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. A number of medications can lead to biotin deficiency as well. Among those are beta blockers, blood thinners, anticonvulsants, and retinoids. If you notice any symptoms of biotin deficiency, consult your healthcare provider. Symptoms include:.
Taking biotin supplements without being properly assessed by a healthcare provider poses the risk that diagnosis and treatment of the underlying cause of your symptoms will be delayed. Biotin deficiency is believed to be uncommon. Bacteria in the intestines usually provides more than the body's daily requirements, and many foods contain biotin as well.
Food sources of biotin in micrograms per grams include:. There are many reasons why your hair may be thinning or losing its volume, including infection, emotional or physical trauma, alopecia, and certain medications. There is not enough evidence to prove that biotin supplements are safe or effective. In most cases, the best way to prevent hair loss is to treat the underlying condition causing it. Unfortunately, you shouldn't believe everything you read on a product's packaging.
While biotin has certainly become glamorized as a cure-all for hair health, manufacturers who shill biotin to promote their product aren't making factual claims. If you begin having any unusual symptoms while taking a biotin supplement, discontinue use and see your doctor immediately.
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Learn how biotin stacks up. There's only anecdotal proof that you can use castor oil for hair growth. Options are limited for how to make facial hair grow, but there are some factors to keep in mind. Some claim rosemary oil may help hair grow and could even prevent hair loss. Does research support these claims? Health Conditions Discover Plan Connect. What the research says about biotin and hair growth. Daily recommended intake. Biotin-rich foods to eat.
Biotin supplements. Other benefits of biotin. Risks and warnings. How long until you see results? The bottom line. Read this next. Essential Oils for Hair. Medically reviewed by Debra Rose Wilson, Ph. Medically reviewed by Nicole Galan, RN. How to Make Facial Hair Grow. While a biotin deficiency is not common, some of the most common symptoms of such a deficiency include:. Biotin is commonly sold in microgram mcg capsules, rather than milligrams mg —and every mcg equals 1mg.
Biotin supplements typically come in 10 mcg micrograms , 50 mcg, and mcg. While there is no recommended dosage of biotin, the suggested adequate intake levels range from 7 mcg birth to 12 months to 35 mcg. According to the Mayo Clinic, the recommended dosage for biotin for therapeutic effects is anywhere from 30 mcg to mcg per day for adults and teenagers. People with neurodegenerative conditions or failing nerve health may benefit from significantly higher doses of D-Biotin on a daily basis.
The reason is that D-biotin supports production of the myelin sheath through the production of fatty acid synthesis. When myelin is damaged, biotin can support key enzymes, prompting the body to produce more myelin.
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