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For this reason, biotin may be able to help reduce nerve damage in people who have diabetes or who are undergoing dialysis for kidney disease. In a 2013 animal study, researchers found that biotin may stimulate the secretion of insulin from the pancreas and subsequently lower blood glucose. Biotin use has caused the misdiagnosis of hyperthyroidism and Graves' disease, a serious autoimmune thyroid disease.
Benefits and Side Effects of Biotin Supplements
Bell peppers are chock full of vitamins C and A and biotin, essential for keeping hair healthy. Bell peppers come in various colors, including red, yellow, green, and orange. Nuts and seeds are rich in vitamin E, vitamin B, zinc, and healthy fats. Just one ounce (23 almonds) provides 7.3 milligrams of vitamin E, 48% of your daily requirement.
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Dietary supplements
Other things, like age, genetics, medication use, environmental exposure, and overall health, also play a role in hair growth. However, those who do not have biotinidase deficiency should first try to get enough biotin from their diet, as dietary biotin also enhances the intake of other beneficial nutrients that work alongside it. Biotin supplements are available in most drug stores, pharmacies, and supermarkets.
Foods With Biotin
In 2019, the Food and Drug Administration (FDA) warned that biotin can cause a blood test to show that a person has a low count of troponin, which is a marker necessary for the diagnosis of heart problems. The Institute of Medicine suggests an AI of 30 mcg per day for adults ages 19 years and over. The condition appears to respond to treatment with thiamin and biotin. A 2021 study showed biotin may be able to help with neuropathic pain. Research from 2016 indicated that biotin may assist with glycemic control in people with type 1 diabetes.
Other Literature Sources
Most people get enough biotin in their diet, so deficiency is rare. However, you may be at increased risk of biotin deficiency if you’re pregnant or breastfeeding, have alcohol use disorder, or have a condition called biotinidase deficiency (1). But is swallowing it in capsule, powder, or gummy form really the secret to longer, thicker hair? We asked Susan C. Taylor, MD, professor of dermatology and vice chair for diversity, equity, and inclusion at the University of Pennsylvania’s Perelman School of Medicine, for her thoughts. Bhanusali explains that B5 is a part of the skin barrier, which is why this could potentially lead to skin-barrier disruption. High-dose biotin supplements can also interfere with certain medical test results, so tell your healthcare provider if you’re taking them, advises Barth.
Best biotin supplement capsule
For now, there isn’t enough research to definitively state that biotin can help grow hair.
Most biotin supplements contain significantly higher amounts than the AI. The supplements on this list provide 830–33,333% of the DV for biotin. Fortunately, there’s no evidence that high doses are directly harmful (1). However, there’s limited evidence to support this particular use for biotin because most people aren’t deficient in biotin — despite its popularity as a hair, skin, and nails vitamin (12). Still, despite anecdotal reports, keep in mind that there’s minimal evidence to support the effectiveness of biotin for hair and nail health.
Biotin-rich foods
Damaged skin on the scalp can result in poor hair quality and fewer hair follicles (18). You should be able to get all the vitamin A you need by eating foods rich in this important nutrient. Consuming high amounts of biotin can interfere with laboratory results used to diagnose and manage various conditions (2). While not third-party tested, Carlyle supplements are manufactured in a CGMP facility. The company also claims the products are tested multiple times throughout the manufacturing process. These convenient gummies are gluten-free and provide 8,333% of the DV for biotin per serving, along with antioxidant vitamin C to potentially help promote collagen synthesis (9).
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In one study, a biotin deficiency was found in 38% of women complaining of hair loss. Of these participants, 11% had a history of deficiency risk factors, such as inflammatory bowel disease (IBD) or the use of certain medications like antibiotics (5). Although the evidence to support biotin alone for hair growth is weak and limited, the evidence is slightly stronger for preventing hair loss.
The metabolic requirements of pregnancy may also lead to biotin deficiencies in some cases. Medical guidance has also suggested that genetic conditions affecting intestinal bacteria balances may result in biotin production deficiencies. However, additional supplementation may be necessary during pregnancy or if a person has a biotin deficiency. Yet, some conditions, lifestyle habits, and medications can cause low levels. People who take certain classes of medications like antiepileptics and retinoids are also at risk of a biotin deficiency (9). People in the United States generally meet or exceed the daily recommendation for biotin.
For example, an ounce (28 grams) of almonds provides 48% of your daily vitamin E needs (19). Avocados are delicious, nutritious, and a great source of healthy fats. A cup (30 grams) of spinach provides up to 20% of your daily vitamin A needs (7). For example, 1 cup (144 grams) of strawberries provides 85 milligrams or up to 113% of your daily vitamin C needs (6). Create healthy, balanced meals using this visual guide as a blueprint.
Of these 10, 8 cases reported alopecia that subsequently resolved after varying months of biotin supplementation. Additionally, there were 3 reported cases of uncombable hair syndrome that all showed improvement in hair quality after a few months of treatment. Fujimoto et al. [4] reported a case of biotin deficiency secondary to diet in an infant who was consuming a special amino acid formula. This patient had low serum and urine levels of biotin as well as perioral dermatitis and alopecia. Hair regrowth in this patient occurred after 2 months of biotin supplementation. Only 1 study conducted by Castro-Gago et al. [14] showed decreased levels of both biotin and biotinidase secondary to medication usage (valproic acid) that improved after 3 months of supplementation with biotin.
Because of this, many companies tout biotin for its ability to help with hair growth, but there is very little research on the relationship between the two. This article explains the link between biotin and hair health and whether the vitamin is effective and safe for hair growth or preventing hair loss. High levels of biotin can interfere with numerous diagnostic tests, leading to false results.
In some participants, a high dose taken three times daily reduced symptoms after 9 months of use. Biotin supplements are available alone, combined in a supplement with other B vitamins, or included in a multivitamin. About half of pregnant women in the United States have a mild biotin deficiency. A daily adequate intake (AI) of 30 micrograms (mcg) of biotin is adequate for adults. Check with your healthcare provider before starting a supplement regimen. They may suggest that you stop taking biotin before getting your labs done.
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