Does Biotin Help With Hair Growth or Loss? A Dermatologist Answers
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Without further ado, keep scrolling to read more about what biotin is, how it interacts in the body, potential side effects, and more. Dr. Bhanusali generally recommends taking biotin as part of a multivitamin, versus through a topical product (which is even less likely to be effective for anything). "You could have hypothyroidism, you could have lupus, you could have iron deficiency, you could have zinc deficiency, you could have vitamin D deficiency," says Samolitis. Bhanusali recommends getting your iron levels checked and taking 5,000 IU (international units) of vitamin D3 per day, as some studies have suggested it can help patients with female pattern hair loss.
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Low iron levels may cause iron deficiency anemia, which has been linked to hair loss (1). Eggs are also a great source of zinc, selenium, and other hair-healthy nutrients. This makes them one of the best foods for optimal hair health (4). Eggs are a great source of protein and biotin, two essential nutrients for hair growth. For this reason, your healthcare professional may ask you to stop taking biotin supplements for 48 hours prior to having bloodwork done (14).
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"You can maintain a healthy biotin level by eating meat, eggs, fish, seeds, nuts, and some vegetables like spinach, broccoli, and sweet potatoes," says Friese. Although there is little evidence of direct health consequences of biotin supplementation, excessive intake may interfere with laboratory test results. However, people with biotin deficiencies and those who are pregnant or breastfeeding may require biotin supplementation. Taking them can also cause high biotin levels in your blood, which can interfere with certain lab tests, including those used to measure thyroid hormones, vitamin D, and heart health (2). Outside of these populations, biotin supplements or biotin-added hair products are unlikely to offer any benefits (12). For example, researchers in one study prescribed a biotin supplement to 22 patients with low biotin levels for hair loss following gastric sleeve surgery (6).
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"Eating too few calories or not getting enough nutrients like iron or protein every day can cause hair loss as well." "Anecdotally, I've had a few patients report that taking biotin caused an acne flare," says Colaco. Colaco says the one exception is the very few people with an actual biotin deficiency. "Studies have shown that people who fall into this category respond well to supplementation," she says.
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“Apply the serum to a small spot on the scalp for a few days to ensure that there is no irritation before applying it more broadly,” says Dr. Mirmirani. “A measured approach is best.” To that end, get comfortable with the fact that you’ll need to be both consistent and patient in your usage, as the results can take time. The U.S. Department of Agriculture’s (USDA’s) FoodData Central does not list the biotin content of foods or provide lists of foods containing biotin. Those who frequently enjoy raw eggs in recipes for mayonnaise, Caesar dressing, or eggnog may want to reconsider.
However, if you feel you're having a skin reaction that may be a result of your daily biotin supplement, you could be onto something. Another consensus among the experts interviewed for this story is that there is not enough research to prove that biotin actually aids hair growth. In a case report on the subject of biotin supporting hair health published in the Pediatric Dermatology journal in 2007, it was only found to help a child with a very rare condition called Uncombable Hair Syndrome. Hair supplements promising "longer, stronger" hair often contain more than the typical RDA of biotin.
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Once you've finished conditioning and rinsing, make sure to gently dry your hair. "You should never rub aggressively with a towel, as that can cause breakage and tangles," Hurtado says. "It's best to squeeze out excess water using a microfiber towel, which is gentle on the hair. It also helps reduce frizz and tangles."
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A quarter-cup of roasted sunflower seeds has 2.6 micrograms of biotin, more than the amount present in any other seed. You can take biotin as a multivitamin, B-vitamin complex, or individual supplement. They usually come in 10-microgram, 50-microgram, and 100-microgram tablets. Plus, B vitamins are important for your brain and nervous system, which could help with neurological symptoms of diabetes, such as neuropathy (nerve damage). If you’re a glass-half-full kinda person, you hear the words “might not work” and cling to the word “might,” in which case you’ll probably give biotin a try anyway.
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How much biotin does a person with a biotin deficiency need?
Suffice it to say, always talk to your doctor before starting a biotin supplement—especially, that is, if you’re getting your thyroid tested or take different medications. If you're nurturing your hair and are still experiencing hair loss, there are in-office treatments to consider — specifically laser and platelet-rich plasma (PRP), which is recommended by Gross and Bhanusali. Samolitis suggests blood tests to indicate if you have a hormonal imbalance that may require something like a DHT (dihydrotestosterone, a metabolite form of testosterone) blocker that can be applied topically. "This is why I recommend when you have hair loss that you see a dermatologist because finding the correct diagnosis is really important," says Samolitis.
In the second study, 2.5 mg biotin daily for an average of 5.5 months in 45 patients with thin and brittle fingernails resulted in firmer and harder fingernails in 41 of the patients (91%) [26]. Finally, the third, retrospective study in 35 patients with brittle nails found that 2.5 mg/day biotin for 6–15 months resulted in clinical improvement in 22 of the 35 patients (63%) [27]. Only case reports are available to support claims that biotin supplements can promote hair health, and these reports were only in children [28,29]. These studies found that 3–5 mg/day biotin in children with uncombable hair syndrome (a rare disorder of the hair shaft) significantly improved hair health after 3–4 months. Signs of biotin deficiency include skin rashes, hair loss, and brittle nails [10,13].
Biotin (also known as vitamin B7 or vitamin H) is a water-soluble vitamin that serves as an essential cofactor for carboxylase enzymes in multiple metabolic pathways. Due to its relatively low cost and abundance of availability in cosmetic products, biotin has become the new trend for consumers wishing to have longer, healthier hair and nails. Current recommendations for biotin by the Institute of Medicine state that the daily adequate intake (AI) for adults is 30 μg/day [1]. Most healthy individuals meet these requirements through a well-balanced diet, though many still take up to 500–1,000 μg of biotin supplementation daily. Although no major toxicities of excess biotin have been reported, data on the actual benefit of biotin's effect on hair and nail growth is limited. Moreover, outside the setting of pregnancy, malnutrition, medication effects, and biotinidase deficiency in children, reports of low biotin levels have rarely been cited.
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