Medically reviewed by Cynthia Cobb, DNP, APRN, WHNP-BC, FAANP — composed by tess Catlett — updated on April 5, 2021

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Biotin is a water-soluble vitamin it is a component of the vitamin B family. It’s also known together vitamin H.

Your body needs biotin to aid convert details nutrients right into energy. It also plays an essential role in the health of her hair, skin, and also nails.

If you aren’t getting sufficient biotin, you might experience hair ns or a scaly red rash. However, a deficiency is rare. In many cases, the biotin you obtain from her diet is enough for girlfriend to reap the wellness benefits the offers.

Still, many civilization are enhancing their intake in really hopes of added benefits.

Keep reading to discover out exactly how to add biotin to your diet, what to look for in a biotin supplement, possible side effects, and more.


What the research says about biotin and hair growth

Keratin is a basic protein that provides up her hair, skin, and also nails. The clear the biotin boosts your body keratin infrastructure. But past that, researchers aren’t really certain what biotin’s role in hair or skin care is.

Research on the results of biotin top top hair growth is really sparse. Come date, yes sir only restricted evidence to suggest that boosted biotin entry may assist promote hair growth.

In reviewing researches — such as the two detailed below — proof is inconclusive the biotin impacts hair expansion as supplements taken contain not just biotin yet other ingredients together well. The development in hair development cannot be attributed come the biotin alone.

For example, in one 2015 study, women with thinning hair were provided an oral naval protein complement (MPS) comprise biotin and also other ingredients, or a placebo pill (no active treatment) double per day for 90 days.

At the beginning and end of the study, digital pictures were take away of the impacted areas top top the scalp. Every participant’s hair was likewise washed, and any burned hairs were counted.

The researcher discovered that women that took one MPS experienced a significant amount of hair growth in the areas influenced by hair loss. They also had much less shedding.

A 2012 study by the same researcher produced similar results. Entrants perceived advancement in hair growth and quality ~ 90 and also 180 days.

Learn around other B vitamins for hair growth.


Daily encourage intake

Biotin deficiency is rare, therefore the Food and also Drug management doesn’t market a recommended dietary pin money (RDA). RDAs can vary based upon a person’s age, sex, and overall health.

Instead, experts recommended the adhering to dosage guidelines. Anyone period 10 year or older have to get in between 30 and also 100 mcg per day. Infants and children have to get:

birth come 3 years: 10 come 20 micrograms (mcg)ages 4 to 6 years: 25 mcgages 7 come 10 years: 30 mcg

People who room pregnant or breastfeeding might need greater levels that biotin.

Talk with your doctor around the right daily intake for you. Castle can carry out guidance on how to safely boost your dosage to carry out the preferably benefits.

You can fulfill your recommended biotin allowance with your diet or by acquisition a biotin supplement.


You’re probably already getting the everyday recommended amount of biotin from the food you eat. Yet if you’d favor to boost your intake, you have the right to add more biotin-rich foods into her diet.

These include:

organ meats, such together liver or kidneyegg yolknuts, such together almonds, peanuts, and walnutssoybeans and also other legumeswhole grainsbananascauliflowermushrooms

Heat deserve to reduce biotin’s efficacy, for this reason opt for raw or minimally handle dishes.

The amount of biotin deserve to vary indigenous food come food, too, so be certain to review the nutritional details whenever possible. This can assist you pick items v the most biotin for your buck.


If you don’t think you getting enough biotin from her diet, or if you’re just looking come up your dosage, supplements might be an option.

Biotin additionally are accessible over the counter in capsule or tablet computer form. Girlfriend can discover a good selection of biotin additional here.

Although the Food and Drug administration regulates dietary supplements, it’s crucial to review the packaging carefully and also only acquisition from a supplier you trust.

Most civilization can take biotin supplements there is no any an unfavorable effects, however minor side effects are possible. This include:

nauseacrampingdiarrhea

You may be able to reduce your threat for side impacts by taking your supplement with food. Supplements aren’t because that everyone, therefore talk with your doctor prior to use.

They deserve to talk with you about the potential risks and benefits, and the proper dosage. Friend should constantly follow the dosage information on the brand unless your doctor instructs otherwise.


Although an ext research is required to evaluate its impacts on hair growth, biotin does have actually several proven benefits.

For example, biotin is just one of several B vitamins that assistance a healthy and balanced metabolism. Biotin converts glucose from carbohydrates into power for the body and also aids amino acids in carrying out normal bodily functions.

Biotin is also thought to:

reduce inflammationimprove cognitive functionhelp lower blood sugar in civilization with diabetesincrease HDL “good” cholesterol and also decrease LDL “bad” cholesterol

Learn much more about the benefits of biotin.


Adding more biotin-rich foods items to her diet no carry any risks. However, friend should always check with your medical professional before adding a brand-new supplement to your routine.

Biotin no have any known interactions, yet your doctor should still confirm supplement usage alongside any kind of other drugs you might be taking.

Your doctor can additionally provide an ext individual information about dosage and also potential side effects.

Biotin is a water-soluble vitamin, so any kind of extra biotin in your body will certainly flush out v your urine. This makes a potential overdose unlikely.

If you develop an inexplicable or unforeseen skin rash after increasing your biotin intake, check out your medical professional immediately. In rare cases, this is a authorize of biotin overdose.

Your medical professional will inspect for the adhering to to confirm an overdose:

low vitamin C levelslow vitamin B6 levelshigh blood street levelsdecline in insulin production

If your medical professional confirms the you’re acquiring too lot biotin, they will mitigate your recommended dosage.


Most world won’t see any noticeable benefits till they’ve raised their intake for several months. For finest results, you must be constant in your intake.

If you’re raising your intake v food, you’ll have to eat number of biotin-rich foods on a everyday basis to in reality ingest enough biotin to make a difference.

If you’re acquisition a supplement, it’s important that you take it it day-to-day or as your doctor instructs friend to.

Although research study is limited, research studies from 2012 and 2015 suggest that results may be seen in as little as 90 days.

This includes rise in growth and also shine. It’s thought that the much longer you consume a greater dose, the far better your outcomes will be.

Learn about an ext ways come make her hair prosper faster.

See more: A Nurse Is Teaching About Nutritional Requirements For A Client Who Is Starting A Vegetarian Diet


If you’re experiencing hair thinning or hair loss, biotin may assist in regrowth. Yes sir some study to imply that increased biotin intake deserve to improve overall hair quality, consisting of thickness and also shine.

You may already be gaining the biotin you require through her diet, so talk v your doctor around the finest option because that you. They may recommend details dietary changes or a biotin supplement. Be sure to follow any dosage guidelines the they provide.

If you start having any type of unusual symptoms while taking a biotin supplement, discontinue use and also see your doctor immediately.