Meet the Expert. Biotin for Hair. Main benefits: Can improve hair health—including shine, volume, and scalp coverage—says Friese. Who should use it: While there is some research to suggest increased biotin can improve hair strength, there is little proven data to support biotin supplementation for hair regrowth. Those experiencing hair loss should consult with a hair loss specialist instead. How often can you use it: "Increasing your biotin intake between 2 mg and 5 mg per day may improve the strength and thickness of your hair," says Friese.
Biotin, also known as vitamin B-7, is an essential nutrient that is most often found naturally in food; biotin-rich foods include cereals wheat and oats , vegetables like spinach and mushrooms , and rice. For anyone on Instagram, however, biotin is perhaps most famous for its purported ability to pump up hair and nails. Biotin "is well known for its positive effects on hair including growing stronger thicker strands," says Friese.
There is some research to suggest that increased biotin intake can improve overall hair quality, including thickness and shine. Emphasis on the "some," however. While biotin plays a role in healthy hair, skin, and nails, the efficacy of biotin supplementation —beyond the biotin you get from simply eating a balanced and nutritious diet—is up for debate. In most cases, the biotin you get from your diet is enough for you to reap the health benefits it offers.
In reviewing studies, evidence is inconclusive that biotin influences hair growth as supplements taken contain not only biotin but other ingredients as well.
The improvement in hair growth cannot be attributed to the biotin alone. While biotin can potentially make strands stronger and shinier, Phipps says that there isn't much proven scientific data to suggest that biotin supplementation can help with hair regrowth.
Making sure you're getting enough biotin in your diet, however, can potentially help prevent thinning in the first place. Though again, deficiencies are pretty rare. While most people can take biotin supplements without any adverse reactions, Phipps says that it's best to pay a visit to your doctor before adding any supplements to your daily routine.
They may recommend certain dietary changes or a biotin supplement. Be sure to follow any dosage guidelines that they provide. If your doctor gives you the green light for supplements, you can find pure biotin at most drug stores and almost all vitamin stores.
Phipps says it's crucial to read all the fine print. Phipps notes that while most people can take biotin without any negative side effects, some people may experience nausea, cramping, or diarrhea.
If you buy through links on this page, we may earn a small commission. Your body needs biotin to help convert certain nutrients into energy.
It also plays an important role in the health of your hair, skin, and nails. However, a deficiency is rare.
In most cases, the biotin you get from your diet is enough for you to reap the health benefits it offers. Keep reading to find out how to add biotin to your diet, what to look for in a biotin supplement, possible side effects, and more.
Keratin is a basic protein that makes up your hair, skin, and nails. Research on the effects of biotin on hair growth is very sparse. In reviewing studies — such as the two provided below — evidence is inconclusive that biotin influences hair growth as supplements taken contain not only biotin but other ingredients as well. The improvement in hair growth cannot be attributed to the biotin alone. For example, in one study , women with thinning hair were given an oral marine protein supplement MPS containing biotin and other ingredients, or a placebo pill no active treatment twice per day for 90 days.
At the beginning and end of the study, digital images were taken of the affected areas on the scalp. The researcher found that women who took an MPS experienced a significant amount of hair growth in the areas affected by hair loss. They also had less shedding. A study by the same researcher produced similar results. Participants perceived improvement in hair growth and quality after 90 and days. Learn about other B vitamins for hair growth. Instead, experts recommended the following dosage guidelines.
Anyone age 10 years or older should get between 30 and mcg per day. Infants and children should get:. Talk with your doctor about the right daily intake for you. They can provide guidance on how to safely increase your dosage to provide the maximum benefits. You can fulfill your recommended biotin allowance through your diet or by taking a biotin supplement. The amount of biotin can vary from food to food, too, so be sure to read the nutritional information whenever possible.
This can help you select items with the most biotin for your buck. Biotin supplements are available over the counter in capsule or tablet form. If you miss a dose of this medicine, take it as soon as possible. However, if it is almost time for your next dose, skip the missed dose and go back to your regular dosing schedule. Do not double doses. If you miss taking biotin supplements for one or more days there is no cause for concern, since it takes some time for your body to become seriously low in biotin.
However, if your health care professional has recommended that you take biotin, try to remember to take it as directed every day. Store the medicine in a closed container at room temperature, away from heat, moisture, and direct light. Do not refrigerate. Keep from freezing. Store the dietary supplement in a closed container at room temperature, away from heat, moisture, and direct light.
No side effects have been reported for biotin in amounts up to 10 milligrams a day. However, check with your health care professional if you notice any unusual effects while you are taking it. All rights reserved. Information is for End User's use only and may not be sold, redistributed or otherwise used for commercial purposes.
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