You notice more hair in your brush than usual. Maybe your part looks wider. Maybe you’ve already spent way too much money on shampoos that promise miracles. And now everyone on TikTok is saying biotin is the answer. Should you give it a try?
Let’s break it down.
What Is Biotin?
Biotin, also known as Vitamin B7 or Vitamin H, is a water-soluble B-vitamin. It plays a major role in helping your body convert food into energy and supports the health of your skin, nails, and—yes—your hair.
You can naturally find biotin in foods like:
-
Eggs (especially the yolk)
-
Almonds
-
Spinach
-
Sweet potatoes
-
Salmon
So, if it’s in your food already, do you need to take a supplement?
Does Biotin Really Help with Hair Loss?
Here’s what we know:
Biotin deficiency can lead to thinning hair, brittle nails, and skin rashes. In such cases, supplementing with biotin can reverse the symptoms.
However, biotin deficiency is rare in healthy people who eat a balanced diet.
What the Research Says
-
A 2017 review in Skin Appendage Disorders looked at 18 case reports and found that biotin improved hair and nail growth—but only in people who were deficient.
-
According to the National Institutes of Health (NIH), there is limited evidence that biotin supplements help people who already have normal levels.
So, if you're not deficient, the benefits may be minimal.
Are You Deficient in Biotin?
Signs of a possible biotin deficiency include:
-
Thinning hair or hair loss
-
Skin rashes, especially around the eyes, nose, and mouth
-
Brittle nails
-
Fatigue or mood changes
Causes of deficiency:
-
Pregnancy
-
Smoking
-
Heavy alcohol consumption
-
Certain medications (e.g., anti-seizure drugs, antibiotics)
-
Digestive issues (e.g., Crohn’s disease)
If you suspect a deficiency, speak with your doctor. A simple blood test can check your biotin levels.
Is Biotin Safe?
Yes, for most people. Biotin is water-soluble, meaning excess amounts are flushed out in your urine.
However, high doses can interfere with lab tests, including:
-
Thyroid hormone tests
-
Cardiac troponin levels (important for diagnosing heart attacks)
The FDA issued a warning in 2017 about this interference. If you're taking supplements, tell your doctor before doing any lab work.
Who Actually Benefits from Biotin?
People most likely to see results from biotin supplementation include:
-
Individuals with a diagnosed deficiency
-
Pregnant women (under medical supervision)
-
Those with conditions affecting nutrient absorption
-
People recovering from prolonged antibiotic use
For the average person with normal biotin levels, the benefits are likely negligible.
Alternatives That Actually Work
Hair loss can be caused by many factors, not just vitamin deficiencies. Here are evidence-based solutions that may help:
Nutrition
Ensure your diet includes:
-
Iron
-
Zinc
-
Vitamin D
-
Omega-3 fatty acids
-
Protein
Scalp Health
-
Use sulfate-free, gentle shampoos
-
Avoid frequent heat styling or tight hairstyles
-
Exfoliate your scalp once a week
Stress Management
Stress is a major trigger for hair shedding. Consider:
-
Meditation
-
Yoga
-
Cognitive behavioral therapy (CBT)
Topical Treatments
-
Minoxidil (Rogaine): FDA-approved for both men and women
-
Ketoconazole shampoo: May reduce inflammation linked to hair loss
Medical Options
-
PRP Therapy (Platelet-Rich Plasma)
-
Microneedling
-
Hair transplant surgery
-
Consultation with a dermatologist or trichologist
Real People, Real Results
"I started taking biotin after noticing my nails were weak and my hair felt thinner. After three months, my nails grew faster, but I didn’t see much change in my hair." — Sarah, 32
"Biotin worked great for my postpartum hair loss. My doctor said I had a mild deficiency, and within a few weeks I noticed a difference." — Alyssa, 28
Frequently Asked Questions (FAQs)
Q: Can biotin cause acne?
A: Some people report breakouts with high doses. If this happens, lower your dosage or stop using it.
Q: How long does it take to see results from biotin?
A: If you’re deficient, improvements may show within 3-6 months.
Q: Is biotin safe during pregnancy?
A: Yes, but only in the recommended dose. Consult your doctor before taking any supplements during pregnancy.
Q: Can I take biotin with other hair supplements?
A: Generally, yes—but check for overlapping ingredients and avoid megadoses.
The Verdict
Biotin is not a one-size-fits-all miracle. It can help—but only in specific cases, like deficiency. For most people, focusing on overall nutrition, reducing stress, and using medically approved treatments will offer more reliable results.
Healthy hair doesn’t come from a single pill—it’s a reflection of your overall well-being.