Biotin For Hair: What Is It, Benefits, And How To Use It

This vitamin supplement can strengthen your hair and benefit your brittle nails too.

Medically reviewed by Dr. John Watts, MBBS, DDVL, MAHRS, MAAHRS, MSHTS
Written by Ramona Sinha, MA (English Literature), Certified Skin Care Coach
Edited by Anjali Sayee, BTech
Fact-checked by Monomita Chakraborty, MA (Journalism & Mass Communication), Certified Skin Care Coach  • 

The beauty community is well aware of the benefits of biotin for hair growth, thanks to celebrities like Kylie Jenner and Vanessa Hudgens. One of the most commonly prescribed supplements for hair, Biotin is also known as vitamin H. However, unregulated use of biotin may cause more harm than good.

This article explores the truth behind the benefits of biotin for hair, how it works, and its risks. Read on to know more.

protip_icon Know Your Ingredient: Biotin

What Is It?
A water-soluble B-vitamin, which plays a key role in promoting healthy hair and nails.

What Are Its Benefits?
Promotes hair growth, helps prevent hair loss, and improves hair texture.

Who Can Use It?
People who want to improve their hair health can use biotin.

How Often?
Take biotin supplements daily for at least 3–6 months for results.

Caution
People who are pregnant or breastfeeding, have a history of allergies or sensitivity to biotin or are taking certain medications should consult with a doctor before using biotin supplements.

What Is Biotin?

Biotin is a water-soluble B vitamin and a coenzymei  XOrganic compounds, usually vitamins or vitamin derivatives, that many enzymes need for carrying out certain processes in the body. for carboxylase enzymes regulating amino and fatty acids and glucose (1).  In other words, biotin helps convert nutrients into energy and is crucial for maintaining body processes and overall health.

Biotin naturally occurs in foods and is available as dietary supplements. It plays a vital role in maintaining your hair health.

Biotin For Hair: What Does Research Say?

Biotin deficiency may cause hair loss
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Image: IStock

Biotin does play a role in maintaining nail and hair health. While the exact mechanism is not yet clear and needs further studies, a few clinical studies found it beneficial.

    • A case review has found that biotin helps in protein synthesis and boosts keratin production. This strengthens the hair strands and promotes healthy nails (2).
    • The same review suggests that biotin deficiency is a typical symptom of alopecia (hair loss) and other issues like seborrheic dermatitis and eczematic skin rashesi  XSkin rash caused due to a condition called eczema, which usually leads to skin dryness and itchiness. (2).
    • A study revealed that low serum biotin levels could cause diffuse telogen effluvium (hair fall) (3).
    • Biotin supplement (5 mg/day) can improve uncombable hair syndrome. This syndrome causes dry and frizzy hair that cannot be combed flat (4).

Biotin can promote hair growth if the hair fall is caused by biotin deficiency. Usually, the body receives its daily dose of biotin from food (discussed later in the article). Hence, before taking a biotin supplement or any other vitamins for hair, consult a dermatologist or trichologist to determine the reasons for hair fall. It may be caused by:

  • Nutritional deficiencies
  • Scalp infection
  • Underlying health condition
  • Pregnancy
  • Aggressive hairstyling habits
  • Excessive use of chemicals

Biotin is often used as an ingredient in shampoos and oils. Does topical biotin gives similar results as oral biotin? Find the answer in the next section.

Does Topical Biotin Work? Ways To Use Biotin For Hair

No. Topical biotin is not as effective as biotin supplements. You have to take biotin supplements or eat biotin-rich foods to improve the serum biotin levels, manage hair loss, and improve hair and nail health. Here is how you can incorporate biotin into your daily routine:

1. Biotin-Rich Diet

Foods rich in biotin or vitamin B7
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Consuming biotin-rich foods is the best way to combat biotin deficiency and improve your hair and nail health. Consume foods like (1):

  • Eggs
  • Fish (salmon and tuna)
  • Meat and organ meat (pork chop, beef liver, and hamburger patty)
  • Nuts and seeds (almond and sunflower seeds)
  • Dairy (cheddar cheese, milk, and plain yogurt)
  • Vegetables and fruits (sweet potatoes, spinach, broccoli, banana, and apple)
  • Whole wheat bread


protip_icon Trivia
Limit foods rich in saturated fat, sugar, and sodium (1). They are unhealthy and might worsen biotin deficiency due to their low or no biotin content.

