Skip to main content

Why biotin is the supplement you need for gorgeous hair

Pawel Sierakowski/Shutterstock

We’re always on the lookout for new products and treatments that will deliver a healthy, voluminous head of hair. Whether you’re on a quest to slow, stop, or reverse thinning hair, or keep your thickness and luster intact, proper hair care is crucial. While there’s no single miracle cure to get rid of bad hair days for good, there are certainly some products and nutrients that can help.

Biotin, for example, is one of the most widely revered treatments. Also known as vitamin B7 or vitamin H, biotin has long been touted as a way to strengthen hair because of its ability to stimulate keratin growth, the protein that serves as the primary building block in every strand of hair.

Considering adding this product into your hair care regimen? Here’s what you need to know about whether biotin treatments are a passing fad or bonafide benefit.

Marog Pixels/Shutterstock

Scientific evidence

To date, there have been very few scientific trials specifically designed to test biotin’s impact on hair growth and other hair-related improvements.

A 2017 review of all available evidence found only 18 studies concerning the effects of biotin on hair and nails. The good news: In all cases, patients showed improvement. The bad news: This is an extremely small sample size, and each case involved someone who had underlying problems with poor hair or nail growth. This likely means that biotin delivers the greatest benefits to people who are managing a damaged mane. If you already have healthy hair, it’s inconclusive just how beneficial the treatment can be.

Keep in mind, though, that inconclusive results don’t mean biotin doesn’t work. If you’re curious, try it out for yourself and see if you notice a difference in your hair’s strength and luster.


Dietary sources of biotin

Whether they know it or not, most people who eat a balanced diet will get their daily dose of biotin through the foods they eat. Many of the foods that already exist in your diet are rich in this vitamin, including:

  • Eggs (specifically the yolks)
  • Nuts and seeds (like almonds and sunflower seeds)
  • Sweet potatoes
  • Bananas
  • Legumes like beans and peas
  • Whole grains
  • Mushrooms
  • Avocados

In fact, biotin deficiency is so rare that the U.S. Food and Drug Administration has no recommended dietary allowance for the nutrient, but experts generally suggest between 30-100 micrograms for people 10 years of age or older. However, just because you meet the daily recommendations does not necessarily mean you’re getting enough to affect your hair growth. Biotin supplements do exactly what the name implies — supplement your normal intake with a turbo boost of additional nutrition. Over-the-counter supplements vary in their biotin content but generally range from 600-1000 micrograms of biotin per capsule.

Biotin is universally considered safe and does not interact with other medications, meaning there is minimal risk for simply trying a biotin supplement. This gives them a distinct advantage over powerful prescription drugs like Rogaine and Propecia, which come with possible side effects ranging from skin flaking to sexual dysfunction.

Why go with a biotin supplement?

Hair growth is just one of the major benefits of this vitamin — the nutrient also performs several other important functions in the body. By incorporating a biotin supplement into your lifestyle, you can also reduce inflammation, enhance brain function, improve blood sugar control, and increase the levels of HDL (“good”) cholesterol in the body.

While there is not a raft of scientific data to conclude that biotin will improve the health of your hair, it certainly won’t hurt to try. Given its excellent safety profile, affordability, and wide availability over the counter at most drug or grocery stores, there’s little risk in running a biotin experience of your own to see how your hair reacts to the treatment.

It may or may not visibly improve your hair, but you can rest easy knowing your body certainly has enough of the vitamin to keep up the normal processes of keratin building.

BlissMark provides information regarding health, wellness, and beauty. The information within this article is not intended to be medical advice. Before starting any diet or exercise routine, consult your physician. If you don’t have a primary care physician, the United States Health & Human Services department has a free online tool that can help you locate a clinic in your area. We are not medical professionals, have not verified or vetted any programs, and in no way intend our content to be anything more than informative and inspiring.

Editors' Recommendations

Scott Harris
Scott Harris is a freelance writer based near Washington, DC, with more than a decade of experience covering health…
5 great mattress protectors to keep you sleeping soundly
A woman wearing a striped shirt touches a mattress

Does your bed need an upgrade? Hint: if there’s nothing between your sheets and your mattress, it definitely does. Using a mattress protector can keep your bed clean and fresh for years to come, but did you know it can help you sleep, too?
There are lots of mattress protectors on the market today, but these ones from trusted sleep brands are lightweight and breathable, so they won’t change the feel of your bed. They’ll keep your mattress safe from all types of things you don’t want near you while you rest—think bed bugs, dust mites, bacteria, and the like—which will give you the peace of mind you need to get a good night’s sleep. Here are five we recommend:

No matter what you’re looking for in a mattress protector, brands like Luna and SafeRest can give it to you. They have everything from plain and simple to waterproof and extra protective, but only you know exactly what will work for you. At the least, though, you should opt for something that protects against allergens and bacteria. Luckily, most mattress protectors will qualify!
These mattress protectors are all available on Amazon, too, so you won’t have to stress about getting your bed’s newest accessory quickly. Once you find the one for you, you’re just one or two sleeps away from the slumber of your dreams.

Read more
5 essentials every girl needs for long drives
woman at airport unloading suitcase from car while wearing a mask

Historically, women were not allowed to drive because certain laws prohibited them from doing so. They were thought to be terrible drivers who were completely untrustworthy behind the wheel. Fortunately, many women pushed back against this notion of women being inferior drivers. Eventually, women gained their right to drive and have been hitting the road ever since. If you’re one of the many other women who like to travel a lot, you likely understand the importance of making sure that your vehicle is safe to drive. Aside from regular maintenance checks, there are many products available to keep you safe and secure while you explore the road. Here is a list of some of our favorite car essentials for travelers:

Driving is a luxury that can allow you to see the world from a different perspective. And while it can be loads of fun, it’s important to remain safe while you’re on the road. Whether you’re taking a cross-country road trip or driving to a neighboring town, you should always make sure to store some car essentials in your vehicle in case of an emergency. You can keep smaller items inside of your glove compartment while the larger items can fit neatly inside your trunk. With the help of some of these products, you can make your next road trip your best one yet.

Read more
You’ll love these products to help you unwind
the best lotions for extremely dry skin

Self-care is a buzzword that you’ve probably seen floating around social media or somewhere on television. Some ways to exercise self-care can vary from person to person. For some, practicing self-care might be going on a weekend road trip. For others, it might mean getting a massage. No matter how you decide to practice it, it’s important to take a much-needed break from the hustle and bustle of everyday life. If you’re a student, working professional, mother, or just need some time to yourself, you might consider some helpful products for making the most of your recreational time.

You can maximize your weekends by using these products to help you unwind. Whether it’s for the weekend or a long vacation, taking care of yourself in all areas of your life is necessary to leading a happy and healthy life. With many people now working from home, it’s even easier to work on a relaxing art project during your lunch break or after work. Making sure that you’re mental and physical health is taken care of can even help you become a more productive student, employee or parent. When your mind and body are healthy, you shine from the inside out. Take advantage of some of these useful products and start celebrating yourself today.

Read more