Some of the richest food sources of biotin include eggs, meat including organ meats , fish, nuts, and seeds. Symptoms of biotin deficiency may include dry skin, hair loss, fatigue, swollen tongue, dry eyes, insomnia, and depression. Biotin has become a popular over-the-counter supplement for hair growth, available in tablets as well as gummies. The real question, however, is whether it actually works. There is limited evidence to suggest increased biotin intake promotes hair growth, but several studies show that it may strengthen the hair and help reduce shedding.
In one study , women with thinning hair were given an oral supplement that contained biotin and several other ingredients or placebo twice daily for 90 days. At the end of the study, participants taking the supplement with biotin and other ingredients experienced not only a reduction in hair shedding, but significant hair growth in the areas affected by hair loss.
A review of previous research found 18 cases of biotin use for changes in hair and nails. In all cases, the researchers found that patients receiving biotin had an underlying pathology for poor hair or nail growth.
All of those cases showed clinical evidence for improvement with biotin supplementation. Though there are a few small studies that show promising results, the National Institutes of Health NIH has concluded that there is insufficient evidence to rate the effectiveness of biotin for the treatment of hair loss. Because biotin deficiency is fairly rare, the U. That said, the Food and Nutrition Board of the Institute of Medicine has set recommended daily intake for adults over 19 years of age at 30mcg.
In order for it to be effective, it needs to be consumed and you need to take it daily. It could take several months to notice the effects of supplemental biotin and the results will only last as long as you continue to take the biotin.
Even natural supplements have the potential to cause side effects and over-supplementation with certain vitamins and minerals can lead to health problems.
For example, biotin is one of several B vitamins that support a healthy metabolism. Biotin converts glucose from carbohydrates into energy for the body and aids amino acids in carrying out normal bodily functions. Learn more about the benefits of biotin. However, you should always check with your doctor before adding a new supplement to your routine. Your doctor can also provide more individual information about dosage and potential side effects.
Biotin is a water-soluble vitamin, so any extra biotin in your body will flush out through your urine. This makes a potential overdose unlikely.
If you develop an unusual or unexpected skin rash after increasing your biotin intake, see your doctor immediately. In rare cases, this is a sign of biotin overdose. For best results, you should be consistent in your intake. Although research is limited, studies from and suggest that results may be seen in as little as 90 days. This includes an increase in growth and shine. Learn about more ways to make your hair grow faster. You may already be getting the biotin you need through your diet, so talk with your doctor about the best option for you.
They may recommend certain dietary changes or a biotin supplement. Be sure to follow any dosage guidelines that they provide. If you begin having any unusual symptoms while taking a biotin supplement, discontinue use and see your doctor immediately.
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Measure content performance. Develop and improve products. List of Partners vendors. Biotin is a B vitamin often recommended for hair health. Since biotin deficiency can lead to thinning of the hair, some people claim that taking biotin supplements can thicken hair and stimulate growth. Biotin is available in pill or tablet form, and there are also with biotin-enriched hair products. These products can be expensive and some brands aren't as reputable as others. But the good news is that many foods are also rich with biotin—many of which are listed below.
This article discusses the possible benefits of biotin for your hair and health. It also covers the potential side effects that may come with biotin supplements. Biotin is an essential vitamin—meaning that your body needs this micronutrient to function properly. The biotin you consume in foods helps your body turn the food you eat protein, carbohydrates, and fat into energy.
Taking a biotin supplement is likely effective for treating biotin deficiency. However, some biotin supplements claim to have additional health benefits that are not supported by scientific evidence. This video has been medically reviewed by Casey Gallagher, MD. Manufacturers claim that shampoo, conditioner, hair oils , masks, and creams containing biotin can thicken hair, increase fullness, and add shine.
A handful of research studies have shown that biotin supplementation may help stimulate hair regrowth in people who have a clinical biotin deficiency or alopecia hair loss. That said, researchers also note that hair regrowth is often caused by many factors and may not be due to biotin supplementation at all. Furthermore, there is no evidence that biotin supplementation is beneficial for people who do not have an underlying condition causing their hair to thin.
Haircare products containing biotin may claim to treat brittle, thinning, or flat hair, but these claims are not supported by science. Other possible benefits of biotin include the treatment of:. Note : There is insufficient scientific evidence to know for sure if biotin can treat any of these conditions.
Biotin supplements can cause problems if you take too much. Side effects can include skin rashes, digestive upset, problems with insulin release, and kidney problems. According to a report published in the New England Journal of Medicine , biotin treatment was said to interfere with laboratory tests and mimic Graves' disease —a condition that causes the thyroid to produce too much thyroid hormone. As with any supplement, the safety of long-term or high-dose use isn't known.
According to the National Institutes of Health, 30 micrograms mcg is the adequate daily intake for adults 19 years of age and older.
People can usually get this amount through their diet. Still, people who support its use often recommend taking 2 to 5 milligrams mg of biotin in supplement form daily in order to strengthen hair and achieve results. Although biotin is a water-soluble vitamin the excess is excreted in urine and feces , the safety of using any amount of biotin in supplement form is unknown.
As with many other supplements, biotin hasn't been tested for safety in pregnant women, nursing mothers, children, and those with medical conditions or who are taking medications.
Biotin deficiency can occur in people who consume a lot of raw egg whites. That's because uncooked eggs contain avidin—a protein that blocks the absorption of biotin. Since biotin is produced in the intestines, people with inflammatory bowel disease or other conditions that disrupt the balance of intestinal bacteria may not be able to produce enough biotin. Excessive alcohol use, cirrhosis , and congenital biotin deficiency biotinidase deficiency may increase your need for biotin.
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