2. Biotin Supplements

Biotin supplements can be consumed in the form of pills
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Biotin supplements are available as pills, gummies, powder, and capsules. Consult your doctors and take supplements as per the prescribed dosage.

Roni, a YouTuber, shares her experience after taking biotin supplements for over 2 years: “My hairdresser recommended that I should take biotin because my hair was very short, and it broke off a lot. My hair, it grew. It got thicker and healthier after taking biotin, so I continue to take it (i).”

3. Biotin Patch

If you do not prefer swallowing pills, use biotin patches. These patches should be placed on the shoulders, back, or hips. They ensure transdermal delivery and slowly release biotin into your system. You have to wear the patches for several hours or the prescribed time. However, consult a doctor before using them.

4. Biotin Oil And Hair Products

Woman applying biotin-rich oil to her hair
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You may also apply biotin-rich oils and shampoos to your scalp. These hair products often contain other herbal ingredients and topical DHT blockers and may show some results.

protip_icon Quick Tip
Massage warm oil on your scalp for 10 minutes. Then, cover with a shower cap for 45 minutes to an hour. Finally, wash off with shampoo and warm water.

If you are taking biotin supplements, you have to take them as per the recommended dosage.

The Daily Recommended Intake Of Biotin

There is no estimated average requirement (AR) or recommended dietary allowance (RDA) for biotin. The Food and Nutrition Board determined an average intake (AI) for biotin (1):

AgeMaleFemalePregnancyLactation
Birth to 6 months5 mcg5 mcg
7-12 months6 mcg6 mcg
1-3 years8 mcg8 mcg
4-8  years12 mcg12 mcg
9-13 years20 mcg20 mcg
14-18 years25 mcg25 mcg30 mcg35 mcg
19+ years30 mcg30 mcg30 mcg35 mcg

Biotin supplements have several other health benefits. Lets take a look.

Health Benefits Of Biotin

Biotin strengthens brittle nails
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  • Anti-Diabetic Effect: Animal studies have found that biotin has anti-diabetic activities. It decreases the expression of NF-KB (Nuclear Factor Kappa B) in diabetic rats (5). Excess activation of NF-KB causes insulin resistance.
  • Strengthens Brittle Fingernails: Biotin supplement can prevent brittle nails by improving the nail plate thickness (6).

Unregulated and excessive intake of biotin is not recommended. It may cause a few side effects and interact with medications.

Excess Biotin: Side Effects And Interactions

There is no established upper limit of biotin intake and no evidence of adverse effects caused by a high dose of biotin in people with the deficiency. Does that mean anyone can take any amount of biotin supplements? The answer is no.

High biotin intake has other health hazards. It can interfere with diagnostic and laboratory tests and produce abnormal results. This can lead to misdiagnosis of the illness and underlying condition.

For instance, even a 10 mg dose of biotin can interfere with the thyroid function test and give results with wrong TSH levels (Thyroid Stimulating Hormone) and N-terminal pro-brain natriuretic peptidei  XPeptides generated by the heart that play a role in natriuresis (the excretion of sodium by the kidneys). . This may lead to misdiagnosis of thyrotoxicosisi  XA curable condition caused by excessively high levels of circulating thyroid hormone in the body. and congestive heart failurei  XA condition where the heart pumps inefficiently and reduces blood flow to the organs, which results in fluid accumulating in the body. , respectively (1).

The FDA warns that biotin interference can show false low results fortroponini  XA protein found in the heart muscles that plays a role in muscle contraction, the high blood levels of which may signify a heart attack. . Troponin levels are measured for diagnosing heart attacks, and such false results may lead to death (7).

Biotin can interact with anticonvulsant medicationsi  XMedications used to treat epileptic seizures and, in some cases, bipolar disorder and borderline personality disorder. like carbamazepine and phenobarbital(1). Always consult a doctor before taking biotin supplements.

Infographic: 3 Ways Biotin Improves Your Hair

This water-soluble vitamin B is a beneficial addition to your hair care routine. It can help improve hair growth and promote overall hair health. Since the topical application of biotin does not show effective results, it is best to consume it in other ways. Check out the infographic below to learn how biotin improves your hair and how to make the most of it.

biotin for hair benefits and usage (infographic)

Illustration: StyleCraze Design Team

Get the high-quality PDF version of this infographic.

