Does Biotin Actually Help With Hair Growth? Experts Weigh In On the B Vitamin
If you don’t have a biotin deficiency, it may be more of a hassle
Using biotin If you are struggling or have struggled with hair loss and thinning, there’s a good chance you’re familiar with biotin. It’s been around for decades as it supports healthy skin, hair and nails, and it’s been said to help with hair growth—but does it actually work? We talked to two hair experts (a trichologist and a hair loss doctor) for their thoughts on biotin for hair growth, including the differences between oral and topical biotin, how efficacious it is and the pros and cons of using the vitamin.
What is biotin?
First and foremost, let’s get into what exactly biotin is. “Biotin is a B vitamin—vitamin B7—that plays a role in energy metabolism and helps support healthy hair, skin and nails,” says Ross Kopelman, DO, a hair restoration surgeon in New York City. Biotin is also referred to as vitamin H.
While some proteins and vitamins are naturally produced by our bodies, like collagen, our bodies do not naturally produce biotin. Instead, Kerry Yates, trichologist and founder of Colour Collective, says biotin is found in foods like eggs, salmon, sweet potatoes, nuts and seeds. Dr. Kopelman adds that biotin can also be found in leafy greens.
Since biotin is naturally found in so many common foods many of us already eat, supplementing your body with additional biotin isn’t always necessary. “Most people are already getting enough without even thinking about it,” says Dr. Kopelman. “That’s actually why I don’t typically recommend biotin supplements unless there’s a proven deficiency.”
Benefits of biotin
Biotin supports keratin production
Biotin can help support healthy skin, hair and nails, both of our experts tell us, as it aids in supporting our bodies’ keratin structure. Keratin is key for healthy hair. However, as aforementioned, many of us already get enough biotin through our diet, so therefore are already reaping the benefits of biotin without much effort. Additional biotin (such as through a biotin supplement) is mostly beneficial to those who are deficient in it.
“Biotin supports the structure of keratin, which is the protein that makes up hair, so if someone is deficient, supplementing can absolutely help with hair strength and possibly growth. But in my experience, true biotin deficiency is pretty rare, and in people who aren’t deficient, taking extra biotin doesn’t usually lead to dramatic changes,” says Dr. Kopelman. “That’s why I generally steer patients away from taking it ‘just because.’”
Biotin feeds the hair follicle
Healthy hair starts at the follicle, so it’s important to nourish your hair follicles. Unhealthy hair follicles can lead to hair loss, breakage and more. “Biotin helps ‘feed’ the hair by supporting follicle health, which in turn can help reduce hair fall and encourage stronger, thicker growth,” says Yates. “It’s known to improve the overall appearance and resilience of the hair, making it shinier, less prone to breakage, and generally healthier over time.”
Downsides of biotin
As mentioned already, biotin isn’t the first thing Dr. Kopelman turns to to treat hair loss unless someone is already deficient in biotin, as he doesn’t find it often leads to dramatic transformations in the hair. “Mega-dosing biotin doesn’t necessarily give you better results if your levels are already normal,” he says.
Plus, there are a few potential downsides to biotin you should know about before you start taking or applying the vitamin.
Biotin can interfere with lab tests
Plan on getting lab work done soon? It’s probably best to steer away from biotin if so. “One thing I always mention is that high doses of biotin can interfere with certain lab tests—especially thyroid and cardiac tests—so it’s something to be mindful of,” affirms Dr. Kopelman.
Biotin may lead to breakouts
Some people who have tried biotin have experienced acne, a side effect no one wants. “I’ve had patients report breakouts from higher doses, too,” says Dr. Kopelman. “For most people, a balanced diet gives them all the biotin they need without the potential side effects.”
Oral vs topical biotin
There are a few different ways you can incorporate biotin into your routine if you’re looking to try it. You can go the oral route, a.k.a. take a biotin supplement, or you can apply biotin topically.
“Oral biotin works from within, supporting your body’s natural keratin production and hair growth processes. Topical biotin, on the other hand, is applied directly to the scalp or hair and can help strengthen hair fibers and nourish the follicle externally,” explains Yates. “Which works better depends on your needs.”
Oral biotin
Biotin vitamins for hair growth are found at many drugstores and online, in a variety of different doses. “Because I’m not a big fan of biotin supplements for the general population, I rarely recommend them unless someone is actually deficient. In those cases, a modest dose—something like 2,500 to 5,000 mcg per day—can be effective and safe,” advises Dr. Kopelman. “But again, that’s not something I recommend across the board. I prefer to focus on a balanced diet and more targeted treatments for hair loss.”
Yates adds on, “Oral supplements may be more effective if your hair issues are related to an internal deficiency.” Plus, she says it’s always a good idea to check with your general practitioner before you start taking anything orally.
If you are looking for an oral biotin vitamin for hair growth, Dr. Kopelman recommends going the route of a comprehensive hair supplement (not just strictly a biotin supplement) that includes biotin and other healthy hair vitamins. His picks are Nutrafol or Viviscal. Another one to try is Harklinikken Hair Supplement.
Topical biotin
Using biotin topically can be helpful if you’re looking to target a specific area to encourage growth. “Topical formulas are great for targeted support, like strengthening hair at the root or boosting shine and manageability,” says Yates. She adds, “If your goal is to improve texture, reduce breakage or just maintain healthy hair that’s already growing well, topical biotin can be a great addition.”
As far as topical biotin product picks, Dr. Kopelman recommends looking for options that have biotin as well as other healthy hair ingredients. He suggests Vegamour GRO Hair Serum and The Inkey List Caffeine Scalp Treatment. “Again, it’s the synergy of ingredients that makes these products worthwhile, not just the biotin on its own,” he says.
Conversation
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