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A well-balanced diet is likely to supply most people’s needs unless a doctor advises them otherwise. Several studies have tested biotin’s ability to lower blood glucose in people with type 1 and type 2 diabetes. By Regina C. Windsor, MPH, RDNRegina Windsor, MPH, RDN, is an editor for Verywell Health.
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Soon, you’ll know for sure whether biotin influences hair growth and if it’s an overnight miracle or not. However, it is important to stick to the recommended daily intake or consult with a healthcare professional if you are considering taking higher doses of biotin. It is important to stick to the recommended daily intake or consult with a healthcare professional if you are considering taking higher doses of biotin.
What are the benefits of biotin?
Although rare, biotin deficiency can cause skin rashes, brittle nails, as well as hair thinning and loss. Biotin may support hair growth in people whose hair thinning or loss occurs due to a biotin deficiency. Other vitamin deficiencies may also affect the health of your hair.
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Taking biotin would not be effective for either of these conditions. Some biotin supplements contain 2,500 mcg or more, which is significantly higher than the suggested dose for most adults. However, while a person may get an upset stomach, there is no evidence to suggest these high doses are dangerous. According to the National Institutes of Health, the average person in a western population consumes 35–70 mcg of biotin daily from foods they eat. For most people, a supplement will not be necessary as long as they are eating a healthy, varied diet.
These include biotin, protein, choline, iron, and vitamins A, D, and B12. They also have lutein and zeaxanthin, two antioxidants known to maintain the health of eyes, hair, and skin. Most of the egg's vitamin D is found in the yolk, so you may not get the same benefits from egg whites. These fish have nutrients, such as omega-3 fatty acids, protein, selenium, vitamin D3, and B vitamins, which may help promote strong and healthy hair growth.
Possible side effects of biotin
Just make sure you consume enough biotin through your diet or supplements. Yes, there’s a right and wrong way to take biotin for hair growth, and that’s what we’re focusing on in this section. If you go to your dermatologist with a hair loss concern and they put you on a biotin supplement, you can give it a try. If you want to maximize your chances of seeing timely results with biotin, you need to make sure that you’re taking the right dose. Though, when it comes to biotin, there is no universal dose that produces hair growth.
Tell your healthcare providers about any dietary supplements you’re taking, such as herbs, vitamins, minerals, and natural or home remedies. While many products do provide applicator nozzles that reach through the hair, some droppers aren’t as precise. Meat has a lot of protein and iron, which are involved in the hair growth cycle. However, overeating red meat has been linked to other health issues, such as cardiovascular (heart) disease. Other things, like age, genetics, medication use, environmental exposure, and overall health, also play a role in hair growth. If you are experiencing hair loss or hair shedding, it may be due to another nutritional issue, like an iron deficiency, or an underlying health condition, such as a thyroid disorder.
Healthy hair, skin, and nails?
Over time, however, as more scientific research has been done, the question of whether biotin actually has any effect on hair loss and regrowth has been raised. Biotin is a water-soluble vitamin that helps produce the protein keratin, which is essential for healthy hair, nails, and skin. While there is limited research on the effect biotin has on hair growth, people with a biotin deficiency may see healthier hair if they start supplementing.
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Biotin taken as a dietary supplement is relatively safe and unlikely to have toxic effects since it’s water-soluble (1). Biotin supplements are generally unnecessary unless you have a biotin deficiency or a risk factor that increases your risk of a deficiency. Say you’re going in for a lab test of your urine or blood – if you’ve got a high level of biotin in your system, your results may be inflated or reduced, masking your actual health status.
Consuming biotin in high doses, such as 5000 mg, can potentially lead to side effects. By ensuring you consume enough biotin, you can support the health and strength of your hair, leading to improved growth. Energy drinks and sugary snacks may be louder, sweeter, and faster-acting than natural sources of sugar, but rarely are those benefits conferred without some form of reckoning down the road. However, some people experience mild side effects like nausea and digestive issues––especially at high doses––as well as breakouts in acne-prone people.
Egg whites include a protein known as avidin, which can obstruct the absorption of the vitamin biotin if eaten raw. Sweet potatoes are high in vitamins, minerals, fiber and antioxidants known as carotenoids. They can be made into fries or mashed potatoes by peeling, boiling, and mashing them. A biotin-rich diet will may aid in blood sugar regulation, which is advantageous for those who already have diabetes or are at risk of getting it, as per a study published in Frontier’s Journal.
Then, they review your medications (because some can cause hair loss) and bloodwork. Exploratory studies suggest biotin may benefit patients with severe diabetic peripheral neuropathy (4), and improve glycemic control when taken with chromium (5). Some case reports suggest biotin may help reduce chemotherapy-related skin rash (18), but overall evidence is lacking to support its use for dermatological disorders (31). But dietary supplements can interact with some medications and affect how they work.
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