Download Infographic in PDF version

To recap, Biotin (or vitamin B7) aids the metabolic functions in your body and keeps your nails and hair healthy. It is essential for many body functions and maintaining your overall health. You can use biotin for hair care as it increases keratin production and protein synthesis, resulting in stronger hair strands. A biotin deficiency can lead to alopecia, telogen effluvium, and other scalp issues. This suggests that biotin can be used to stimulate hair regrowth if the hair loss is caused by a biotin deficiency. Consuming biotin supplements can also improve uncombable hair syndrome. If you have hair loss or any other hair issues, consult a trichologist for a proper diagnosis before taking biotin supplements.

Frequently Asked Questions

What is the best time to take biotin?

Biotin is commonly recommended to be taken with your morning meals. However, it is best to take biotin only when prescribed and as suggested by the doctor.

Does biotin cause weight gain?

There is no scientific evidence to prove that biotin impacts weight in any way.

Does biotin improve hair thickness as well?

Some studies suggest that Biotin might improve hair strength and encourage hair growth, which makes the hair appear thicker and healthier. However, more research is needed to confirm these findings.

How long does it take to see results from taking biotin for hair growth?

Anecdotal evidence suggests that it may take about 3 weeks for biotin to show visible results. However, consult your doctor before you start using biotin.

Can biotin help with hair breakage and split ends?

Yes, biotin may help strengthen the hair, which makes it less prone to breakage or damage (8). However, more research is warranted in this regard.

Are there any dietary lifestyle changes I should make to enhance the effects of biotin?

Eating a nutrient-dense diet, protecting your hair from the sun, getting frequent trims, and sleeping on silk pillowcases are some of the ways to improve hair health. This may even help enhance the biotin effects too.

How long should I continue taking biotin for hair growth?

Consult a trichologist to understand the duration and dosage of biotin you should be taking to boost your hair growth.

Are there any alternatives to biotin for promoting hair growth?

Yes, taking supplements or a diet rich in vitamins E, C, D, zinc, selenium, and iron may provide a great alternative to promoting hair health, slowing down signs of graying hair, and encouraging hair growth (8)

Key Takeaways

  • Biotin helps convert nutrients into energy and is crucial for regulating all body processes and maintaining your overall health.
  • Biotin strengthens the hair, and its deficiency can cause hair fall and hair loss.
  • Eggs, fish (salmon and tuna), nuts, and seeds are rich in biotin.
  • However, high biotin intake can interfere with diagnostic and laboratory tests and produce abnormal results.
biotin for hair

Image: Stable Diffusion/StyleCraze Design Team

Unlock the secret to luscious locks with the power of biotin! Learn how to achieve hair growth as we dive into the benefits of and tips for incorporating biotin into your beauty routine. Don’t miss out, watch the video today!

Personal Experience: Source

References

Articles on StyleCraze are backed by verified information from peer-reviewed and academic research papers, reputed organizations, research institutions, and medical associations to ensure accuracy and relevance. Read our editorial policy to learn more.

  1. Biotin
    https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
  2. A Review of the Use of Biotin for Hair Loss
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5582478/
  3. Serum Biotin Levels in Women Complaining of Hair Loss
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4989391/
  4. Familial Uncombable Hair Syndrome: Ultrastructural Hair Study and Response to Biotin
    https://onlinelibrary.wiley.com/doi/abs/10.1111/j.1525-1470.2007.00385.x
  5. Anti-diabetic activity of chromium picolinate and biotin in rats with type 2 diabetes induced by high-fat diet and streptozotocin
    https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/anti-diabetic-activity-of-chromium-picolinate-and-biotin-in-rats-with-type-2-diabetes-induced-by-high-fat-diet-and-streptozotocin/7AB5308EABE89D233EB46A63DDD9226D
  6. Brittle nails: response to daily biotin supplementation
    https://pubmed.ncbi.nlm.nih.gov/8477615/
  7. Biotin Interference with Troponin Lab Tests – Assays Subject to Biotin Interference
    https://www.fda.gov/medical-devices/in-vitro-diagnostics/biotin-interference-troponin-lab-tests-assays-subject-biotin-interference
  8. The Role of Vitamins and Minerals in Hair Loss: A Review
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6380979/
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