Biotin is often listed as a key ingredient on everything from shampoos to styling products. And, supplements for hair, skin and nails are more popular than ever before. Some gummies are so delicious, they make for an easy swap for an after-dinner sweets craving instead of dessert. However, not everyone needs biotin. Here, top dermatologists share the scoop on everything one should know about this B vitamin for hair, skin and nails.
Featured Experts
- Ava Shamban, MD, a board-certified dermatologist based in Beverly Hills, CA
- Dr. Janet Allenby, a board-certified dermatologist based in Delray Beach, FL
- Lesley Loss, MD, a board-certified dermatologist based in Rochester, NY
What is biotin?
Also known as vitamin B7, “biotin is one of the B complex vitamins found naturally in a variety of foods we eat such as eggs, fish, meat, nuts, seeds and dairy. We also produce it naturally from our intestinal bacteria,” says Beverly Hills, CA dermatologist Ava Shamban, MD. “B vitamins are key for keeping our nervous system healthy. They’re also vital nutrients for embryonic growth in pregnant women, and they help keep our skin, hair, eyes, and even liver functioning healthy.”
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Biotin is also involved in a long list of metabolic functions. “This includes the processing of glucose, fats and proteins in our cells,” Dr. Shamban explains. “It helps convert energy for the cells in our body, and plays a key role in the building blocks of healthy skin.” Delray Beach, FL dermatologist Dr. Janet Allenby adds that biotin levels can be depleted in the body if you have kidney disease, malabsorption disease or you’re taking certain medications.
What are the benefits?
If someone is deficient in biotin, they may see dry, brittle nails, split ends and hair breakage. They may also see more sallow, dull skin. According to Dr. Shamban, this B vitamin helps form the fatty acids that create the elasticity, strength and density for hair, nails and skin. “It is often referred to as ‘hair food,’ and is popular for hair growth and nail strength,” she says. “However, there isn’t much scientific evidence supporting this. Most of us are not actually deficient in vitamin B. But, adding it into our diet does seem to improve hair and nail strength and growth. It also seems to boost moisture levels in the skin. With enough biotin-rich, protein-filled food in our diet, properly broken down by enzymes, the biotin is ‘freed’ and can get to work.” Biotin can also be used in treatments for diabetes and nerve problems.
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How does biotin differ when used topically versus ingested?
Biotin is listed as a key ingredient in many hair-care products, including shampoos, conditioners, masks, serums, and even stylers. Rochester, NY dermatologist Lesley Loss, MD says that when used topically, biotin will not make hair grow faster or longer. But, it may promote longer, stronger hair by strengthening the hair follicle with consistent use. “Keep in mind that scientific evidence suggests that unless a person is biotin-deficient, ingesting biotin or implementing a biotin-based topical regimen will not make much of a difference.”
Dr. Allenby says biotin is best utilized as an oral supplement, which she uses in her aesthetic dermatology practice. “I like oral supplements like Nutrafol that are used to improve skin, hair and nail health and growth,” she notes. “We commonly use them if a patient has hair loss or has lost the luster in their skin and hair.”
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How often should you take it?
According to the National Institutes of Health, the amount of biotin you need each day depends on your age. For adults age 19 and over, the average daily recommended amount is 30 micrograms (mcg). However, Dr. Shamban says that most of us get that in our daily diet, as vitamin B7 is found in eggs, meat, vegetables, nuts and other foods. “Additional biotin supplementation is usually not necessary if you eat a balanced diet,” she explains. “The National Institutes of Health reporting concurs there is insufficient data to support most recommendations or need for supplementation. And, much of the noted improvements are more anecdotal and not clinically supported. They’re lacking significant research for end points on these claims in healthy individuals. That said, many of my patients feel they experience improvements from taking biotin supplements.”
Most hair supplements on the market contain exponentially more than a mere 30 micrograms. But, Dr. Shamban says this is generally safe, and so is ongoing usage. (Nutrafol, for example, contains 3,000 mcg.) “Because biotin is a water-soluble vitamin, any excess will pass through the body and be excreted naturally,” Dr. Loss explains. “However, if you experience any negative side effects, discontinue use immediately.”
Are there side effects when taking biotin?
This vitamin is generally considered safe and drug interactions are rare. However, some skin rashes and digestive issues can occur after beginning supplementation. A rash may appear as itchy, red bumps, though some people just feel itchy. This can be a signal that your body has too much biotin. “If you take other medications or supplements, talk to your board-certified dermatologist or general practitioner before adding it to your supplement regimen,” Dr. Allenby explains. “Mixing biotin with some medications can be harmful and cause potential side effects as well.”
It’s also important to note that hair and nail issues can sometimes reflect deficiencies in other things, like iron, vitamin D or low thyroid. “If you are considering a biotin regimen to treat hair and nail issues, definitely talk to your dermatologist or doctor to properly evaluate and diagnose your issue,” says Dr. Loss. “Biotin can also alter thyroid function tests, so have these discussions prior to starting a biotin regimen.” Other potential side effects, Dr. Shamban notes, include a potential effect on lowering blood sugars, which can be important for those with diabetes to be aware of and monitor.
Biotin-Rich Supplements Recommended by Experts
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Nutrafol Women ($88)
Nourish your hair from the inside out with this derm-recommended, science-backed supplement. Dr. Allenby is a big fan, and suggests these capsules to many of her patients suffering from thinning hair or hair loss. Take four capsules per day for 3,000 mcg of biotin and whole host of other beneficial nutrients that support healthy hair growth.
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HUM Nutrition Hair Strong ($26)
These new biotin-infused capsules (you only need one per day) have been clinically tested to improve hair strength and speed up hair growth. They also contain a whopping 5,000 mcg of biotin! In a clinical study on 65 women, 94 percent of participants self-reported improved hair strength and 89 percent self-reported faster hair growth.
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Briogeo Destined for Density Vegan Omega 3, 6, 9 + Biotin Supplements for Healthy Hair ($60)
These sugar-free softgel capsules combine biotin with vegan omega 3, 6 and 9 fatty acids, and essential vitamins and minerals to support hair growth and skin health. In a consumer-perception study, hair was noticeably fuller and shinier in two months.
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OLLY Heavenly Hair Gummies ($15)
If you prefer gummies, which make a nice sweet treat after dinner, these orange-flavored ones are the way to go. Keratin, biotin (3,000 mcg), mineral silicon and antioxidant-rich amla are at the heart of this supplement to support healthy hair follicles. Plus, they’re made without synthetic flavors or colors.
