Biotin for Hair Growth: Do You Really Need Supplements?

Biotin is a hot topic in hair care, often marketed as a miracle for hair growth. But what is biotin? And does it live up to the hype?

It’s true that biotin supports key bodily functions, including supporting hair health. But a biotin supplement will only help with hair loss if you have a deficiency.

So, can it help with hair growth at all? Short answer: Yes, but only in specific situations.

Below, we break down what biotin is, why you need it, its benefits for hair growth, and whether or not biotin vitamins are worth the hype.

Biotin, also known as vitamin B7 or vitamin H, is one of the B complex vitamins. This vitamin plays an essential role in supporting overall health. It helps your body convert fats, proteins, and carbs into energy.

And it plays a key role in maintaining healthy hair, skin, and nails, which is why it’s sometimes called the “beauty vitamin.”

Your body can’t produce biotin on its own (although gut bacteria produce small amounts). You need to get it from food or supplements. If you don’t get enough, you might notice signs like thinning hair, brittle nails, or dry skin.

“Biotin is an important factor in hair growth and, for patients who have a deficiency, this can be a simple and very effective treatment,” says Knox Beasley, MD, a board-certified dermatologist.

Biotin plays a vital role in keeping your body running smoothly, from metabolism to supporting hair, skin, and nail growth.

Let’s go into more detail.

1. Metabolism Support

One of biotin’s main roles is to help enzymes break down proteins, fats, and carbohydrates, converting them into energy. This energy is essential for maintaining cellular functions and supporting overall health.

2. Hair, Skin, and Nail Health

Biotin’s influence on hair, skin, and nails is a key reason it’s become so popular in beauty and health circles.

Your body needs biotin to produce keratin, a protein that makes up hair and nails. It’s also vital to the skin’s barrier function. A biotin deficiency can lead to thinning hair, brittle nails, and dry or irritated skin.

3. Other Functions

Beyond metabolism support and maintaining hair, skin, and nail health, biotin also plays a role in regulating gene expression.

Additionally, some research suggests that biotin may help improve blood sugar levels and lipid profiles in people with type 2 diabetes.

But, more research needs to be done to better understand the potential benefits of biotin supplementation in people with type 2 diabetes.

You’ve likely seen claims that biotin supplements can promote hair growth. So is biotin really the answer to thicker, fuller hair?

It’s a little complicated.

Research shows that biotin supplementation can be effective for restoring hair health in people with biotin deficiencies. However, true biotin deficiencies are rare. If you’re healthy and already getting enough biotin from your diet, the evidence supporting biotin as a hair growth solution is limited.

Though many swear by biotin for boosting hair growth rate, the reality is that biotin’s hair benefits aren’t well-supported in people without a deficiency. If your hair loss or thinning is due to factors other than a biotin deficiency, like genetics or hormonal issues, biotin supplements likely won’t make a noticeable difference.

Biotin deficiency is rare, but it can happen.

Signs of a biotin deficiency can include:

• Thinning hair or hair loss

• Brittle nails

• Dry, flaky, scaly skin

• A red, scaly rash, particularly around the eyes, nose, and mouth

• Fatigue or lack of energy

• Conjunctivitis (AKA eye inflammation)

• Skin infections

Certain factors can increase your risk of having low or deficient biotin levels. For example, you’re more likely to be deficient if you regularly drink excessive amounts of alcohol, take certain medications, or are pregnant or breastfeeding.

If you’re experiencing a combination of these symptoms and have risk factors for biotin deficiency, it may be worth discussing with a healthcare professional.

Wondering if you should be taking a biotin supplement for better hair?

While biotin supplements are easy to find, most people get enough biotin from their diet and don’t actually need them.

According to the National Institutes of Health (NIH) Office of Dietary Supplements, an adequate intake for adults is around 30 micrograms (mcg) of biotin daily. If you’re breastfeeding, it’s about 35 mcg per day.

Most people meet their biotin needs through a balanced diet that includes foods like:

• Eggs, especially egg yolk

• Nuts and seeds like sunflower seeds

• Fish (particularly salmon)

• Meat, especially organ meats like beef liver

• Sweet potatoes

• Whole grains

• Avocados

Incorporating any of these biotin-rich foods into your diet can help you maintain adequate biotin levels.

If you're trying to boost your consumption, you can also include our biotin multivitamin gummies in your daily routine. They contain biotin along with vitamins B12, B6, D, and folic acid — other nutrients that play a key role in healthy hair growth.

Keep in mind: Biotin supplements are available in various strengths and it’s important to let your healthcare provider know about any supplements you are taking (and the dosage).

Okay, but can you take too much biotin? What are the side effects of too much biotin?

Biotin is generally well tolerated by most people. Even at very high doses (50mg/day) there have not been reports of any significant side effects. This is likely due to the fact that biotin is a water-soluble vitamin and your kidneys typically flush out any excess.

While high doses aren’t harmful, there’s no benefit to taking more than the recommended amount unless a healthcare professional advises it.

That said, it’s important to note that the U.S. Food and Drug Administration (FDA) warns that biotin can affect the accuracy of certain lab tests, including those that check for signs of a heart attack. While the amount of biotin from a typical diet is not enough to affect these tests, taking biotin supplements at doses greater than 1 mg per day can raise blood levels and potentially impact test results. For this reason it’s very important to let your provider know if you’re taking biotin supplements, especially before any lab tests.

It’s also always a good rule of thumb to consult your healthcare provider before starting any new supplement. They can ensure that the supplement won’t interfere or negatively interact with any medication you’re taking or any medical conditions you may have.

You’re probably thinking: Sounds like biotin isn’t the answer to my hair woes.

The good news? There are other science-backed treatments that can help reduce hair loss and promote hair growth.

But the first step to treating hair loss is to understand the underlying cause.  Common causes of hair loss include:

• Genetics (e.g., female pattern hair loss, AKA androgenetic alopecia)

• Nutritional deficiencies, like B vitamins and iron

• Severe physical or emotional stress (e.g., surgery or loss of a loved one)

• Hormonal changes related to menopause or pregnancy

• Medical conditions like thyroid disorders

• Side effects of certain medications

So what are your options?

Effective hair loss treatments include:

• Topical minoxidil (available as minoxidil solution and minoxidil foam)

• Oral minoxidil

• Combination finasteride and minoxidil (like in our postmenopausal hair loss spray)

• Spironolactone

• DHT blockers

Want to learn more about preventing hair loss? Check out our in-depth guides on how to stop hair loss in women and how to get thicker hair.

Is biotin good for you? Yes, absolutely! Biotin is an essential nutrient that supports overall health and the maintenance of healthy skin, hair, and nails. But do biotin supplements actually help regrow hair or prevent hair loss? The answer isn’t straightforward.

Here’s a recap:

• Biotin deficiency can lead to thinning hair and brittle nails. What does biotin do? Your body needs it to maintain healthy hair and nails. Biotin also plays a role in helping your body convert food into energy.

• If you have a biotin deficiency, a biotin supplement can help. However, true biotin deficiencies are rare because most people get enough biotin through their diet.

• Supplement probably won’t help if you’re not deficient. Unless you have  a deficiency, there is limited evidence to suggest that supplementing with biotin will help stop hair fall or promote hair regrowth.

Ultimately, focusing on eating a balanced diet rich in biotin-containing foods can help support your hair health and overall well-being.

Concerned about hair loss or thinning? It may be worth considering other potential underlying causes like genetics, hormonal changes, or certain medications you may be taking. A healthcare professional can help narrow down what’s causing excess shedding and give you a rundown of appropriate treatment options.

We can help you connect with a healthcare provider  — start here.