This post was originally published in November 2018. Updated in November 2022.
Using biotin for hair growth is a popular solution for hair loss due to its real health benefits.
Biotin is vitamin B7 and is also known as vitamin H. It’s responsible for turning carbohydrates, protein, and fats into energy.
All B vitamins are water-soluble which means that the human body can not store them, so you should take small amounts of biotin daily.
Biotin is available in many hair growth treatments, and it’s also found naturally in some foods.
In this article, I will include the link between biotin and hair growth, the recommended dosage, possible side effects, which foods to consume to increase biotin intake, and more FAQs.
Let’s dive deep into it…
Table of Contents
Biotin For Hair Growth: Does It Really Increase Hair Growth?
Biotin maintains healthy hair and improves the production of keratin in the human body. Keratin is a
A study found that taking a multi-ingredient hair growth supplement that contains biotin for 6 months improves hair growth in women with thinning hair.
Women reported an improvement in hair volume and thickness. But this hair growth supplement contains minerals like zinc and iron, which play a role in boosting hair growth.
So, this means biotin may not be only responsible for the results.
In a 2015 study, women with thinning hair took the marine protein supplement MPS which contains biotin twice a day for 90 days.
Researchers took also images before and after the study of the affected areas on women’s scalps. Women who took the supplement found a significant increase in hair growth and also less hair shedding.
Another study in 2016 showed that 38% of women who have hair loss problems had a
Taking biotin supplements is usually most beneficial for those who have a biotin deficiency.
Many factors contribute to biotin deficiency including:
- Drinking alcohol excessively.
- Eating unbalanced healthy meals.
- Consuming raw eggs which contain avidin, a protein that impairs the absorption of biotin. And this can lead to biotin deficiency.
- Breastfeeding and pregnancy.
- Taking certain medications like retinoids and antiepileptics.
- Having inflammatory bowel diseases like ulcerative colitis or Crohn’s disease.
- Having a genetic disorder. Your body won’t be able to reuse or recycle biotin.
We still need more studies to fully understand the effects of biotin supplements. Plus, researchers highly recommend consulting with a doctor before taking biotin supplements.
Also, it’s best to know the real reason that caused hair loss so you can take the right treatment your body needs to increase hair growth and prevent the problem.
Biotin Deficiency Leads To:
Biotin Is Found Naturally In:
Adding biotin-rich foods to your diet is one of the best ways to get biotin into your system. Here are some of the best sources of biotin:
- Sunflower seeds.
- Pork chop.
- Beef liver.
- Sweet potatoes.
What Is The Daily Recommended Dosage?
The U.S. Food And Drug Administration doesn’t have a biotin daily recommended dietary allowance because biotin deficiency is rare.
It’s recommended for you take biotin for hair growth if you have a
The recommended dose for infants who are born with biotin deficiency is 10-30 micrograms per day. As for individuals over 10 years, they should take between 30-100 micrograms per day.
So, talk to your doctor if you want to take biotin supplements.
What Are The Possible Side Effects Of Biotin?
Taking biotin supplements is safe as it’s a water-soluble vitamin. Also, the Mayo Clinic reports that there are no side effects of biotin supplements if you take up to 10 milligrams each day.
Biotin is water-soluble which means any increased intake will flush out through urine but overconsumption can cause some side effects such as:
Also, taking biotin supplements could interfere with your lab test results including vitamin D and thyroid hormones.
So, If you notice any changes after taking or increasing biotin intake, you should see a doctor.
It’s highly recommended to consult a healthcare provider before taking any supplements to maintain your health and avoid complications.
How Long Does It Take Biotin To Regrow Hair?
It takes 3-6 months to start seeing results and help your hair regrow again.
What Foods Are High In Biotin?
Sweet potatoes, broccoli, salmon, pork, eggs, nuts, and beef liver are high in biotin and can help boost biotin levels in your body.
The Bottom Line
Taking biotin for hair growth will definitely help and improve your hair health especially if you have a biotin deficiency. But we still need more studies to prove the benefits of biotin for hair growth for those who have no biotin deficiency.
If you want to take biotin supplements, consult a doctor first.