) of 30 micrograms (mcg) of biotin is adequate for adults. Research shows that smoking cigarettes causes nutrients in the body to degrade faster. There is evidence that smoking cigarettes can result in low levels of biotin as well. Additionally, the risk of biotin deficiency is higher in people who have been on parenteral nutrition (nutrition given intravenously) that lacks biotin.
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Over time, however, as more scientific research has been done, the question of whether biotin actually has any effect on hair loss and regrowth has been raised. Biotin oil is a popular hair care product that is known to promote hair growth and improve the overall health of hair. Biotin, also known as vitamin B7, is essential for healthy hair, skin, and nails.
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Clinical trials have found evidence that biotin supplementation can improve these conditions and your nails' firmness, hardness, and thickness. According to the National Institutes of Health, the average person in a western population consumes 35–70 mcg of biotin daily from foods they eat. For most people, a supplement will not be necessary as long as they are eating a healthy, varied diet. Further research is needed to support the use of biotin supplements for this purpose in healthy individuals. 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.
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Whenever I shop at a big box retailer, I like to browse their dietary supplement offerings to stay aware of any new products. If you have certain dietary restrictions or need an extra biotin boost, certain supplements may be used as alternatives. But biotin has been shown to help with preventing balding and hair loss. Also, consider avoiding formulations that contain additives that might irritating to the scalp and inadvertently cause dryness or itchiness, such as harsh chemicals, dyes, and fragrances. Instead, seek out those that have been dermatologist-tested, says Dr. Shaver.
Purported Benefits of Biotin Supplements
It's affordable, easy to use, and effective, making it a great addition to any hair care routine. Overall, we would recommend Difeel Premium Biotin Hair Oil to anyone looking for a biotin oil that helps promote healthy hair growth. It's a great addition to any hair care routine and has definitely made a difference for us. 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. A biotin deficiency may lead to hair loss, and supplements may aid hair growth.
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Though there are no known side effects of excess biotin, there are other significant concerns with biotin supplements. However, little is known about biotin’s role in hair health and whether this supplement can truly help. 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. And oral supplements may have more systemic side effects and interactions with other medications, so it’s especially important to check with your doctor before taking a supplement. Some individuals may still get results by taking biotin alone, but with the risk of hair loss, I generally recommend against this. Studies have shown (1) that up to 38% of women who complain of hair loss actually have suboptimal (or low) biotin levels that may be contributing to their hair loss.
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However, with consistent use, we did see noticeable results in terms of hair growth and nourishment. If you're looking for a hair growth serum that delivers results, then EssyNaturals Advanced Hair Growth Serum is worth considering. Biotin supplements have few side effects if you take them as directed. “Biotin supplements and B-complex vitamins are safe for most people, though they may cause a slightly upset stomach,” Barth says. When choosing a supplement, look for third-party tested products and consult a healthcare provider, registered dietitian nutritionist (RD or RDN), or pharmacist.
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Since there is not enough research yet to determine an RDA for biotin and there is no UL, there are no contraindications for taking biotin every day. Just be mindful of the dosage and do not exceed the recommended servings per day. However, some people experience mild side effects like nausea and digestive issues––especially at high doses––as well as breakouts in acne-prone people. This may be the case for tests looking at troponin levels and thyroid function. According to an analysis, most biotin-related false results occur in thyroid disease-related tests. 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.
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While biotin has been popular for quite some time now, it’s simply not the hair-loss cure-all that so many supplement companies make it out to be. Take it from board-certified cosmetic dermatologist Robert Finney, MD, who sees patients struggling with hair loss every single day. "If biotin is truly deficient, then it would affect all hair on the scalp, not just the hairline or part,” he adds.
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. The FDA has warned that biotin might interfere with certain laboratory tests. 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. Biotin supplements are generally unnecessary unless you have a biotin deficiency or a risk factor that increases your risk of a deficiency. The reoccurring theme here is that biotin, whether taken as a supplement or lathered in your hair, supposedly benefits hair growth.
There’s good news and bad news when it comes to biotin for hair growth and its scientific evidence. Unfortunately, biotin is not likely to add inches to your healthy hair, especially any faster than it would grow without. The good news is, studies of those with brittle nails and poor hair and nail growth taking biotin supplements did see improvement in hair and nail health, especially thickness.
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're considering biotin supplementation, it's wise to let your healthcare team know to ensure it won't affect any ongoing medical assessments. While it’s helpful to incorporate beneficial foods, try not to focus solely on a limited number of foods. Talking to your healthcare provider before changing your diet is a good idea. Yogurt provides several hair-healthy nutrients, like protein, B vitamins, selenium, and vitamin D.
It helps to strengthen hair strands, prevent hair breakage, and promote hair growth. Biotin oil is a concentrated form of biotin that is applied directly to the hair and scalp to provide maximum benefits. Biotin is a water-soluble vitamin that helps produce the protein keratin, which is essential for healthy hair, nails, and skin.
A 2022 study on in vitro (out of the body, typically using test tubes and similar equipment) human dermal papilla cells and mice found some potential positive effects from fish-derived collagen peptides. These findings suggest that fish-derived collagen peptides could, at some point, be used to promote hair growth, but more research is needed on humans to confirm this finding. 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.
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