If you’ve searched for ways to combat hair loss, you’ve likely stumbled across biotin as a suggested solution. But does biotin promote hair growth?

Let’s explore the role of biotin in the body, its connection to hair health, and whether supplementation might benefit you.

What is Biotin?

Biotin, also known as vitamin B7, is a water-soluble vitamin that plays a crucial role in several metabolic processes. It helps the body convert fats, carbohydrates, and proteins into energy, making it essential for overall health.

Because biotin is water-soluble, it isn’t stored in large amounts in the body and must be consumed regularly through food or supplements. Biotin is also important for maintaining healthy skin, hair, and nails, which is why it has gained attention as a potential nutrient for supporting hair growth.

How does Biotin support hair growth?

Biotin is essential for producing keratin, a key structural protein that forms the foundation of hair, skin, and nails. Its role in keratin production is why biotin is often associated with maintaining hair strength, thickness, and overall health.

Biotin supports hair health in the following ways:

1. Strengthens Hair

Biotin helps improve the texture and resilience of hair, reducing brittleness and breakage. This is particularly beneficial for individuals with weak or fragile hair.

2. Supports Keratin Production

Keratin is vital for the structure and strength of hair strands. By supporting keratin synthesis, biotin can help maintain thicker, stronger, and healthier-looking hair over time.

3. Addresses Biotin Deficiency

Hair thinning or loss may sometimes result from a biotin deficiency. When this is the case, addressing the deficiency through diet or supplementation may help restore hair health.

While biotin supports hair health, it’s important to note that its effectiveness in promoting hair growth is most evident in individuals who are deficient in the vitamin.

How much biotin do I need per day?

For most people, the recommended adequate intake (AI) of biotin is:

• 30 micrograms (mcg) per day for adult men.
• 25 micrograms (mcg) per day for adult women.

During pregnancy and breastfeeding, biotin requirements may increase slightly to support maternal and infant health.

Most adults will naturally consume approximately 40-60 mcg of biotin daily through regular food intake, which is more than enough to meet these guidelines. Foods like eggs, almonds, salmon, and sweet potatoes are excellent sources of biotin, making it easy to meet your daily needs without supplementation in most cases.

However, certain factors can increase the risk of biotin deficiency, including:

• Chronic alcohol consumption: Impairs nutrient absorption.
• Pregnancy: Up to one-third of pregnant individuals may have lower biotin levels.
• Medications: Anticonvulsants and some antibiotics can reduce biotin absorption.
• Intestinal issues: Conditions like inflammatory bowel disease (IBD) can impair biotin uptake.
• Smoking: Smoking depletes biotin levels more quickly.

If you belong to any of these groups, you may want to assess your biotin intake with the help of a healthcare provider.

What are natural sources of biotin?

Biotin is found in a variety of foods, making it relatively easy to include in a balanced diet. Some biotin-rich foods include:

• Eggs: One cooked egg provides approximately 10 mcg of biotin.
• Salmon: Half a cup of canned salmon contains around 5 mcg.
• Sunflower Seeds: A quarter cup of roasted seeds offers about 2.6 mcg.
• Sweet Potatoes: A medium-sized sweet potato contains around 2.5 mcg.
• Almonds: A small handful provides roughly 1.5 mcg.

Eating a varied diet that includes these foods can help you maintain healthy biotin levels while also supporting general health and well-being.

What does the research say about biotin and hair loss?

Scientific evidence supporting biotin’s role in hair health focuses primarily on cases of deficiency. Signs of biotin deficiency include hair thinning, brittle nails, and skin rashes. Addressing this deficiency through diet or supplements often helps restore these functions.

A 2017 review published in Skin Appendage Disorders analysed 18 reports showing improved hair and nail growth in individuals with confirmed biotin deficiency after supplementation. However, for people who are not deficient in biotin, the research is less conclusive.

Final thoughts

Biotin is an essential nutrient that supports the health of your hair, skin, and nails. While it’s no miracle cure, biotin can play a role in improving hair strength and thickness, particularly for individuals with a deficiency.

For most people, a diet rich in biotin-containing foods—like eggs, nuts, salmon, and sweet potatoes—is enough to maintain healthy biotin levels. However, if you have difficulty meeting your needs due to medical conditions or other factors, biotin supplements may be a helpful option.

Remember, hair health is influenced by many factors, including genetics, diet, lifestyle, and overall well-being. If you’re experiencing persistent hair thinning or loss, consult with a healthcare provider to explore possible causes and develop a personalised plan.

By nourishing your body with the right nutrients and practicing good hair care habits, you can support stronger, healthier hair over time.

Vitable offers personalised vitamin subscriptions that allow you to tailor your supplement regimen to your specific needs. Take our quiz and discover your personalised combination of vitamins and minerals to support your health and well-being.

Find out more about other supplements that can support your overall health:

Biotin | Activated B Complex

*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.

References 

1. National Health and Medical Research Council. (n.d.). Nutrient Reference Values for Australia and New Zealand: Biotin. Eat For Health. Retrieved December 6, 2024, from https://www.eatforhealth.gov.au/nutrient-reference-values/nutrients/biotin
2. Office of Dietary Supplements. (2017, December 8). Biotin - Health Professional Fact Sheet. National Institutes of Health. Retrieved December 6, 2024, from https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/
3. Guo, Emily L, and Rajani Katta. “Diet and hair loss: effects of nutrient deficiency and supplement use.” Dermatology practical & conceptual vol. 7,1 1-10. 31 Jan. 2017, doi:10.5826/dpc.0701a01 
4. Yelich A, Jenkins H, Holt S, Miller R. Biotin for Hair Loss: Teasing Out the Evidence. J Clin Aesthet Dermatol. 2024 Aug;17(8):56-61. PMID: 39148962; PMCID: PMC11324195.
5. Patel DP, Swink SM, Castelo-Soccio L. A Review of the Use of Biotin for Hair Loss. Skin Appendage Disord. 2017;3(3):166-169. doi:10.1159/000462981
6. Yang JC, Jacobs JP, Hwang M, Sabui S, Liang F, Said HM, Skupsky J. Biotin Deficiency Induces Intestinal Dysbiosis Associated with an Inflammatory Bowel Disease-like Phenotype. Nutrients. 2023 Jan 4;15(2):264. doi: 10.3390/nu15020264