Everything you need to know about using biotin for hair growth

Getting the long, luscious locks of your dreams can be a long, pricy, and exhausting endeavour as you try every trick, hack, and product that claims it will improve hair health and promote hair growth.

If you've been searching (or scrolling) for ways to support healthy hair growth, you probably know that the struggle is real.

Whether you're dealing with self-perceived thinning hair or just want your hair to grow faster, it can start to feel like your dream of healthy hair is going to remain just that — a dream.

Thankfully, that doesn't have to be the case. One way to combat hair loss and support healthy hair growth is with daily biotin supplementation.

In this article, we'll break down everything you need to know about biotin supplements and the science behind biotin and healthy hair.

What is biotin?

Biotin is part of the B-complex family of vitamins, and an essential vitamin, at that. When it comes to healthy hair growth — as well as the health of your skin and nails — biotin is kind of the star of the show.

When a person has a biotin deficiency or low biotin levels, symptoms can include thinning hair, and if left untreated, can lead to hair loss all over the body.

A biotin deficiency can also manifest as brittle fingernails, skin manifestations, like skin rashes and infections, and more severe physiological symptoms like seizures.[1]

A biotin supplement, like Software's Biotin Hair Supplement, can reduce shedding, support hair health, and promote new hair growth.

Our Biotin Hair Supplement is scientifically formulated to nourish your hair from root to tip because haircare doesn't stop at your strands.

With 5 key ingredients — including biotin, zinc, silica, vitamin D, and horsetail extract — this supplement is packed with all the vitamins, minerals, and botanicals you need for stronger, healthier, and fuller-looking hair.

Along with a well-balanced diet, biotin supplements can help combat low biotin levels, preventing hair loss and supporting your overall health in the process.

You see, biotin isn't just good for your hair, skin, and nails.

It also supports your metabolism, gene regulation, cell growth and your nervous system, and can even prevent the development of neuropathic pain [3][2][1].

Does biotin prevent hair loss?

The quick answer is yes, but this does depend on your personal circumstances.

Hair loss can be caused by any number of factors, from genetics and medical conditions to hormonal changes and chronic stress, to nutritional deficiencies, and that's where biotin comes in.

A biotin deficiency can cause hair loss, and in these circumstances, supplementation can help with hair regrowth.

However, biotin also works to prevent hair loss because it helps with keratin production, an essential protein for healthy hair growth [5].

It also helps ease inflammation in the body, and this not only supports hair growth but helps with skin and nail growth, too [4].

Biotin is often recommended for people with alopecia areata, a medical condition that causes hair loss.

It can also be part of a broader strategy that supports hair growth, which may include topical treatments, other nutritional supplements, lifestyle adjustments, and medication to address hair thinning.

Of course, the easiest way to work out what's causing your hair loss — and whether you have a biotin deficiency — is via your healthcare provider.

They can order blood tests that can tell you whether you're getting enough biotin, whether there are multiple factors at play, and any other factors that may be interfering with your body's normal keratin production or general hair health.

How much biotin should you take for hair growth?

The Food and Nutrition Board advises that for most people, getting 30 micrograms (mcg) of biotin per day is sufficient, or 35 mcg for people who are breastfeeding [1].

However, those with a biotin deficiency or dealing with hair loss may want to increase their biotin intake to 3 milligrams (3 mg) per day while addressing the cause of their hair loss directly [4].

The good news is that because biotin is water soluble, any biotin that's beyond what your body needs will be passed via your urine, and taking biotin supplements is generally considered safe regardless [4].

In very rare cases, taking too much biotin can cause some stomach issues, sleep problems, and skin rashes [4].

Taking biotin for hair growth should be one part of a broader strategy that addresses any other nutrient deficiencies, genetic conditions, or health issues.

Top sources of biotin

As a B vitamin, biotin is naturally present in many foods, and is an important part of any well-balanced diet. Animal-based sources are higher in biotin, and it can be found in foods such as:

• Egg yolks: ~10 mcg per cooked egg
• Liver and organ meats: ~30 mcg per 85 grams of cooked beef liver and ~17 mcg per 85 grams of cooked chicken liver
• Salmon: ~5 mcg per 85 grams (cooked)
• Pork chops: ~4 mcg per 85 grams (cooked)
• Dairy products: ~0.4–2 mcg per 28 grams of cheese (cheddar) and ~0.3 mcg per cup of milk

But for vegetarians and vegans, there are also ways to ensure you're consuming enough biotin-rich foods:

• Nuts and seeds: Almonds contain ~1.5 mcg per ¼ cup, while walnuts and sunflower seeds are also good sources
• Legumes: Peanuts contain ~5 mcg per ¼ cup, while roasted soybeans contain ~10 mcg per ¼ cup
• Whole grains: Oats contain ~0.2–2 mcg per cup when cooked, and barley and wheat germ also contain small amounts
• Avocados: ~2–6 mcg per whole avocado
• Sweet potatoes: ~2.4 mcg per ½ cup (cooked)
• Mushrooms: ~5 mcg per ½ cup (cooked)
• Bananas: ~0.2–0.6 mcg per medium banana

It's also important to note that biotin remains stable in heat, which means that cooking doesn't significantly affect the amount of biotin you're getting from your foods.

How long does biotin take to work?

The time it takes for biotin to show results can vary based on factors like your body’s biotin levels, the reason for supplementation, and your overall health.

If you're taking biotin supplements to address a deficiency, you'll likely notice improvements in your hair, skin and nails within 3-6 months of taking the supplement.

It won't happen overnight, of course, but over time, symptoms like hair thinning and shedding should slow, and you should find that other symptoms, like brittle nails and skin issues, will also improve as your body replenishes its biotin levels.

After 6 months, you should see significant improvements in hair growth and hair health in general, as well as nail growth and healthier skin appearance.

If you're taking oral biotin supplements as a means of preventing or treating hair loss, the results may not be quite as dramatic, but still, you should be able to notice improvements within 3-6 months.

There are, of course, several factors that will affect the results you see and how long it takes for you to see them.

In the case of a biotin deficiency, this includes things like the severity of the deficiency and the amount of biotin in your supplements, as daily supplementation at higher doses will likely yield faster results.

Meanwhile, other nutritional deficiencies or health conditions, particularly thyroid conditions and hormonal imbalances, can slow improvements.

They say patience is a virtue, and with biotin, that couldn't be more true.

Unfortunately, it won't work overnight, because hair growth takes time, and your hair goes through different growth cycles.

Beyond that, biotin is often just one piece of the puzzle when it comes to hair health. Getting enough protein and vitamins, and leading a healthy lifestyle will also play significant roles in getting your hair growth back on track.

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